How many calories to burn a pound of fat? This is a pretty good question when it comes to losing weight. In general, one pound of fat equals approximately 3,465 calories. The tip or trick to lose body fat is to consume more calories than you consume on a daily basis.
Have you ever wondered how many calories it takes to burn a pound of fat? It is estimated that you need 3,500 calories to burn one pound of fat. For example, if you want to lose 7 kg, which is equivalent to 15 pounds, you need to burn 52,500 calories.
Learn More: How Many Calories To Lose a Pound.
How Many Calories Should You Eat On Average?
Many people think that reducing calorie intake is the fastest way to lose weight. Although I agree to a certain extent that reducing your calorie intake can help you lose weight, but you have to do it in a healthy way.
Some people can do whatever it takes to slim their bodies and choose to starve themselves to achieve their goals. They start skipping meals to cut calories, but the starvation stage they go through is a nightmare.
In the end, they give up midway through the process because they can’t take it anymore. Even if they hang on for weeks or months living on just water and fruit slices every day, they will likely regain their pounds once they start eating normally.
To make matters worse, some binge on food after their starvation period and gain weight after that.
Even if you lose weight during the starvation period, it is likely the water weight loss and that is not the ideal weight loss goal we are looking for. We not only want weight but also a fat loss to be a permanent result. The truth is, serious weight loss can never be achieved with an extreme diet plan like this one.
How to Achieve a Calorie Deficit
To start burning calories, you need a good diet plan that can help you shed not only your weight but your fat as well. Best of all, it should be easy, tried, and healthy.
Always keep in mind that you don’t need to spend a lot of money to lose weight or even suffer to go through the weight loss process. Most importantly, you shouldn’t procrastinate or wait any longer.
So how do you know how many calories your body should burn? By knowing your own basal metabolic rate or (BMR) in short, BMR relates to the number of calories your body would burn in a day without doing any physical activity. This is the formula:
For men, 67 + (13,728 x weight in kg) + (508 x height in meters) — (6.9 x age) = BMR
For women, 661 + (9.636 x weight in kg) + (175.2 x height in meters) — (4.7 x age) = BMR
For example, my TMB based on the equations above turns out to be 1524.67. This means that without doing any physical activity, I will lose that many calories through breathing, heartbeat, and other basic functions.
Go ahead, calculate yours, quite interesting.
Once you know your BMR, your next question after knowing how many calories to burn a pound of fat should be how to lose that pound of fat. It is not like this? The answer is simple:
1. Increased your level of activities such as the exercise below and
2. Regulate your calorie intake by choosing a healthy diet low in fat and calories.
Here are some activities and the number of calories burned for 20 minutes that you can consider doing: -
- Badminton: 60 calories
- Brisk walking: 100 calories
- Soccer: 180 calories
- Swimming: 240 calories
- Cycling: 220 calories
By now you know roughly how many calories a pound of fat should burn and the two ways to achieve your weight loss goal. Folks, losing weight takes time and effort of perseverance, by following the direction shared in this article, you should be able to lose weight with almost no failure.