Lose how many calories 1 pound

In an effort to better understand the weight-loss process, researchers have devised an ingenious way to more accurately predict the trajectory of weight loss for individuals via a mathematical formula. The hope is that using it will result in more realistic expectations for weight loss with fewer disappointments along the way, and help explain when and why weight-loss plateaus occur, even among seemingly dedicated dieters.

Also in development is a personalized dynamic feedback control mechanism that clients can wear to monitor their progress and determine when it's time for reassessment with a dietitian. It's also a method for RDs to predict in advance who's most likely to succeed at losing those excess pounds longterm.

Conventional Weight-Loss Wisdom Ask any dietitian and he or she likely will say that cutting food intake by 3, calories results in a 1-lb loss. Cut calories per day and that's 1 lb per week. Over the course of one year, that would equal 52 lbs. That's what RDs have been and continue to be taught, and it's promulgated by the US Surgeon General and the Academy of Nutrition and Dietetics, and it's repeated in several nutrition textbooks. It's been estimated that the 3,calorie rule is cited in more than 35, educational weight-loss sites.

This means if you decrease or increase your intake by calories daily, you will lose or gain 1 pound per week. So where did the 3,calorie weight-loss wisdom come from? It originated from researcher Max Wishnofsky, MD, in , who calculated that 1 lb of fat stores approximately 3, kcal of energy.

The 3,calories-per-pound rule seemed to make sense at the time, but much has occurred in the area of human nutrition in the last 55 years, including the sharing of expertise among fields. The breakthrough in the understanding of how and why weight loss occurs and predicting the rate at which it does, is the result of experts in nutrition and mathematics putting their collective heads together, coming up with complex formulas and then simplifying them.

Elusive Weight-Loss Success The experts Today's Dietitian spoke with agree that while the 3,calories-per-pound rule does seem to work fairly well in the short term and for those who want to lose only a few pounds, the logic begins to fall apart over the long term, especially for those trying to lose a significant amount of weight. Dietitians know that as an individual loses weight, the body's energy requirements decrease, but the dynamic physiological adaptations that occur never have been quantified or figured into the 3,calorie rule.

Because of this, the experts say, the 3,calorie-per-pound approach significantly overestimates how much weight people will lose over time, setting them up for disappointment when weight loss slows or stops altogether. The new complex weight-loss formulas factor in the drop in metabolic rate that occurs over time as body mass decreases.

After applying the formulas to individuals, a main conclusion Thomas and other researchers have drawn isn't a popular one—that people generally plateau early in the weight-loss process, not because of a metabolic slowdown, although that does occur, but because they don't adhere to calorie-reduced diet plans consistently long term. For example, the USDA notes that 8 ounces of fruit punch contains calories and 26 g of sugar.

Simply switching to water plain or sparkling can decrease your caloric intake almost effortlessly, she says. Try These 11 Refreshing Alternatives to Soda.

Eat regular meals. Stick to three meals and one or two snacks per day. Do regular strength training. Muscle at rest burns more calories than fat at rest. Increasing your muscle mass helps you lose weight more efficiently. The more muscle you have, the more calories you will burn, even at rest. Break up your workout. Try to engage in at least 30 minutes of exercise a day, but current federal guidelines show that you don't have to do it all at once for weight loss benefits.

For example, you could take a brisk minute walk around the block in the morning, then do a minute strength-training workout later in the day, Wilson says. This way, even the busiest of people can squeeze in calorie-burning activities. Additional reporting by Dennis Thompson Jr. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: June 10, Calories are units of energy—also found in food— that keeps our bodies running. We use calories to perform every function, from breathing to running.

And whatever isn't converted to energy is stored as fat unless we use them by eating fewer calories than our body requires, according to the Mayo Clinic. You've probably heard that there's 3, calories in a pound, meaning that's what you'll need to cut in a week to lose a single pound. That's generally used as an estimate, but weight loss is trickier than just cutting out calories per day.

That idea was determined in , but research has since shown that weight loss is more complex. This is because you don't lose one pound of fat—which is what we ideally want—when you lose weight.

Instead, you lose a mix of lean tissue and water too, meaning it might take more calories to lose a single pound of fat, according to Mayo Clinic. Bottom Line: Body fat is mixed with fluid and protein. In general, we can assume that : One pound equals grams.

Pure fat contains 8. However, it is important to note that these calculations are based on old research. Bottom Line: A pound of body fat may contain anywhere between 3, and 3, calories, roughly estimated.

The Calorie Deficit Myth. This would equal a total of 52 pounds in a year. However, the reality is very different. You may also lose muscle mass along with the fat, which also makes you burn fewer calories. Bottom Line: The calorie deficit diet overestimates the potential for weight loss.

Better Tools for Predicting Weight Loss. This tool also allows you to calculate weight loss, based on dietary intake and exercise. Bottom Line: The calorie deficit rule is not a realistic way to predict weight loss. The good news is that there are some ways to minimize the loss of muscle mass. You can: Lift weights: Studies show that resistance training can be incredibly helpful in preventing the loss of muscle mass when losing weight 15 , 16 , Eat plenty of protein: With a high protein intake, your body is much less likely to break down your muscles for energy 18 , 19 , Bottom Line: Weight lifting and high protein intake may help prevent muscle loss for people who are trying to lose weight.

Take Home Message. A pound of body fat may contain anywhere from 3, to 3, calories. Read this next. Does Calorie Counting Work? A Closer Look at the Benefits and Downsides. Medically reviewed by Kathy W.