In one gram of protein there is 4 calories
one gram of carbohydrate is 4 calories
and one gram of fat is 9 calories
If you are a healthy adult you need .8g of protein per kg of your body weight
if you are training:
aerobically you need .8g-1.5g of protein per kg
and if you live an active lifestyle 1.2-2g/kg
(you can find your weight in kg by dividing your weight by 2.2)
to lose one pound of body fat you have to burn 3500 calories. To gain one pound of LEAN body mass it takes 2500 calories
you should only be losing 1% of your total body weight per week. (so if you weigh 200 lbs you should only lose 2 lbs in a week)
(I know there are diets and programs where you will lose more. But lets just say that if you are losing weight on your own with out a program or trainer it is not safe to do otherwise)
YOU WILL NOT lose more weight by working "harder". to be in a fat burning state you need to be working out in 40-60% of your VO2 max. For most people that will be a brisk walk where you can still carry on a conversation. The healthier you become the more intense moderate activity will be for you.
There is much much more but we will save that for another time.
Happy day to you!