Calories in Fat vs. Muscle
One pound of body fat equals 3,500 calories. That is about six times the calories in one pound of muscle. Fat can be carried by the body easier to supply energy whenever you might need it, but getting rid of a pound of fat vs. a pound of muscle requires much greater energy expenditure.
Burn Fat, Not Muscle
An individual looking to rid him or herself of a pound of fat needs to burn 3,500 calories more than he/she consumes. To lose one pound of fat and not lose lean tissue (muscle), you must have a delicate balance in your diet and exercise regimen.
1 lb is about the size of a coffee cup.