How Many Calories Need to Lose 1kg per Week

How many Calories to Lose 1kg Per Week

One kilo = 7,700 calories

Losing 1kg of body weight requires creating a calorie deficit, which means burning more calories than you consume. The exact number of calories you need to burn to lose 1kg depends on several factors, such as your current weight, age, gender, and activity level. However, as a general rule of thumb, you need to burn around 7,700 calories to lose 1kg of body weight.

Create a Calorie Deficit

To lose 1kg, you need to create a calorie deficit of 7,700 calories. This can be achieved by reducing your calorie intake, increasing your physical activity level, or a combination of both. It's important to create a moderate calorie deficit rather than a severe one, as extreme calorie restriction can lead to nutrient deficiencies, muscle loss, and other health problems.

Increase Physical Activity

One of the most effective ways to burn calories and create a calorie deficit is through physical activity. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming. You can also incorporate strength training exercises to build muscle mass, which can increase your metabolism and help you burn more calories at rest.

Reduce Calorie Intake

Another way to create a calorie deficit is by reducing your calorie intake. You can do this by choosing low-calorie, nutrient-dense foods such as fruits, vegetables, and lean proteins, and avoiding high-calorie, processed foods and sugary drinks. It's also important to pay attention to portion sizes, as overeating can quickly negate any progress you make through physical activity.

Be Patient and Consistent

Remember that weight loss is a gradual process, and it's important to be patient and consistent. Don't get discouraged if you don't see results right away. Stick to your calorie deficit plan, and you will see results over time. Keep track of your progress by weighing yourself regularly and taking measurements of your body.

How to burn Calories without Exercising

While exercise is an important part of a healthy lifestyle, there are many other ways to burn calories without hitting the gym. Here are some simple tips to help you burn more calories throughout your day.

Stand More, Sit Less

Simply standing instead of sitting can help you burn more calories throughout the day. Consider standing while you work, watching TV, or even while talking on the phone. You can also take frequent breaks from sitting by standing up and moving around for a few minutes every hour.

Move More Throughout the Day

In addition to standing more, you can also move more throughout the day to burn extra calories. Take the stairs instead of the elevator, park farther away from your destination, and walk or bike to nearby destinations instead of driving. You can also incorporate more movement into your daily routine, such as doing household chores, gardening, or playing with your kids or pets.

Drink More Water

Drinking plenty of water can also help you burn more calories. Not only does it keep you hydrated, but it can also help to boost your metabolism and reduce hunger. Aim to drink at least 8 glasses of water per day, and avoid sugary drinks and alcohol, which can add extra calories without providing any nutritional benefit.

Eat More Protein

Eating more protein can also help you burn more calories. Protein helps to build and maintain lean muscle mass, which is important for a healthy metabolism. Choose lean protein sources such as chicken, fish, and tofu, and incorporate them into every meal and snack.

Get Enough Sleep

Getting enough sleep is also important for weight management. Lack of sleep can lead to imbalances in hunger hormones, which can cause overeating and weight gain. Aim for at least 7-8 hours of sleep per night, and establish a regular sleep routine to help improve sleep quality.


To lose 1kg of body weight, you need to create a calorie deficit of 7,700 calories. This can be achieved through physical activity, reducing calorie intake, or a combination of both. Remember to be patient and consistent, and you will see results over time.

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