More calories out than calories in equals weight lost. But fine-tuning the balance between how much you eat versus how much you burn to meet weight loss goals can take a bit more thought.
Calories per Pound
You must burn 3,500 more calories than you take in to lose a pound of fat. So in order to lose 3 lbs. of body weight, you must burn a total of 10,500 more calories than you take in. You can spread this extra burn out over as much time as you like.
Don't Rush
Daily caloric needs vary widely, but 2,000 to 3,000 calories per day is a common range for maintaining body weight. Creating a 10,500 calorie deficit in a single day is impossible. Even though losing the weight that fast might seem attractive at first, the Centers for Disease Control and Prevention note that losing weight at a steady pace of 1 to 2 lbs. per week makes you more likely to keep the weight off long-term.
Daily Caloric Deficit
Given the CDC's recommendations for weight loss, you can reasonably expect to lose 3 lbs. within one-and-a-half to three weeks. Aim for a caloric deficit of 500 to 1,000 calories per day.
Methods
Although cutting high-calorie, low-nutrient foods out of your diet can help you establish a caloric deficit and lose weight, don't starve yourself; going hungry makes weight loss harder. Instead, combine nutrient-rich food choices and daily physical exercise to help you meet your weight loss goals.
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