Here’s what you need to know about the ‘3,500 calorie to burn a pound’ theory
Here’s what you need to know about the ‘3,500 calorie to burn a pound’ theory
We have been told for years that burning 3,500 calories drops a pound of fat, but recent studies have shed some interesting light on this theory. We have learnt something new about calories since then and what we are really losing.
3,500 Calories to Burn What
Losing fat is a challenge, and we have been under the impression by simply subtracting 3,500 calories per week, we would be able to lose one pound of flab. This is based on the old simplistic theory where 3,500 calories represents only fat and not taking into consideration lean mass (muscle).
The new research takes all tissue into account understanding muscle is also lost during the process, and just how much depends on initial body fat level and caloric deficit.
That means weight and fat loss calculation will differ from person to person. For example, a lean person will tend to lose more muscle and retain fat while an overweight person will lose more body fat and retain lean mass. This is why a fat person can better tolerate a lower calorie diet and the opposite applies to a lean person, however restrictive diets are not recommended for either since they are linked to eroding muscle tissue. What Does This Mean
The original “3,500 calorie to burn a pound” theory needed to take into consideration that fat and muscle metabolise (use) energy at different rates. A pound of muscle is not 3,500 calories but approximately 600 calories and if you applied a 3,500 weekly caloric deficit and lost 100 per cent muscle hypothetically that would equate to 2.72 kg. Of course this would be ludicrous and the takeaway is to remember lean mass loss equals greater weight loss, which we want to avoid.
If you created a 3,500 caloric deficit and lost 100 per cent body fat then you would lose one pound but again impossible because both lean and fat tissue are lost during the process. Other factors taken into the new formula applications are the need to adjust caloric deficit as body weight decreases and energy levels decline. In addition, the studies indicate stimulating more fat loss to lean mass through progressive resistance training and higher protein intake. Can I Still Use the Old Formula
Does this mean throwing the old “3,500 calorie to burn a pound” formula out the window No. Lots of great research went into creating a basic way to figure out daily caloric requirements.
Using the 500 to 1,000 calorie per day deficit does provide a generic guideline for losing one to two pounds per week. The studies just needed to clarify the inaccuracy of the statement and provide a truer explanation of caloric deficit requirements.
