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"Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need toburn 3,500 calories more than you take in to lose 1 pound. So, in general, if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500calories x 7 days = 3,500 calories)" Article ; https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065 Other actiacels I wnat to read; http://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/ https://www.google.com/search?hl=en&source=hp&ei=RskEWvCTOYnamwGo6qCQCA&q=how+many+calories+should+i+eat+if+i+work+out+a+lot&oq