How many calories does it take to burn one pound of fat?

There are 3,500 calories in one pound of body fat. You should focus on creating a deficit of 500 calories a day, which over the course of one week will result in one pound of weight loss (500 calories X 7 days = 3,500 calories).
Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it’s estimated that you need to burn about 3,500 calories to lose 1 pound.