Max Wishnofsky was the first to promote the idea that there is approximately 3500 caloriesTrusted Source per pound (lb).
To put it simply, people need to eat 500 caloriesTrusted sources a day to lose 1 lb of body fat each week. They can achieve this by consuming roughly 500 80% is consumed by organs such as the liver, brain, kidneys, heart, lung, liver, and brain.
Recent research has called into question this rule, concluding it overestimates someone’s weight loss potential. This rule doesn’t account for dynamic changes in metabolism, hunger, and satiety as weight loss happens.
The National Institutes of Health (NIH), have created a new, more precise Trusted Source rule of thumb: Each 10 calorie reduction per day will lead to an eventual 1 lb weight loss. It will take time to see how long it takes for weight loss to happen so patience is important.
How much fat
Adipocytes make up the majority of body fat or adipose tissues.
The body stores energy from adipose tissue and protects its organs. It also releases hormones that control many functions in the body, such as obesity, and result in many health problems, including malnutrition or fertility issues.
What are calories
About 20% of total energy consumption is made by muscle each day. 5% of energy is spent by people who have 20% body fat.
Research suggests that muscle burns 10-15 calories per kilogram (kcal/kg), per day. This is 4.5-7 kcal/lb daily.
People with more muscle have a faster metabolic rate. This means that they burn more calories and are able to maintain their carbohydrates or proteins which both contain 4kcal/trusted source.
These estimates are only rough estimates. However, specific foods have different insulin requirements, gut bacteria, digestion, and absorption. These factors all affect how many calories are in a gram of food, and the metabolic rate of an individual.
Certain fats are healthier than others. Too many saturated and trans fats can increase your risk of developing heart disease.
The body can benefit from both monounsaturated as well as polyunsaturated fats. These fats are good for the body and can be found in oily fish, nuts seeds, vegetables, and seeds.
To function well, the body requires a certain amount of healthful fat. Research Trusted source indicates that, although there isn’t a single diet that works for everyone due to individual needs and preferences, most experts in health recommend the following amounts of carbohydrates, proteins, fats, and other macronutrients:
- Healthy fats: 20-35% calories
- Protein: 15-20% of calories
- Complex carbohydrates – The remaining calories