How many calories does it take to burn a pound of fat?

3,500 calories equals one pound of fat, and a pound of muscle can burn 10 to 100 calories per day pending your activity level. Want to lose that weight? Work on getting 500 less calories per day than your BMR (Basal Metabolic Rate). For example, a 30 year old male that is 5'10", weighing in at 170, spends 2172 calories a day basically doing nothing. If this same person is very active, they burn 3122 +/- calories per day. You can check out your BMR Here. So long story short, determine your BMR, keep your caloric intake 500 calories per day less than this, and you could lose one pound per week. Build more muscle, and increase the potential for more weight loss. [caption id="attachment_41" align="aligncenter" width="300"] Burn Body Fat by gaining Muscle[/caption]