How many calories in a pound? (simple answer)

Here’s the simplest way to get the right conversion fast. If you want all conversion tools in one place, see our calorie conversions guide.

Rule of thumb

If your average deficit is about 500 kcal per day, that’s roughly 3,500 kcal per week which often aligns with about ~1 lb per week for many people.

Examples

• 250 kcal/day deficit → ~1,750 kcal/week (about ~0.5 lb/week estimate)
• 500 kcal/day deficit → ~3,500 kcal/week (about ~1 lb/week estimate)
• 750 kcal/day deficit → ~5,250 kcal/week (about ~1.5 lb/week estimate)

Tips

• Scale weight can jump due to water and salt—even if you’re losing fat.
• Track weekly averages, not single days.
• For a realistic plan, combine calorie tracking + steps + strength training.

Related conversions

These are the most helpful related pages:

• Calories to kcal
• How to calculate kcal in food

Want a full planning page for weight loss? Use our Weight Loss Calculator.

FAQ

Is “Calories” the same as kcal?

On nutrition labels and calorie apps, yes—Calories usually means kcal (same number).

What’s the fastest way to calculate meal calories?

If you know macros, use the macro formula. Or use CaloriMate to estimate calories quickly.

Do small differences matter?

Consistency matters more than perfection. Tracking daily trends is more useful than exact single values.

Continue Reading

For the full hub with all calculators and tables, go back to: Calorie Conversions.