How Many Calories Need to Burn 1 kg?

To burn 1 kg (2.2 pounds) of body fat, you need to create a caloric deficit of approximately 7,700 calories. This number is based on the fact that 1 kg of body fat stores about 7,700 calories worth of energy.

How to Burn 1 kg of Fat:

1. Caloric Deficit Approach:
   • To burn 1 kg of fat, you would need to reduce your calorie intake or increase your physical activity to create a total deficit of 7,700 calories.
   • For example, if you aim to lose 1 kg in 1 week, you would need a daily deficit of 1,100 calories (7,700 calories ÷ 7 days).
2. How to Achieve This Deficit:
   • Through Diet: Reduce your calorie intake by cutting back on high-calorie foods or choosing lower-calorie options.
   • Through Exercise: Increase your activity level. For example, running for about 1 hour (depending on your body weight and speed) can burn anywhere from 500–800 calories.
   • Combination of Both: A balanced approach of both diet and exercise is usually the most sustainable and effective method for weight loss.

Example:

• Daily Deficit of 500 calories: If you create a deficit of 500 calories per day, it would take about 15–16 days to burn 1 kg of fat (500 calories/day × 15–16 days = 7,500–8,000 calories).

Keep in Mind:

• The 7,700 calorie deficit is an approximation and may vary slightly depending on individual factors like metabolism, muscle mass, and body composition.
• Aiming for a gradual weight loss of about 0.5–1 kg per week (500–1,000 calorie deficit daily) is safe and sustainable.

Would you like guidance on creating a specific plan to help you achieve this goal?