Burn 3,500 Calories a Week:

The Simple Math Behind Losing 1 Pound of Fat

When it comes to fat loss, it’s easy to get overwhelmed by all the diet trends, workout programs, and conflicting advice. But beneath the noise lies a very simple, science-backed truth: to lose 1 pound of body fat, you need to burn approximately 3,500 more calories than you consume.

Sounds simple, right? And it can be—if you understand how to create a healthy caloric deficit through nutrition, movement, and consistency.

What Does 3,500 Calories Really Mean?

Let’s break it down:

• 1 pound of stored body fat = about 3,500 calories

• To lose 1 pound in 1 week, you need a 500-calorie deficit per day
  (500 calories/day × 7 days/week = 3,500 calories/week)

That 500-calorie daily deficit can come from:

• Eating fewer calories

• Burning more through exercise

• Or a combination of both

The Power of a Caloric Deficit

A caloric deficit simply means consuming fewer calories than your body needs to maintain its current weight. If your body burns 2,000 calories per day and you consume 1,500, you’re in a 500-calorie deficit.

Example daily plan to achieve a deficit:

• Eat 300 fewer calories through smarter food choices

• Burn 200 calories with a 30-minute walk, strength session, or class
  = 500 calorie deficit

The Role of Exercise

While diet plays the biggest role in creating a deficit, exercise supports fat loss in two key ways:

1. Burns additional calories to help create or widen the deficit

2. Preserves lean muscle mass, which helps maintain a healthy metabolism

Remember: cardio, strength training, and even non-exercise activity (like walking, cleaning, or gardening) all contribute to your daily burn.

Sustainable Fat Loss Is a Combo Game

Relying on extreme dieting or over-exercising alone isn’t sustainable or healthy. Instead:

• Eat nutrient-dense, portion-controlled meals

• Move your body regularly

• Prioritize sleep and hydration

• Be consistent, not perfect

The Bottom Line

If you want to lose 1 pound of fat per week, aim for a 500-calorie daily deficit through mindful eating and movement. It’s not glamorous, but it’s sustainable, science-backed, and empowering.

Fat loss doesn’t have to be complicated. It just needs to be consistent.