Well, you have to burn 3500 calories to lose one pound. And, you should really aim to lose 1-2 pounds a week (sorry, just important to add that, I think). But, you always have to look at the calories you're entering in your body versus taking out. Like, you should consume 500 less calories than you eat at the minimum. For instance, if your BMR is say, 2000 calories, then you would want to aim to consume 1500 calories at the most (this is more important than looking at how many calories you need to burn to lose a pound).