How many calories do you need to burn to lose weight?

At the most basic level, if you eat less and exercise more, you will lose weight. But finding exactly how to create a caloric deficit requires some calculations.

"To lose a pound of fat, it's estimated that you need to burn about 3,500 calories," POPSUGAR told Lauren Green, DO, a registered dietitian and badistant professor of neurology at the University of Southern California. "So, if someone reduces his daily calories by 500 a day for a week, he should lose about a pound." (Experts agree that one to two pounds is safe.)

If this is your goal, you will need to track the number of calories you eat (apps and other online tools can help you, including the Calorie Calorie Calculator from the Calorie Board), and rate the number of calories you eat. calories you burn during the day.

Once you have determined your baseline, you can develop a strategy to create this deficit. For example, if you burn 200 calories with exercise and reduce your daily food intake by 300, you will achieve the same results without feeling helpless, explained Dr. Green. Suddenly, this weight loss seems so achievable, right?