If you want to lose 1 pound of "fat," which is 20% water, how many kilocalories do you need to expend?

Answer 1

454 g/lb x 9 kcal/g = about 4086 kcal/g pure fat.
Then 4086-20% H2O = about 3269 kcal.
I'm not a nutritional expert and I have used approximations; please look in your text and use the appropriate numbers. that are more up to date than my memory.