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Losing a pound of fat by cutting 3,500 calories a week is a misconception based on 1950s research. There are better ways to lose weight, experts say.
There are 3,500 calories in a pound of fat, so you’ll divide that number by seven (for the days in the week), and eat 500 fewer calories daily to lose one pound per week.
To lose one pound of body weight, you typically need to create a calorie deficit of roughly 3,500 calories. This can be achieved through reducing calorie intake, increasing physical activity or both.
Similarly, for every 3500 calories consumed above the amount one needs, a pound will be gained. [5] [6] Wishnofsky noted that previous research suggested that a pound of human adipose tissue is 87% fat, which equals 395 grams of fat. He further assumed that animal fat contains 9.5 calories per gram.
The precise equivalence between calories and joules has varied over the years, but in thermochemistry and nutrition it is now generally assumed that one (small) calorie (thermochemical calorie) is equal to exactly 4.184 J, and therefore one kilocalorie (one large calorie) is 4184 J or 4.184 kJ. [10] [11]
For an overall efficiency of 20%, one watt of mechanical power is equivalent to 18 kJ/h (4.3 kcal/h). For example, a manufacturer of rowing equipment shows calories released from "burning" food as four times the actual mechanical work, plus 1,300 kJ (300 kcal) per hour, [16] which amounts to about 20% efficiency at 250 watts of mechanical output.
All calories are not the same. For example, a gram of carbohydrate has 4 calories and the same goes for a gram of protein. A gram of fat provides 9 calories. Carbohydrates generally digest the ...
A single pound of fat yields approximately 3500 calories of energy (32 000 kJ energy per kilogram of fat), and weight loss is achieved by reducing energy intake, [105] or increasing energy expenditure, thus achieving a negative balance.