To lose one pound of body weight, you generally need to create a caloric deficit of about 3,500 calories. This means you must burn 3,500 more calories than you consume

. A common approach is to aim for a daily deficit of 500 calories, which would theoretically lead to losing about one pound per week (500 calories x 7 days = 3,500 calories)

. You can achieve this deficit by either eating fewer calories, increasing physical activity, or a combination of both. However, the 3,500-calorie rule is a simplified estimate and may not be precise for everyone. Weight loss can slow over time because your body requires fewer calories as you lose weight, and individual factors like age, gender, metabolism, and body composition influence how many calories you need to burn to lose weight

. In summary:

• About 3,500 calories must be burned to lose one pound of fat.
• A daily deficit of 500 calories can lead to roughly one pound lost per week.
• Actual weight loss may vary due to metabolic adaptations and individual differences.

For sustainable weight loss, it is best to combine calorie reduction with physical activity and set realistic, personalized goals