How many calories does one pound of body fat represent?

One pound of body fat represents approximately 3,500 calories. This figure is commonly used in the field of weight management and exercise science to estimate how much caloric deficit is required to lose one pound of body fat. The concept is based on the understanding that creating a deficit of about 3,500 calories—either through dietary restrictions, increased physical activity, or a combination of both—should, in theory, lead to a reduction of one pound of stored fat.

This number has become a fundamental component of many diet and weight loss plans, aiding individuals and professionals in setting realistic weight loss goals. While individual metabolic responses can vary, the 3,500 calorie rule provides a useful baseline for guiding weight loss strategies. Options reflecting lower or higher caloric values, such as 2,500 kcal, 3,000 kcal, or 4,000 kcal, do not align with established research and understanding in the nutritional science community regarding fat stores and caloric expenditure.