Original research dating back to 1958 suggests there are 3,500 calories in a single pound of fat. Because of those estimates, it’s long been believed that if you ate 500 fewer calories every day (adding up to 3,500 fewer calories each week) or burned more than 500 calories a day through exercise, you could lose one pound a week. But unfortunately, the 500-calorie deficit rule is more of a guideline and not an exact science. Modern research has expanded our understanding of how calories work when it comes to weight management. That rule tends to overestimate the amount of actual weight loss because there are more things to consider than just calories. Having a deficit of 500 calories every day could work for some people, but it’s not always ideal. Daily calorie recommendations vary for many reasons. First, everyone processes calories differently. The percent daily value (%DV) on nutrition labels is also based on a 2,000-calorie daily diet, which, again, isn’t always ideal. Calorie counts on nutrition labels aren’t always exact either, swinging as high as 20% from the actual calories you’re consuming. Other factors contribute to your ability to lose a single pound of fat, too, including your: Metabolism How much muscle you have Level of physical activity Body composition Age Genetics Medical history and any chronic health conditions You can aim to lose a half a pound to two pounds every week, but how much you lose and how fast you lose can vary. You might not lose any weight for the first couple of weeks, or you could lose it more quickly. If you’re working on weight management, consider these strategies: -Focus on balancing your plate -Prioritize strength training to build muscle -Set realistic, adjustable goals