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There are approximately 3,500 calories in one pound of body fat.
This means that to lose one pound per week, you would need to create a daily calorie deficit of about 500 calories (500 × 7 = 3,500). To lose two pounds per week, you'd need a daily deficit of 1,000 calories.
However, actual results vary based on individual metabolism, body composition, and other factors. Weight loss is rarely perfectly linear, and the 3,500-calorie rule becomes less accurate over longer periods.
This means that to lose one pound per week, you would need to create a daily calorie deficit of about 500 calories (500 × 7 = 3,500). To lose two pounds per week, you'd need a daily deficit of 1,000 calories.
However, actual results vary based on individual metabolism, body composition, and other factors. Weight loss is rarely perfectly linear, and the 3,500-calorie rule becomes less accurate over longer periods.