How Many Calories In A Kg

How many calories burn 1 kg

The “real” facts about burning body fat Exercise Science The “real” facts about burning body fat In this age of information and so-called Insta Fitness “Experts” there is so much B.S. around when it comes to burning body fat. While methods and ideas change all the time we thought we’d take the moral high-ground and give you the facts.

1. Please understand, this info is not the latest “get skinny fast” gimmick, just the facts that haven’t changed in decades.
2. So, let’s give you some REAL facts about fat burning to help you on your journey.
3. There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat.
4. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.

Considering the average daily intake can be anywhere from 1,800-2,400kcals, it takes some time to burn that fat. People’s biggest mistake is not allowing the time for changes to take place within the body. Health and fitness is a lifestyle, not a temporary quick fix.

Creating too big a calorie deficit to try accelerate the process will lead to injury or illness. Here’s some quick maths to help you understand the fat loss process: John, aged 35, burns 2,400kcals a day without adding exercise. His main goal is to lose weight. He does three reboots a week and burns on average 700kcals per session.

He chooses a healthy 500 calorie daily deficit to attain his goals. So on his non work out days, John consumes 1,900kcal and on the days he does reboot, consumes 2,500kcals (2,400 + 700 = 3,100 – 500 = 2,500). John sticks to this religiously for 6 weeks.

1. How much fat has he lost? Nearly 3 kilos of fat.
2. Go John! Now this isn’t counting weight he will lose from fluid retention by tiding up his diet.
3. Yes, he cut back on alcohol and consumed cleaner food in this period too, in order to hit his daily goals (The types of calories you put in to your body affect body composition too, but that’s a whole other conversation).

Remember you can’t out train a bad diet! Math for those who like this stuff: 500 daily deficit x 7 days a week = 3,500 x 6 weeks =21,000/7,700kcals in 1kg of fat = 2.75kg. Now I hear some of you say ‘3 kilos? That’s not much for 6 weeks of work’ But it’s not just three kilos, it’s three kilos of pure FAT.

As mentioned above, eating cleaner food will have other effects on your body, such as decreasing bloatedness, cleaner digestive system and increase in energy. Meaning total weight loss could in fact be more. Have a look at this picture of 2kg of fat vs 2kg of muscle and tell me 3kg fat loss isn’t much.

For anyone having trouble getting their head around the above information, talk to one of our skilled trainers here at One Fitness and they’ll happily help you on your weight loss journey. : The “real” facts about burning body fat

Is 1 kg 3500 calories?

How many calories are there then, in body fat? – Is the 3500 calories rule true or not true, and how reliable is it? The comments above raise two questions:

1. Is the 3500 calories a valid number?
2. Does the “500 calories per day rule” work for weight loss?

(From here I am going to work in metric quantities, as more information is published in metric.) How many calories are there in 1kg of body fat? Dietary fat and body fat are not the same. “Body fat” is a complex organ known as adipose tissue. It’s this that you “burn” when losing weight.

• One kilogram of fat is equivalent to 9000 calories of energy;
• One kilogram of body fat is 80% of 9000, which is 7,200 calories ; and,
• Converting 3,500 calories per pound to kilograms gives 7,700 calories per 1kg.

I’m going to declare these two numbers (7,200 & 7,700) to be equivalent. We’re dealing with estimates here. The average fat content of adipose tissue and the average number of calories represented by 1kg fat are each approximate, As the Mythbusters would say – Myth Confirmed !

How to lose 1 kg in 3 days?

How to lose 1 kg fat in 3 days? – Stick to a low-calorie diet. Eating fewer calories than you burn is essential for weight loss. To lose 1kg in three days, you should aim to consume no more than 1200 calories per day. Focus on eating nutrient-dense, whole foods such as lean proteins, healthy fats and complex carbohydrates.

Can you lose 2kg a week

Summer is almost here, and everybody is getting ready for their beach bodies. But is it possible to lose weight quickly and safely? Yes, you can, and you don’t even have to hit the gym. But how long does it take to lose 2 kg? It totally depends on your fitness goals.

1. Sometimes a few people achieve this goal within a week, or somebody takes a bit longer, such as a month or so.
2. But the right key to shedding those extra kilos is to take things one step at a time.
3. Then you have to set smaller targets instead of higher which are more unrealistic ones.
4. However, you can achieve this goal only by adopting a few small lifestyle changes.

Moreover, if you want to lose a few grams you can only do it by performing a few exercises, but if your goal is to keep losing weight, you need to focus mainly on your diet. So, if you are ready to adapt to those changes, then it will definitely help you lose weight in a long run.

How can I lose 5 kg in a week?

How Many Calories Do I Need To Burn Or Cut In Order To Lose 5kg In A Week? – In order to lose 5kg in a week, you would need to create a calorie deficit of approximately 35,000 calories. This would require burning an additional 5,000 calories per day or cutting 5,000 calories from your diet each day.

How to lose 7700 calories in one day?

Did you know 1kg of fat is equal to 7,700 calories? That means in order to lose 1kg of fat, you’d need to burn 7,700 calories. And if you’re setting out to ‘burn off’ your calories? ​Or using exercise as the ONLY way to drop fat without focusing on your calorie intake? In this article I’ll share with you how to lose 1 kg of fat.

• You’re fighting a losing battle.
• Here’s what losing 1kg of fat looks like through exercise ​ We’ll use the ‘average’ person here to keep it simple.60 mins of running on the treadmill set at 10km an hour = 500 calories ( again, this is an estimate of the average person ).
• That means you’d need to run approximately 15.2 hours to burn 7,700 calories.

And that’s assuming you didn’t eat anything. (Because you’d need to add back those calories). Which is stupid right? That’s to lose just 1 KILO of FAT. Ridiculous. Here’s another example.45 minute spin class = 440 calories ( estimate of average person ).

• That means you’d need to do around 17.5 x 45 minute spin classes per WEEK if you want to lose 1kg of fat.
• Again, ridiculous.
• Especially if you don’t focus on your food intake.
• Trying to lose 1kg of fat through exercise alone is pretty much a lose/lose battle.
• It needs to be a combination of exercise and controlled calorie intake for overall health and well-being.

Exercise is only one ingredient of a large recipe. You can’t make cupcakes (fat loss) with flour (exercise) alone can you? Nope. Now here’s how you can make losing 1kg a little easier. If you want to lose 1kg per week? You’d need to be in a calorie deficit of 1,100 calories per DAY for 7 x days.

1. 7,700 calorie weekly deficit) That’s pretty hardcore.
2. It means if you’re currently consuming 2,000 calories per day, and you’re currently burning 2,000 calories per day (in other words, maintaining your weight), you’d need to consume 900 calories per day, for the next 7 days.
3. Whilst keeping your ‘expenditure’ the same.

Just to lose 1kg of fat. Yeah, good luck with that. (Please don’t try it, because that’s just silly and unsustainable). Here’s how to lose 1kg of fat SUSTAINABLY without using a calorie calculator or formula ​

1. Step on the scales (optional) and take your measurements (chest/waist/hips).
2. Keep a food diary for a week (MyFitnessPal or on a piece of paper).
3. Take your measurements a week later on the SAME day and time.
4. Was there a change? If YES – keep doing what you’re doing. If NO – drop your calories by 200-500 per DAY (depending on speed of results).
5. Rinse and repeat.

It really is that simple. And you haven’t even flogged yourself on a treadmill. Or a spin class. Why does this approach work? Because you simply become AWARE of your overall calorie intake. When you focus on measuring calories coming IN. The rest will take care of itself. Why? Because you consume calories longer than you exercise. Think about it. You eat for a period of say 13 hours? (Assuming you have your first meal at 7am and your last at 8pm). And you exercise for approximately 45 minutes to 1 hour a day. Big difference. Anywhoo, Want to know the BEST form of exercise to burn the MOST amount of calories in the LEAST amount of time? ——> Weight training. You’ll burn a shyte load of calories during AND afterwards too. I’m not even kidding when I say this, If you weight train, you can literally sit on the couch, watch Netflix AND burn extra calories. There’s your win/win right there ;). Take away points:

• 1kg of fat is 7,700 calories.
• To lose 1kg of fat, you need to be in a calorie deficit of 7,700 calories.