To lose one kilogram of fat, you need to burn approximately 7,700 calories. This means creating a calorie deficit of around 7,700 calories through a combination of reducing calorie intake and increasing physical activity to lose 1 kg of body fat effectively.
Why 7,700 Calories?
- One kilogram of body fat stores roughly 7,700 kilocalories worth of energy. This number comes from the fact that 1 gram of fat provides about 9 calories, but body fat tissue also contains water and proteins, so the effective calorie content per kg is about 7,700.
Practical Considerations
- Losing 1 kg per week by creating a calorie deficit of about 1,100 calories daily is considered healthy and sustainable.
- Attempting to burn 7,700 calories through exercise alone is impractical because it would require many hours of intense activity.
- A combination of dietary calorie control and exercise generally works best for sustained fat loss.
This information helps set realistic expectations for weight loss planning.
