It takes 3,500 extra calories to gain 1 pound of fat. Burning 500 Calories a Day to Lose 10 Pounds. How many calories a day I have to burn to lose weight in a week? For example, a person with a calorie need of 2,800 per day to maintain their current weight can lose weight if they eat 2,300 calories per day. Walking 1 hour each day can help you burn calories and, in turn, lose weight. This is because caloric needs differ from person to person, based on age, gender, height and weight. To lose 20 pounds in 1 month, you need to eat 2400 calories fewer per day. My current weight is 133 lbs but I am trying to weight 120/123 lbs. Giving yourself one month to lose 10 pounds is an ambitious goal. MayoClinic.com reports that you will lose about 1 pound a week burning an additional 500 calories each day. I bought me a pedometer I burn at least 1200/1500 calories a day at work, more when I work out. Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it's estimated that you need to burn about 3,500 calories to lose 1 pound. Overweight people who usually eat 4000 calories per day can lose weight quicker than lighter people – they can reduce their intake by 2400 calories per day and still eat enough to sustain themselves. On average, adult men of a healthy weight may need about 2,000 calories a day. I started to eat healthy. For some individuals, eating 1,000 calories a day would cause a drastic weight loss, but for others, it may not result in much of a weight change at all. I don’t consume a lot of calories. One pound of body fat equals about 3,500 calories. Be a food calorie calculator to make sure you're getting enough fuel to do it safely. … Its so hard!! Therefore, burning an extra 350 calories daily will help you lose between 0.5 and 1 pound per week, or about 0.7 pound each week. Be a food calorie calculator to make sure you're getting enough fuel to do it safely. Giving yourself one month to lose 10 pounds is an ambitious goal. So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you'd lose about 1 to 2 pounds a week.

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