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One that the most commonly held diet myths is "To shed one pound of fat you need to create a deficit that 3,500 calories". This is wrong in ~ every level. Very first of all, one lb does no equal 3,500 calories, together we will show below. Girlfriend will check out this formula in government literature, in just around every diet book, in private wellness booklets and also all end the internet. The next time you view it, or hear it, ask where it come from. You will not acquire an answer. (I inquiry the following seven UK organisations: the national Health organization (NHS); the nationwide Institute because that Clinical Excellence (NICE); the department of Health; the national Obesity Forum; the Association because that the study of Obesity; the british Dietetic Association and also Dieticians in obesity Management and also five that these have no idea wherein it also comes from. The two that tried to prove that failed by a variable of about ten.) (I’ve since placed this up together a complete blog post).

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The very first part that the calorie formula is the assertion that one pound of fat includes 3,500 calories. Friend will struggle to discover anyone who can demonstrate the specific calculation behind this, so I"ll sell this together a suggestion:

1) One pound equates to 454 grams (decimal places aside, this is a fact);

2) Fat has nine calories per gram (this is the universally accepted conversion, however it is one estimate and significantly rounded under from also the original estimate);

3) human fat tissue is roughly 87% lipid (this is a widely welcomed conversion, however it is likewise an estimate).

Putting these together, we can derive the amount that 454 grams of human body fat organization has approximately the calorific power of 395 grams that pure fat (454 grams x 87%), the is 3,555 calorie (395 grams x 9).

3,555 is close sufficient to 3,500 you may think, till you view the absurdity of how specifically the formula is applied. The nationwide Obesity Forum net site claims "one much less (sic) 50 calorie level biscuit every day could aid you shed 5lbs (2.3kg) in a year - and also one extra biscuit method you might gain that in a year!" (Ref 1) No that won"t. I can"t even get an estimate of the formula come closer 보다 55 calorie "out".

With little effort ns can find evidence in obesity journals that fat has anywhere in between 8.7 (Ref 2) and also 9.5 (Ref 3) calories per gram. The same obesity journal that states that person fat tissue have the right to be 87% lipid also says that it may be 72% lipid (Ref 4).

Taking the extremes that these, us can establish a range whereby one pound of fat can contain anywhere between 2,843 and also 3,752 calories. Given that the is at this time held that one pound is 3,500 calorie we can (according come this formula) inadvertently obtain six stone every year in ~ the low finish of the calculation and also lose practically two rock in the very same year if one lb is 3,752 calories. The 3,750 calorie is the assumption held in this classic article (Ref 3). Don"t worry about any that this - because the formula doesn"t organize at any type of other level either. (Please view footnote for calculation).

Ref 1: http://nationalobesityforum.org.uk/families/before-you-start-mainmenu-110/34-how-weight-loss-works.html.

Ref 2: Dr. Geoffrey Livesey, “The Calorie Delusion: Why food labels are wrong”, New Scientist, (15 July 2009). FAO Food & Nutrition record 77: “Food power - methods of evaluation and conversion factors”, Report of a technological Workshop, Rome, (December 2002).

Ref 3: Max Wishnofsky, "Caloric equivalents of gained or lost weight", The American journal of Clinical Nutrition, (1958).

Ref 4: Bozenraad, Deutsche Archives inner Medicine, (1911).

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Footnote

This calculate is done together follows: it assumes the a person can maintain weight at a everyday intake of the calorie assumed to same one pound of fat. If us think one pound equates to 3,500 calories and in truth one pound equals 2,843 calories, end a year, 657 ‘extra’ calories a day, simply from the formula ‘being wrong’, would add up come 239,805 extra calories and this, split by 2,843 offers 84 pounds, or 6 stone. Readjust the calculations for women more typically maintaining at 2,000 calories a day and also men much more typically at 2,600 calories a day and the inaccuracy the the formula still creates vast disparity.