Number of calories needed to burn to lose 1kg 0.5kg of fat accounts for about 3,500 calories of energy. That means if you want to lose 1kg a week (a healthy and sustainable amount, although no more than this should be shot), you'll need to create a 7,700-calorie deficit over the course of a week.
But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. 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.
To lose 0.5kg per week, you would need a 500 calorie deficit per day. An achievable and sustainable weight loss target is usually 0.25kg per week. Modifying your diet allows you to reduce your daily calorie intake, and exercising allows you to increase the amount of calories your body burns.
In another study, adults followed a commercial weight loss program that provided either 500, 1,200–1,500, or 1,500–1800 calories per day. After 1 year, those on the 1,200–1,500-calorie-per-day diet experienced an average weight loss of 15 pounds (6.8 kg).
It is possible to lose weight in a healthy way by consuming 1400 calories a day, but you should carefully design all your meals so as to not to miss out on indispensable nutrients. A deficit of 500 calories per day might yield a healthy 1 pound a week in weight loss.
He further explained: “For someone who maintains a stable weight, but wants to lose one kilogram per week without making any changes to their diet, they would have to walk 10kms per day for seven days to lose 1kg of fat.”
It was shown that the runner was able to run constantly at a speed of almost 7 km/h, achieved the distance of 164 km, and lost 1 kg of visceral fat. For everyday life it takes about 4 marathons to lose 1 kg of visceral fat mass.
The number of calories that you need to eat in a day is not just dependent on your diet but also on the level of your physical activity. Experts believe that 1500-calorie diet, which is 500 calories less than 2000-calorie diet, is enough to shed 0.45 kgs in a week.
If you want to lose a kilogram of lean mass, such as muscle, the total energy deficit you need is about 7600 kilojoules. But to lose a kilogram of body fat, the energy deficit has to be about five-times greater, around 39,500 kilojoules.
The idea is daily calories in minus daily calories out = caloric deficit. The first thing you need to understand is that one pound of fat is made of about 3,500 of extra calories. Therefore in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories.
It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.
Theoretically, eating 10,000 calories in a single day can make you gain up to 3 pounds (1.5 kilograms) of weight.
That's why it has to be a combination of both diet adjustement and increased activity. If you wanted to create the deficit through exercise alone you'd need to burn an extra 1,000 calories a day. That's about 90 minutes of intense exercise a day.
Most people need a calorie deficit of around 500 calories per day to lose half a kilo per week. Thus, people aiming to lose weight should exercise for at least 150-200 minutes per week and walk 10,000 steps per day to achieve their weight loss goals.
24-year-old Kaartikay Malik weighed a whopping 100 kilos when he decided to take charge of his life and started working out.. His before and after photographs are enough to give hope that anything is possible if you stay dedicated and work hard.
10,000+ Daily Steps
However, aiming for a higher number is beneficial because walking not only helps in burning calories but is also responsible for the following benefits: Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent. Walking eases joint pain.
Fancy exercise or equipment aren't needed - it's enough to walk. Aim for at least 30 minutes daily but if you have less time, a minimum of 20 minutes 5 days a week will still produce results. But keep the pace brisk, as brisk as you can. Don't cheat!
10,000 steps per day burn about 2000 to 3500 calories per week, giving you your 1 pound loss. 8,000 steps would be somewhere in between 1800 and 3000 calories.
If you're a man, woman weighing over 164 pounds or a female who regularly exercises and you aren't losing weight eating 1,200 to 1,500 calories daily, it may be time to see a doctor. Hormone imbalances – such as underactive thyroid – can decrease your body's metabolism and inhibit or prevent weight loss from occurring.
It simply takes time. Another common reason why people report not losing weight despite reducing their calories is that they don't give it enough time. Our bodies will do their utmost to hold on to our fat reserves and you often have to be in a calorie deficit for a while before you will see any meaningful weight loss.
Some research suggests that the average female can limit their daily caloric intake to 1,500 calories or less to drop 1 pound per week. The average male may consume up to 2,000 calories a day to lose the same amount of weight.