How to lose a pound of body fat If you make $100 and only spend $20, you will have an $80 surplus. In the same way, if you eat 100 cal, and only burn 20 cal, you will have a 80 cal surplus. If you string together 45 days of an 80 cal surplus , you will gain 1 pound of body fat. Conversely, if you burn 80 more calories than you ingest for 45 straight days, you will lose a pound of body fat. In order to lose body fat, you need to create a caloric deficit. In other words, you need to eat less calories than you burn. Two most important forms of calorie expenditure are your resting metabolism and calorie expenditure from physical activity. It’s helpful to know how many calories you burn per day, then decide how much weight you wanna lose, how fast do you wanna lose the weight, and then figure out how many less calories you should consume each day to lose that weight. For example, I weigh approximately 100 kg Which means I burn approximately 100 cal for every hour. I am alive and not exercising. That amounts to 2400 cal per day without doing any movement. We multiply this number, our resting metabolic rate, by a multiplier that’s based on how active we are. This range is anywhere from 1.1 up to 1.5 for most people. One point one being minimally active, 1.5 being vigorously active. I’m around 1.3. So if I multiply my 2400 cal that I burn at risk by 1.3, this Gives me the total number of calories. I burn each day. If I want to lose a pound of body fat each week, I will consume 500 cal less than my daily calorie burn to do so. I know, I know, lots of math. But for those of you’re interested in being purposeful and the teacher in your weight loss or awakening, this is all helpful stuff.