How Many Calories to Lose a Pound

     Calories Burned to Lose Weight

To lose a pound you need to have a deficit between what you what and what you burn of 3500 calories. In other words there are 3500 calories to one lb or 500 calories a day to lose a pound.

A sensible weight loss is between a half and one pound a week depending on your weight and of course, your health.  At 100lb half a pound per week would be sensible, at 300 lb then 1 lb a week is doable.This page focuses on how many calories you have to burn in 30 minutes exercise to achieve a sensible weight loss.

You can slow down the pace a little and add 10 minutes or do 2 x 20 minute session instead.  Our activity pages will help you find an activity you like with a suitable calorie burn for your figures given below for a sensible weight loss.

REMEMBER: You not only have to commit to extra calorie burn for the weight loss but you also have to cut out those calories that put the weight on in the first place.

REMEMBER: You not only have to commit to extra calorie burn for the weight loss but you also have to cut out those calories that put the weight on in the first place.

To calculate those extra calories:

  • Roughly estimate how many lbs you have gained in the last 3 months (approx 100 days)
  • Do it for fewer days if the weight gain is recent
  • Formula is  lbs gained divided by number of days times 3500
  • Example   8 lbs divided by 100 days times 3500 = 280

In the example, this means you have been eating 280 calories a day more than you are burning.  In addition to the calories below needed for weight you you need to immediately cut those extra calories from your diet or increase activity to account for them.

You can of course cut the same number of calories from your diet or any combination of.  It’s all about what works for you. 

Calculate how long it will take you to reach your weight loss goal:

  1. Take your actual weight in pounds from your target weight.
  2. Multiply by 3500.  This is the Number of calories you need to lose.
  3. Take the Average Intended Calories Burned Daily
  4. Subtract pounds Gained per day recently (see above)
  5. Add the Average Intended Food Calories Reduced Daily
  6. The result is your Average Daily Calorie Change
  7. Divide the Number of calories you need to lose by your Daily Calorie Change

Example

  • Take your actual weight in pounds from your target weight.
  • 150-138 = 12
  • Multiply by 3500.  This is the Number of calories you need to lose.
  • 35,700
  • Take the Average Intended Calories Burned Daily
  • 500
  • Subtract pounds Gained per day recently (calculate yours as above)
  • -280
  • Add the Average Intended Food Calories Reduced Daily
  • 300
  • The result is your Average Daily Calorie Change  520
  • Divide the Number of calories you need to lose by your Daily Calorie Change = 80 days

How Many Calories to Lose a Pound 30 Minutes

Calories Burned Losing Weight for 30 minutes

  • Weight 100lb: 250
  • Weight 120lb: 280
  • Weight 125lb: 280
  • Weight 150lb: 310
  • Weight 175lb: 340
  • Weight 200lb: 380
  • Weight 250lb: 440
  • Weight 300lb: 500

Calories Burned Tips

  • Keep walking – Walk 2 minutes out of every 30. Short walking breaks add up to weight loss.
  • Learn to knit – Doing something–anything–with your hands can distract you from your cravings.
  • Pack snacks on the go – Always be prepared for a busy or unpredictable day by keeping healthy snacks on you, at your desk, in your car, says Amy Shapiro, MS, RD, CDN, Real Nutrition NYC. Shapiro says that if you have to skip breakfast, lunch, or even dinner during your quest to look your best, you can keep your energy levels up while making healthy choices. You’ll have no reason to run to the vending machine for chips or stick your hand in the candy bowl, she says.
  • Rev Up Your Workouts – Adding interval training – bursts of high-intensity moves – to your workout is a great metabolism booster. Studies have shown that people who do interval training twice a week [in addition to cardio] lose twice as much weight as those who do just a regular cardio workout, says obesity specialist Aronne. You can easily incorporate interval training into your workout by inserting a 30-second sprint into your jog every five minutes or by adding a one-minute incline walk to your treadmill workout. Since your body is working harder, it’s a more intense workout — and you therefore burn more calories, says Westcott. On other days, shake up your routine with 40 minutes of cross-training. Ideally, aim for two 20-to-40-minute interval-training sessions and two 20-to-40-minute cross-training sessions a week.
  • Bicycle Crunches – They work a large number of muscles (back, core, legs) and are a great way to train quads for more rigorous running.