How many calories are in a pound of fat?

Approximately 3,500 calories. This is why a daily deficit of 500 calories is often recommended to lose 1 pound per week.

Should I eat back my exercise calories?

It is generally not recommended. Fitness trackers often overestimate calorie burn. Treat exercise calories as a bonus or only eat back 50% of them if you are very hungry.

What is the lowest I should go?

US health guidelines generally advise against going below 1,200 calories for women and 1,500 for men without medical supervision, to avoid nutrient deficiencies.

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