Wanting to lean up or lose a few pounds? Well one pound of fat equals approximately 3500 calories. So for 
every pound of fat that you want to lose, you need to burn another 3500 calories or so. That breaks down to about 110-115 calories/day for a month or 500 calories/day for a week. Want to lose more? Increase that number: 1000 calories/day equals about 2 pounds/week. (I don’t typically recommend more than that).
Don’t forget those numbers work in reverse, too. Every extra 3500 calories or so puts that weight on. Only a hundred extra a day equals almost a pound at the end of the month. It doesn’t take much so watch those calories…
