What it takes to lose one pound a week

I read somewhere that 3,500 calories make up a pound.

I've been most successful at losing weight when I concentrate on losing just one or two pounds a week instead of trying to lose a lot of weight quickly, which just leads to yo-yo-ing.

At my weight I burn about 1,000 calories an hour cycling at my pace. So, all else being equal, I need to ride 3.5 hours a week to lose one pound. That's about 50 miles a week.

Anyway, here's a good calculator for calories burned according to activity. Click here.