If you stick to this plan, you should take in 3,500 calories less than you burn off each week.

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. How to Lose a Pound a Day, A healthy lifestyle that combines regular exercise and nutritious food is the perfect way to manage your weight. Write down everything you eat and drink for a day, and then reduce it by 250 calories. According to the Mayo Clinic, 3,500 calories equals 1 pound of fat. So to lose a pound a week means you need a deficit of 3,500 calories during that week, or 500 calories … To lose 1 pound of fat you need to burn 3,500 calories more than you take in, or cut 3,500 calories from your diet. Calorie Significance. To do this in one week, then, you need to create a calorie deficit of 500 calories each day. Cut down on portion sizes to lose a pound a week. The common advice has long been that you need to burn 3,500 more calories than you eat to drop one pound. To lose a pound, you need to burn off the equivalent number of calories found in that pound. Track how many calories you are currently taking in. For example, if you currently take in 2,250 calories, your new total will be 2,000 calories. This means if you take in 500 fewer calories or burn off 500 more calories each day, you will lose 1 pound per week. You can do this by eating less or exercising more. This will be your new daily goal. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week.