The 3500 Calorie Myth

/ bdccarpenter
/ bencarpenterpersonaltr...
/ bdccarpenter
There is a common belief that if you reduce your calorie intake by 500 per day (or 3500 per week) you will consistently lose 1lb of weight per week.
This stems from the approximate energy content of adipose tissue, coming in around the 3500 calorie mark.
However, there are many reasons why a consistent 1lb per week is not a likely outcome (dynamic energy balance, lower basal metabolic rate, lower thermic effect of food, lower exercise activity thermogenesis, lower non-exercise activity thermogenesis, metabolic adaptation).
Let's discuss them.
References:
- What is the Required Energy Deficit per unit Weight Loss?
- Caloric Equivalents of Gained or Lost Weight
- Taxing Caloric Sweetened Beverages Potential Effects on Beverage Consumption, Calorie Intake, and Obesity
- Quantification of the effect of energy imbalance on bodyweight

[@paladindanse98]

Great video.
I try to explain to so many people why their weight loss plateaus, but it’s so hard to word it correctly. This hits the nail on the head perfectly.

[@drmuntasirmahbub2385]

Well this thing I learned the hard way when I was stuck in a wt loss plateu for more than 4 months...its refreshing that you put it nicely for the people. Due to progressive weight loss and consequent metabolic adaptation, to consistently lose weight and not hit plateus...I readjust my caloric intake every 2 weeks. This keeps me from being stuck.

[@Nile.crush_]

How do you readjust your calorie intake?

[@andrewrayuga6774]

Good video but I'm not sure I agree with you completely.
Calories are a unit of energy. Roughly 3,500 calories equals 1 lb of body fat. There is no debating that. I'm having a hard time understanding how its a myth.

[@BenCarpenter]

I cite instances including public health policy that predict rates of long term weight loss based off an initial calorie reduction.
I.e. if someone requires 2500 calories for maintenance, eating 2000 calories per day will not mean they lose 1lb per week forevermore.

[@andrewrayuga6774]

@@BenCarpenter Of course they won't lose 1 lb per week forever.
Its the same idea as if I fast for 48 hours and lose 8 lbs. Of course I can't keep that pace up. Most of the first dew days of dieting is 80% water loss anyways.

[@metonp2288]

I was struggeling with this to, i agree 3500 kcal is still 1lb but your maintanace level is a moving target. Less body weight= less kcal needed for maintanace. More muscle / fat = more kcal needed for maintanance. That does not change the fact 3500 kcal = 1lb.

[@Ben-ks5bm]

Guys a clown, he’s jobless
Ignore these morons

[@jacobt4520]

I have successfully lost weight three times in my life. 3,500 rule IS VERY REAL AND TRUE. Take your weight x 15 to find break even then reduce calories/exercise to hit 3,500. I ate pizza, pancakes, burger, etc but was a hawk on calories and do want to exercise to get the juices flowing and metabolism kickin.

[@KorashSyndikat]

You are basically right in that the body will adapt to weight loss, but what does that have to do with the 3500 calories? It is not a myth. The title of that video could have been better.
A deficit of 3500 calories will burn 1 pound of bodyfat. That requirement doesn't change during a weight loss phase. You will have to adapt your calorie intake or activity level or both though to keep your calorie deficit going on. Then, you will still lose 1 pound of bodyfat after you've consumed 3500 calories less that required.

[@BenCarpenter]

It is a myth.
It appears in research studies where people project a linear weight loss based on the initial deficit. I cited an example of this.
It also appears in many weight loss books and articles where authors say things like "if you reduce your calorie intake by just 100 a day, you will lose X amount of lbs by the end of the year" without factoring in that the number of calories consumed needs to consistently be reduced.

[@ddiazc88]

When people lose weight ot fat so does their calorie requirement. So they think that they are in a bigger deficit than in reality is. That's an example of "plateau". Laws of thermodynamics still being laws.

[@jamesball5743]

This video doesn’t refute 3500 calories being a pound of fat at all. It simply explains to people who can’ do math that they need to recalculate maintenance calories as they lose weight. These are not the same thing.

[@Luis-jn7qu]

Sound doesn't work

[@BenCarpenter]

Are you sure? I can hear it

[@fatnakedjimmyneutron]

Are you wearing fake ears?

[@rgh622]

Lol!