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Just remember that all of these are estimates. 3500 calories does equal a pound, so eating 500 calories less or burning 500 calories more or a combination of the two should theoretically cause you to lose one pound a week. I have found there to be so many other variables to this. When you exercise or when you eat also has a large effect on your weight loss. I have found that morning exercise or not eating after 7 pm (beyond water intake) leads to more reliable weight loss. I have averaged close to 2 lbs a week in weight loss, and I haven't done near the 1000 calories a day (combined exercise and less food intake) to achieve this.
What is strange to me is how different the different exercise machines I use are in calories counted. I can use my bike at home and burn 250 calories in about 25 minutes of good cardio. I can use an exercise bike at the gym with higher resistance and work harder (I'm basing this on how fatigued I get and how high my heart rate is) for the same time, and it lists me at 150 calories. I think the best measure is just figuring out how intensely you are working for a certain length of time. I aim for 25 to 40 minutes of cardio 6 days out of 7 in a week, and this has served me well.
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