How many calories to burn 1 kilogram of fat

This means, to lose one kilo the difference between your basal metabolic rate the energy you burn just by existing and daily intake of energy food needs to be 7, calories over the course of the week. If reducing 1, calories each day feels unachievable, to lose 0.

Saturn And Jupiter Create Rare 'Christmas Star' In Australia In The Great Conjunction

Need a better picture? Here is how long it takes to walk off popular junk food meals. Australia edition. News World Royals.

Politics U. Entertainment U. Entertainment Bollywood. Identity Queer Indigenous Born and Raised. US Elections. Follow us. But is quick weight loss really that safe, or even sustainable?

In the first couple of weeks, weight loss tends to be higher as excess fluid is often lost. How many calories do you need to burn to lose one kilogram? According to Spendlove, technically yes. This is for a few reasons, including:. The more someone weighs, the more energy they burn in activity; The more someone weighs, the higher their basal metabolic rate.

This means the number of calories burnt even at rest are higher; If the person is making poor food choices, such as consuming excess energy from snacking or energy dense foods, even a few small changes which reduce energy intake can have a significant impact for weight loss. Suggest a correction.

You've probably heard that burning 3, calories equals 1 pound of weight loss. To lose 1 kilogram of body weight, you would need to create a deficit of about 7, calories. For a more individualized estimate of your calorie needs per kilogram, you can calculate your resting metabolic rate , or RMR, and multiply it by the appropriate activity factor. For men , RMR equals For women , it is Next, multiply this number by activity factor.

This is 1. People who are very active should multiply their RMR by 1.

You can divide the result by your weight in kilograms to get the number of calories per kilogram you should consume to maintain your current weight. Aerobic exercise burns a significant amount of calories, increasing calorie needs. For example, a man between the ages of 30 and 59 who weighs 75 kilograms would need about 34 calories per kilogram if he wasn't very active, about 40 calories per kilogram if he was active, and about 47 calories per kilogram if he was very active.

The more intense the exercise, the more calories you'll burn per minute and the greater your calorie needs. Running at a minute-mile pace burns about 0. Aim for 30 to 60 minutes of moderately intense aerobic exercise most days of the week.

Although strength-training exercise doesn't burn a lot of calories, it can increase your calorie needs because it helps build muscle, which boosts your metabolism. Try to fit in at least two strength-training sessions per week. As you get heavier, you tend to need fewer calories per kilogram to maintain your weight, even at the same activity level.

This is because heavier people tend to have more body fat, and it takes fewer calories to maintain fat than muscle. A year-old man who weighs 50 kilograms and isn't very active needs about 42 calories per kilogram, but a similar man weighing 90 kilograms would only need about 31 calories per kilogram.

Because the different ways to estimate your calorie needs don't take into account whether weight comes from fat or muscle, they may underestimate calorie needs for people who have more muscle than average, such as body builders or elite athletes. People tend to gain fat as they get older, at least in part due to the slowing down of their metabolism.

This means that as you age, you'll need fewer calories per kilogram to maintain your weight.