What is the energy deficit to burn one pound (450g) of body fat?
3500 kcal. Over six days of dieting, you want a deficit of 600kCal, and you’ll lose about one pound of fat each week. Common advice is to aim to lose one to two pounds a week. Weight loss based on a bigger calorie deficit will starve your body of blood sugar and the body will respond by burning up muscle as well as fat, and this is counterproductive and unhealthy. This is also why advice is to combine some weight training and aerobic training with dieting. Metabolic rate I bought a very good book called “Advanced Fitness Assessment and Exercise Prescription”, Dr Vivian Heyward (now in 4th ed ) This book is a serious text designed for personal trainers, and I’ve found it very helpful. It has four methods for calculating your metabolic rate. Firstly, you need to know your resting metabolic rate. This is theoretically the same for all people of the same height, sex, age and lean body mass, and in practice, research has shown there is little variation between people with the same values fo
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