How Many Calories Need to Lose 1kg per Week

How many Calories to Lose 1kg Per Week

One kilo = 7,700 calories

Losing weight is not difficult if you understand the science behind that. To lose 1 kg of body fat, obviously you will need fewer calories.

However, 1 kg contains 7,700 calories; either you can burn them by doing workout, or reduce 500 calories from diet, this way you will lose 1 kg of fat in 2 weeks.

In fact, body fat contains fluids which also increase your weight.

If you divide "7700 (cal) ÷ 15 (days) = 513 calories", which is the actual number of calories you need to reduce from diet, for 15 days to lose 1kg of weight.

Similarly, if your goal is to lose 1 kg per week then replace 15 days to 7 days and you will get your required calories.

How to Subtract 500 Calories to Lose weight

As i said above, you need to burn them by doing workout or if you don't want to workout then you can reduce them through your diet.

For example, if you consume 500 calories less from your diet or burn them by doing workout, then after 2 weeks or 14 days you will burn almost 7000+ calories.

So, after 14 days you will lose almost 1 kg of weight. Isn't sounds easy right? But in reality, losing weight are not that easy, if you break these rule.

You have to stay disciplined if you really want to lose weight.

Besides, losing weight with workout is better option, because it also helps to increase your bone density, lean muscle mass and improve your aerobic capacity.

How to Burn calories to Lose 1 kg per Week

There are many ways to burn calories; it depends on a number of factors such as height, weight, age, sex, metabolic rate and level of physical activity during the day.

Here are the simple body weight workouts that will help you burn the calories.

Exercises to Burn calories

See the following table.

ExerciseReps Setsrest
1. Skipping rope 100 5 60 sec per set
2. Squats10-12360 sec per set
3. Push-up10-12360 sec per set
4. Wall sit20 sec hold360 sec per set
5. Plank20 sec hold360 sec per set
6. Backpack curl8-10360 sec per set
7. Leg raise8-10360 sec per set
8. Bench dips8-10360 sec per set

How to burn Calories without Exercising

You can take 10000 steps a day to burn up to 250 calories, even more if you increase the walking intensity (brisk walking). Another method is, you can reduce 200-250 calories from your diet.

This is the best way to increase calorie expenditure, and you can easily keep yourself in caloric deficit.

Can you lose weight with this approach?

However, It depends on many factors such as your activity levels, age, gender, and your energy intake. Some people can lose much faster while other require more time.

If your energy intake is higher, then you will gain weight, whereas if you burn more, definitely you will lose weight.

A 8 weeks study shows that mild calories restricted diet can help in weight reduction, besides, it may also decreases your bone density and muscle mass. That's why you should add exercises to prevent muscles and bone density loss.

How much Weight (1 kg or 2kg) safe to Lose per Month?

Again it depends on your activity level and health status. If you are obese or overweight then you should lose 2 kg of weight per month.

It is not advisable to lose more than 3-4 kilos of weight per month. You need to lose fat and not muscle, Dropping calories aggressively will make you lose muscle mass.

However, reducing carbs in your diet will help you lose water weight fast, because each gram of carbs retains 3 grams of water which also increases the water weight.

How to Calculate the Calories You Burn

Caloric expenditure of the body depends on several factors such as, basal metabolic rate (BMR), thermic effect of food, physical activity and food consumption.

Different methods are used to calculate exactly how many calories a person burns, which help to know the calories a person needs during rest and exercising. However, you can use this calculator instead of doing manual calculation.

Eating fewer calories than you burn can help to lose weight?

If you look into all the scientific studies and the fitness world, for them, eating fewer calories is the only way that can help to weight loss.

What is scientific theory says about energy balance (source):

  • There are two types of energy balance such as negative and positive energy balance.
  • Negative energy balance - Meaning caloric deficit, here you burn more calories than you consume which help to weight loss. Your body takes energy from stored fat.
  • Positive energy balance - Meaning caloric surplus, here you eat more calories than you burn which help to gain weight. Your body store unused energy as a fat.

However, balanced energy intake can help to maintain your weight, this way you will neither lose the weight nor gain the weight.

Can you consume anything (fewer calories) and lose weight?

You might think that eating fewer calories means you can eat anything and lose weight right? For example, if you are consuming sugary juice, soda and something similar, which contains more than 200 calories, it not only increases the calories intake but also, doesn't satisfy the hunger. Which can slow down your fat burning process.

You should focus only healthy diet if you want fast results because they provide important nutrients to your body which could help to speed up the process.

How many calories do you need per day?

This depends on a number of factors, such as height, weight, age, gender and how much exercise you do per day.

To know, how many calories you should consume per day, you must know your basal metabolic rate. There are many free tools, that help you calculate your BMR.

Once you understand how much calories your body burn then you can eat the exact calories or, subtract 500 calories (kcal) from this value, and you will lose 1 kilo of fat in 2 weeks.


So i think this information is enough to understand how you can lose 1kg of weight in weeks. just make sure what works for you it doesn't mean same thing works with everyone.

Everyone has different body and different genetics and activity level. This article only for information purpose, furthermore you can get any expert advice to lose weight.

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