How many calories should I burn to lose 1 kg

If you want to burn 1kg of fat, which consists of 7,700kcals (kcal=calorie) worth of energy, you must try to achieve a target of a calorie deficit of 7,700kcals through a balanced healthy diet and regular physical exercise. How many calories to lose 1 kg depends on the daily calorie intake and requirements. To know how many calories should i burn to lose 1 kg, you must remember that the average daily intake of calories is anywhere from 1,800 to 2,400 calories. People must follow a strict diet and engage in daily physical activity like cycling, speed walking, jogging, etc., to lose weight.

Now, to answer the question of how many calories should i burn to lose 1 kg, you must know that this is a very reasonable and easily attainable fat loss goal that everyone with unhealthy weight should consider at least once or at the beginning of their weight loss journey. In this article, we will cover the topic of how many calories must i burn to lose 1kg in depth with proven results and research supporting these outcomes. Let us begin here.

How many calories should Women burn to lose 1 kg weight?

For those still thinking, How many calories should you burn in a day to lose 1 kg? The reply is to create a calorie-deficit diet and a daily exercise routine. To reduce 1 kg of your body weight, you must burn up to 7,700 calories more than what gets into your system. Studies prove that 0.5 kg of fat contains around 3,500 calories; a weekly aim to lose 1 kilogram would require a calorie deficit of approximately 7,700 calories or roughly about 1,100 calories each day. If your everyday calorie requirements are around 2,300 calories, then having a diet of only 1,200 would create the required difference in your weight. But if you exercise, like walking for one hour, that burns off approximately 250 calories, then this can burn more calories, up to 1450 calories.

Most women in their weight journey stumble upon this question: how many calories should i burn to lose 1 kg of weight in a week or so? To lose 1kg of fat, you should know how many calories should be burned daily. How to lose 1 kg in a day? Or how many calories should you burn a day to lose weight? These are some frequent queries that this article will be solving for you. Some significant pointers are mentioned below for women to consider while pulling their socks for calorie burning. Remember, it is essential to maintain a balance of diet and exercise. This ensures that you are not harming your health while losing weight.

1. Calorie Active Women should burn to lose 1 kg
2. Calorie Moderately Active Women should burn to lose 1 kg
3. Calorie Young Women should burn to lose 1 kg
4. Calorie Women between 45 to 65 years should burn to lose 1 kg

Calorie Active Women should burn to lose 1 kg

To understand how many calories active women should burn to lose 1 kg of fat, keep in mind that every 1 kg of body weight is equivalent to 7,700 calories, which indicates that to reduce a kilogram, one must reduce calories worth 7,700. You could consume less food and increase physical activity. To know how many calories i should burn to lose 1kg, you can use a basal metabolic rate calculator. Basal Metabolic Rate (BMR) is the amount of calories your body requires when you are at rest. It differs depending on weight, height, age, and gender. According to how many calories active women burn, multiply the BMR by certain factors to give us how many calories per day you need.

For Women: BMR = 10  weight in kg + 6.25  height in cm 5  age in years 161

When you know your Total Daily Energy Expenditure (TDEE), you can decide how much calorie deficit you need. Consider an example of an active woman’s TDEE, which is 2,200 calories. A 7,700-calorie deficit could mean she has to burn more than 1,100 calories every day over a week for her weight loss goal of losing 1 kg to be met (which might not always represent the ideal rate). Usually, all health professionals suggest losing 0.5 kilograms weekly, creating a daily deficit that is easier to handle. Balancing your diet with exercises like cardio, strength training, and flexibility workouts is essential to support overall health. Chat with a healthcare professional or registered dietitian before making significant changes to ensure you are on the safer side. But remember that every person has different calorie requirements, so always consider safety first.

Calorie Moderately Active Women should burn to lose 1 kg

How many calories should I burn to lose weight? For a moderately active working woman, let’s understand how many calories should i burn to lose 1 kg with an easy explanation that clears all doubts in women’s minds. Firstly, you have to understand your daily calorie requirements. A woman with moderate activity levels usually needs around 1,800 to 2,400 calories daily to maintain her stable weight. If you want to lose 1 kilogram, creating a calorie deficit is necessary. But how much of a deficit, you ask?

As mentioned above, to lose 1 kilogram, you must burn approximately 7,700 calories more than you take in. Divining this by seven days a week gives us an average of 1,100 calories that must be reduced from your daily intake. This method would result in losing about 1 kilogram each week. Another way is to aim for a calorie deficit of 500 calories daily. Using this plan will help you shed around 0.5 kilograms weekly. The two ways mentioned above are general calculations, and they may need to more precisely reflect the actual rate at which an individual loses weight over time. But if we talk about usual situations in which these methods help people on average, they are helpful when tracking weight loss progress over weeks and even months, and reaching your goal would take roughly 15 days.

Remember that losing weight fast is not only about doing so safely and in a manner that you can continue with. Always seek counselling from a certified nutritionist or healthcare professional who will assist you in creating an individualized plan and provide a calorie-burning estimator that fits your requirements.

Calorie Young Women should burn to lose 1 kg

Every young woman should consider losing weight by creating a calorie deficit plan, which means she should consume fewer calories than their body needs. The query “how many calories i should burn to lose 1kg?” has a usual response: around 7,700 calories. It is because about 1 kilogram of body weight amounts to that much in calories on average. Try to maintain a daily energy difference of 500 to 1,000 calories for a healthy weight reduction. It should result in losing around 0.5kg-1kg per week.

To have fewer calories compared to what you burn off, you can do two things: lower the amount of calories you eat and increase your physical activity. Choose a balanced diet with many fruits, vegetables, whole grains, lean proteins, and beneficial fats. By doing this, you will get all the necessary nutrients for your body and feel full for an extended period, which helps you stick to your plan. 

Do 150 minutes of medium-intensity exercises weekly, such as walking, jogging, or cycling, and combine this with muscle-strengthening exercises on two or more days. Select activities you find pleasurable so they help you maintain your activeness. Keep an eye on your progress, and stay focused on counting calories or weighing yourself all the time, as it can be unhealthy.

Calorie Women between 45 to 65 years should burn to lose 1 kg

To determine how many calories a woman between 45 and 65 should burn to reduce weight, you must understand the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). In this age group, to lose weight, you should follow a calorie deficit plan, generally around 500 calories in one day, leading to a safe weight loss rate of 0.5 to 1 kg weekly. You can reduce the amount of calories consumed and increase physical activity or both at once. Considering the age factor, watching your health and changes while following these plans is recommended. Also, details may vary based on personal requirements and the health issues involved, so it is recommended that you consult with a certified nutritionist or a dietician regarding your plan.

How many calories should Men burn to lose 1 kg weight?

For any person to lose 1 kg of body weight, he should create a caloric deficit of about 7,700 calories; the same goes with a man. It can be achieved by either eating fewer calories or burning more through exercise. To answer the question “how many calories i should burn to lose 1kg?” this approach for a daily calorie deficit of 500 to 1,000 calories to make this goal achievable should be followed, which is relatively easy, leading to a weight loss of 0.5 to 1 kg per week. Anyone can create this deficit by controlling portion size, choosing healthier foods, and incorporating regular exercise.

Exercise plays a significant role in achieving this caloric deficit, and combining strength training and cardiovascular workouts is effective, especially for men. Strength training helps maintain muscle mass, which boosts metabolism, while cardio exercises like running, swimming, or cycling burn more calories. Staying consistent with your diet and exercise routines is critical to reaching your goal of how many calories should i burn to lose 1 kg.

1. Calorie Active Men should burn to lose 1 kg
2. Calorie Moderately Active Men should burn to lose 1 kg
3. Calorie Young Men should burn to lose 1 kg
4. Calorie Men between 45 to 65 years should burn to lose 1 kg

Calories Active Men should burn to lose 1 kg

To lose 1 kg of body weight it is easy for an active man to achieve this target, which generally requires a calorie deficit of about 7,700 calories, as usual. This number can vary based on metabolism and body composition, and it’s an excellent general guide to understanding How to calculate calorie requirements and determine the daily calorie deficit needed to lose 1 kg. Start by calculating your Basal Metabolic Rate (BMR), the number of calories your body uses at rest. You can use the Mifflin-St Jeor formula to find your BMR, then multiply it by an activity factor to get your Total Daily Energy Expenditure (TDEE). There are bmr calculators available to ease out this process.

After calculating your TDEE, you can create a calorie deficit by eating fewer calories, burning more through exercise, or both. A common approach is to aim for a 500-calorie daily deficit, which leads to about 0.5 kg of weight loss per week, which is standard and secure for weight loss, and this can be done by reducing your daily calorie intake or increasing your exercise. For example, if your TDEE is 2,500 calories per day, eating 2,000 calories daily creates a 500-calorie deficit, and for this, any person can follow a 2000 calorie diet plan. To lose 1 kg, you would need around two weeks with this consistent deficit. 

For an active man, dietary changes and exercise are needed for sustainable weight loss while maintaining daily chores. An active man can effectively achieve a balance between getting enough nutrients, like protein and healthy fats while cutting calories. High-intensity interval training (HIIT), running, or swimming helps boost calorie burn. Remember to consult a healthcare provider or dietitian for personalised advice, especially if you have underlying health issues. This way, you can effectively plan how many calories i should burn to lose 1kg while keeping your health and well-being in mind.

Calories Moderately Active Men should burn to lose 1 kg

All men and women have different caloric requirements due to factors like muscle mass, which is higher in men than women, hormonal differences, and various body compositions. When considering the question, how many calories should I burn to lose 1 kg? A moderately active working man typically requires more calories than a moderately active woman because men generally have more muscle mass, which burns more calories at rest. Any moderately active man needs 2,500 to 2,800 calories daily to maintain weight, while any moderately active woman requires only 2,000 to 2,300 calories. Both men and women must create a caloric deficit of about 7,700 calories to burn 1 kg of fat, and men can often achieve this more quickly because of their higher baseline caloric needs.

If a man wants to create a daily caloric deficit of about 1,100 calories, he should use the combination of reduced calorie-rich food intake and increased physical activity. Men can often utilise more calories without experiencing extreme fatigue because of their higher muscle mass and higher metabolic rate than women. For a woman, losing a similar amount of calories requires more careful planning to ensure they’re not cutting too many calories, which can impact hormonal balance and energy levels. For any moderately active man, burning 1 kg of fat is easy if he follows the diet plan sincerely and under the guidance of certified nutritionists and dieticians.

Calories Young Men should burn to lose 1 kg

Young men who are energetic and just starting their weight loss journey should first find out their Basal Metabolic Rate (BMR), which tells them how many calories their body uses at rest, and this expenditure accounts for about 40% to 70%. Then, multiply the BMR by an activity factor to get their Total Daily Energy Expenditure (TDEE). This TDEE will help you understand how many calories you usually burn daily.

For Men: BMR = 10 x weight in kg + 6.25 x height in cm 5 x age in years + 5

For someone young and energetic, exercise will be a big part of their weight loss journey. While looking for the answer, how many calories should i burn to lose 1 kg? The key is to combine cardio exercises and strength training to achieve the goal of reducing calorie deficit. One can start with cardio exercises like running, cycling, and swimming to burn many calories, along with strength training to build muscle, which increases your metabolism when resting. A balance between these exercises can help you reach your weight loss goals. Always focus on maintaining a healthy diet, focus on nutrient-rich foods like lean meats, whole grains, fruits, and vegetables. Stay away from high-calorie foods and low-nutrition items like sugary drinks and snacks.

Consistency always plays a crucial role, and along with this, regular tracking is used to monitor your progress every week or two to see how you’re doing, but avoid daily weigh-ins to prevent frustration. As you go through this journey, remember that rest and recovery are as important as exercise and diet. If you want to lose 30 kg, stay committed, keep track of your progress, and adjust your approach to hit this milestone. For big goals like How to lose 30 kg weight, seek advice from professionals like nutritionists or personal trainers to ensure you are on the right track.

Calories Men between 45 to 65 years should burn to lose 1 kg

In their study, all the healthcare specialists and nutritionists have found that 40 to 60% of your calories come from carbs you consume, and 10 to 35% come from proteins, including 20 to 35% from fat. If you are a man between 45 and 65 years old and want to lose weight and burn fat, then you must know that creating a caloric deficit is essential. While considering the age, If you aim for a daily deficit of 500 calories through diet and light activity, it could take about 15 days to lose 1 kilogram. For a man of age 65, the daily calorie requirement is 2000 calories, which is a lot if he plans to lose weight. To cure this, eating fewer calories and increasing light activity, such as walking or gardening, can help achieve this goal smoothly. The goal is to find a balance that works for you while being safe and sound.

When thinking about how many calories must i burn to lose 1kg, remember that choosing the right foods makes a big difference and bringing your whole focus on whole foods, like vegetables, fruits, and lean proteins. One can also get protein from nuts and dry fruits as they are rich sources of proteins and nutrients. Foods to avoid to lose weight, sugary drinks, and oily snacks should be your diet plan, along with portion control, to help maintain your calorie deficit. Even small increases in physical activity, such as taking the stairs, can help. Keep track of your progress by jotting down your daily calorie intake and weight changes. This approach lets you stay on track and achieve your weight loss goals.

Importance of BMR in calculating How many calories to burn to lose 1 kg?

The energy content in the food we consume consists of calories, and one calorie is the energy required to increase the temperature of 1 gram of water by 1 degree Celsius. The number of calories we consume and burn daily determines our body weight. Consuming more calories than needed may lead to weight gain, while consuming fewer calories results in weight loss; it all depends upon the intake of calories. There are also certain factors like age, size, height, sex, activity level, and general health which must be considered in account. The study suggests that women need between 1,600 and 2,400 calories per day, while men require 2,000 to 3,000 calories, depending on individual circumstances.

There are several vital pointers to consider:

• The body’s energy varies daily as we all indulge in various activities.
• A heavy breakfast may help with weight loss and maintaining that weight loss.
• One of the most essential parts of our body, the brain, uses about 20% of the total energy our system generates.

Keeping it simple, let us focus on how Basal Metabolic Rate (BMR) plays a crucial role in weight loss. When anyone is trying to figure out how many calories must i burn to lose 1kg, here is why BMR matters:

What Is BMR?

BMR stands for Basal Metabolic Rate, the calories your body uses to stay alive, breathe, digest food, and keep your organs running. It is what your body needs to function when you are not doing anything else.

Why Is BMR Important for Weight Loss?

When trying to lose weight, you need to create a calorie-deficit diet by not eating more calories than you take in. To do this safely and effectively, you need to know your BMR, which tells you the daily minimum calories your body requires.

How to Find Your Daily Calorie Burn (TDEE)

If you want to know how many calories you use daily, you also need to consider your activity level. This total is called your Total Daily Energy Expenditure (TDEE), which includes your BMR plus calories from activities like walking, working out, and even digesting food.

How Many Calories Must I Burn to Lose 1 kg?

To burn 1 kg of fat, you need a total calorie deficit of about 7,700 calories. Knowing your BMR and TDEE can help you figure out how much you need to eat and exercise to create this deficit, which can help you plan your meals and workouts.

Why a Safe Calorie Deficit Matters

It’s important not to cut your calories too much. Eating fewer calories than your BMR could slow your metabolism and cause you to lose muscle instead of fat. Understanding BMR is essential; it helps you set a safe calorie limit.

Adjusting as You Go

As you lose weight, your BMR and TDEE might change. Keep track of these numbers and adjust your diet and exercise accordingly. This way, you can continue to lose weight healthily. Your BMR helps you understand how many calories should i burn to lose 1 kg. BMR is the starting point for a healthy and effective weight loss plan. Use your BMR and TDEE to guide your diet and exercise, aiming for a safe calorie deficit to reach your goal.

How is calorie deficit for weight loss calculated?

In search for the answers to questions such as  “How is a calorie deficit for weight loss calculated?” or “How to calculate calorie deficit for weight loss?” one must understand that if you want to perform any manual calculation, young and moderately active people can multiply their current body weight by 15 to estimate how many calories they would need each day, this will tell that anything less than this is a deficit. Consuming fewer calories than your body uses in a day causes your body to burn stored energy, often in the form of fat. But how do you calculate your calorie deficit for weight loss? Let us look into some calories burned weight training calculators to calculate the calories burned during the weight loss journey.

How to Find Your Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the calories your body needs to function at rest. This includes breathing, keeping your heart beating, and maintaining body temperature. 

There are formulas to calculate BMR, like the Mifflin-St Jeor formula. It uses factors like your age, gender, weight, and height. 

Formulas to calculate BMR:

For men, the Mifflin-St Jeor formula is:

• BMR=10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
• BMR=10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5

For women, the formula is:

• BMR=10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
• BMR=10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161

How to Find Your Total Daily Energy Expenditure (TDEE)

After calculating your BMR, to check your total daily energy expenditure (TDEE), you can use the tdee calculator. This is the total number of calories you burn daily, including all your activities like walking, exercising, or even doing activities. To get your TDEE, you multiply your BMR by an activity factor, which varies depending on your activity. 

Here are some examples:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (exercise 1-3 times a week): BMR × 1.3
• Moderately active (exercise 3-5 times a week): BMR × 1.5
• Very active (intense exercise 6-7 times a week): BMR × 1.7
• Extra active (very intense exercise or physical job): BMR × 1.9

Using Weight Loss Calculators

Several online calculators can help you find your TDEE and suggest a Daily calorie intake calculator for weight loss. 

Here are a few examples:

• TDEE Calculator: This is designed to calculate your Total Daily Energy Expenditure.
• BMR Calculator: This is specifically designed to calculate your Basal Metabolic Rate.

Factors to determine how many calories to burn to lose 1 kg?

If losing 1 kg of weight requires burning more calories than you consume, then the difference between what you burn and what you eat is called a calorie deficit. This is a simple concept: to lose weight, you must use more energy than you take in.

If you are still searching for how many calories i should burn to lose 1kg, here is a simple explanation to that. To lose weight, you need to create a caloric deficit diet plan. 1 kg of body fat has about 7,700 calories. So, to lose 1kg, you need to burn 7,700 calories more than you consume. But always remember, weight loss involves losing fat, water, and sometimes muscle too, so the exact number varies accordingly.

Several factors that answer you how many calories must i burn to lose 1kg:

• Your Resting Metabolism is the number of calories your body needs to function, even when doing nothing. Factors like age, gender, muscle mass, and genetics influence it.
• Your Activity Level: You will burn more calories if active. This includes exercise and daily activities like walking, cleaning, or playing sports.
• Your Diet: The foods you eat and how many calories they contain also play a role. Eating fewer calories helps create a caloric deficit.
• Your Body Composition: People with more muscle burn more calories, even at rest.
• Your Hormones: Certain hormones can affect your metabolism and how you gain or lose weight.
• Your Sleep and Stress Levels: Lack of sleep and high stress can make it harder to lose weight.

To find out how many calories must i burn to lose 1kg, one must start by calculating Basal Metabolic Rate (BMR), which is your resting metabolism. Then, add the calories you burn from physical activity. Once you know your daily calorie needs, you can determine how much of a caloric deficit you need to create to reach your goal. It’s also a good idea to talk to a doctor or nutritionist to ensure you lose weight safely and sustainably. They can guide you on the best approach to achieve your goals while keeping you healthy.

Expert Review on How many calories should I burn to lose 1 kg.

It is essential to ask how dedicated you are to burning calories to lose weight. It does not matter that you lose 1kg or 30kg. What matters is your perseverance and the effort you put into your body. As an expert, we all must recommend that losing 1 kg weight, which is around 7000 calories, is a straightforward task for any age group. It doesn’t matter because burning fats and losing weight and that too 1 kg is quite a manageable task. It would be best if you kept a few pointers in mind that you have eaten a healthy and protein-rich diet along with daily workout sessions of medium intensity. There are several burn calorie counters that you can use in your weight loss journey as well. 

Losing weight is great for someone who has suffered from obesity for an extended period, but keeping this in mind, only lifting weights would not burn calories. Weight loss requires more energy, so you need proper nutrition. Here at Livofy, we have a certified team of nutritionists helping hands of more than 7500 people around the globe. To Buy Weight loss Plan, you must reach out to our website, be part of the healthy, wealthy community, and livofy your life!

References

n.d. Wikipedia. Accessed May 7, 2024. https://typeset.io/questions/how-many-calories-required-to-loss-1kg-2wlhxqri9e.

“(PDF) A Study on Calories Burnt Prediction Using Machine Learning.” n.d. ResearchGate. Accessed May 7, 2024. https://www.researchgate.net/publication/372104285_A_Study_on_Calories_Burnt_Prediction_Using_Machine_Learning.

Ismail, Abdallah. 2018. “(PDF) How many calories should I eat a day?” ResearchGate. https://www.researchgate.net/publication/324943266_How_many_calories_should_I_eat_a_day.

FAQs

1. How many calories should I burn a day to lose 1 kg?

To lose 1 kg of your body weight, you must burn around 7700 calories. This specific quantity varies from person to person, depending on age, metabolism rate, and physical activity.

2. How many kg will I lose if I burn 500 calories?

Burning 500 calories daily can help you lose weight, but this does not mean you will lose kilos instantly. To lose 1 kilogram, you have to burn 500 calories each day for about 15 or 16 days because one kilogram equals 7700 calories. You have to combine physical activity and what you eat to reach this target.

3. How long does it take to lose 1kg?

The duration required to shed 1 kilogram depends on the deficit in calories you experience each day. If you have a daily shortage of 500 calories, losing one kilogram could take 15 to 16 days, and outcomes can differ because of your metabolism and general health.

4. How can I burn 7700 calories a day?

Burning 7,700 calories a day is extremely challenging and usually not recommended. Exercises such as jogging, swimming, or cycling can burn many calories, but doing too much can be dangerous. It’s best to talk with a medical professional to make achievable targets and be safe.

5. Is it normal to lose 1kg overnight?

Losing 1 kilogram in one night is not usual; water is usually lost, not actual fat, when the weight drops quickly. Sometimes, losing weight very quickly when you sleep could mean your body does not have enough water or there are other medical problems. It is better to lose weight slowly and in a way that can last for a long time.