How many calories do you have to burn to lose a pound?

A pound of fat equals approximately 3500 calories. The recommended goal for weight loss that consists of fat loss (versus water or muscle loss) is a half a pound to a pound a week. Some people find they lose more than that the first weeks of a diet, but most of the weight loss is water and is regained once they return to normal eating. It is recommended that in order to see a consistent fat loss, a person should reduce their daily caloric intake by 200 to 400 calories and increase their exercise to 30 minutes or more four to six times a week. This is a manageable change in diet and exercise and one that can be incorporated in almost every person's lifestyle.