how many calories a day should i burn to lose 10 pounds?
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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. 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.
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Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.
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Well, based on the fact that one pound of fat equates to around 3,500 calories, a daily workout of one hour where you burn 500 calories, should help you lose a pound a week, as long as your diet is sensible. Armed with this info then, what exercises are ideal to help you achieve this 500 calorie target daily.
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Most experts recommend that you cut approximately 500 to 750 calories per day1﻿ to lose one to two pounds per week. You can use this weight loss calorie goal calculator to figure out how many calories you should eat each day.
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To lose one pound per week, you need to reach a total calorie deficit of about 3500 calories per week or 500 calories per day. To lose two pounds per week, you need to double that number. So you need to reach a 1000-calorie per day deficit or 7000 calories per week.
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And if you eat fewer calories and burn more calories through physical activity, you lose weight. 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.
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Thus, even academic publications often suggest that a 100 extra calories per day over a year (say about 350 days) would result in 35,000 extra calories or a ten pound weight gain. You will also often find the converse, where simply burning an extra 100 calories a day is equated to losing 10 lbs.
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Set realistic goals Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.
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Change your diet. “You have to become a good record-keeper,” Dr. Eckel said. “Reduce calories by 500 calories per day to lose about a one pound a week, or cut 1,000 calories a day to lose about two pounds a week.” Consider adding physical activity after reaching a minimum of 10 percent weight-loss goal.
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So, in order to lose one pound a week - a healthy goal, according to experts - you'd need to burn 500 calories a day. "That means you should aim for about 10,000 steps a day, which is the equivalent of five miles."
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"One pound of fat equals 3,500 calories," she told POPSUGAR. So, in order to lose one pound a week - a healthy goal, according to experts - you'd need to burn 500 calories a day. "That means you should aim for about 10,000 steps a day, which is the equivalent of five miles."
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So to lose one pound you'd need to eat 3,500 calories less each week, or burn 3,500 calories more than you consume. (You can also manually set your own calorie target). For example, let's say you want to lose 50 pounds.
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Most weight loss plans will recommend getting 1,200 to 1,500 calories a day, which is generally a good range to aim for whether you plan on losing 5, 15, or 50 pounds. I'm more liberal on calorie amounts or exercise recommendations. To lose 5 pounds, it's more about cleaning up the diet than making a drastic overhaul.
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"One pound of fat is around 3,500 calories, and safe fat loss is one to two pounds per week," says White. To lose one pound of fat per week, you'd need a 500-calorie deficit each day.
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Experts typically recommend cutting about 500 calories per day to lose fat at a sustainable rate, which is just about one or two pounds per week, says Turoff. Unless you have a significant amount of weight to lose—like, 100 pounds or more—you can't really lose more than that pound or two of pure fat that fast.
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Every 10 pounds lost was accompanied by 1.18 inches of waistline reduction. "A guide to follow for safe and sustainable weight loss is to aim for 0.5–1 kilogram per week. In order to lose one kilogram per week, you would need to burn and reduce your dietary intake by approximately 1,000 calories per day," Clark said.
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10 Ways to Lose 2 Pounds a Week. To lose one pound per week, you need to reach a total calorie deficit of about 3500 calories per week or 500 calories per day. To lose two pounds per week, you need to double that number. So you need to reach a 1000-calorie per day deficit or 7000 calories per week.