Crunching The Numbers: How Many Calories To Burn For 1 Kg Weight Loss

Aishwarya Aneesh

Aishwarya Aneesh
Jun 2023

2 min read
how many calories to burn to lose 1 kg

Table of content

Aishwarya: Hey Sonali, I’ve been on a mission to lose weight. How many calories do I need to burn to lose 1 kg?

Sonali: Good question, Aishwarya! To shed those kilos, you’ll need to create a calorie deficit through a combination of exercise and a balanced diet. Let’s explore the science behind it all and discover how to achieve your weight loss goals.

Aishwarya: Interesting! So, it’s not just about exercise, but also about what I eat.

Sonali: Absolutely! Weight loss is a holistic approach that involves both physical activity and mindful eating. To dive deeper into the topic, I suggest visiting the Fitelo website, where you can find valuable insights and guidance to support your weight loss journey.

In this conversation between Aishwarya and Sonali, we embark on an intriguing journey to understand the calorie-burning equation for shedding those extra kilos. 

How many calories burn for 1 kg weight loss? Does this question get to your mind now? We will answer all this in this blog.

Join us as we explore the fascinating realm of weight loss and unveil the secrets to achieving your goals through the right balance of exercise and nutrition.

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What Are Calories?

Calories can be a confusing concept, but let’s break it down in a way that even a 10-year-old can understand. Here’s a simplified explanation of what calories are to understand how many calories to burn to lose 1 kg:

  • Calories are a unit of measurement. Just like we use inches to measure length or grams to measure weight, calories are used to measure energy.
  • Calories come from food. Every time we eat or drink something, our bodies receive energy in the form of calories.
  • Calories are fuel for our bodies. Think of calories as the fuel that powers us. They provide the energy we need to walk, run, play, and even think.
  • Different foods have different amounts of calories. Some are low calorie foods, like fruits and vegetables. Others, like sugary snacks or fried foods, have more calories.
  • Too many calories can lead to weight gain. When we consume more calories than our bodies need, our bodies store the excess calories as fat, leading to weight gain.
  • Balancing calories is important. To stay healthy, it’s important to balance the number of calories we consume with the amount of energy we use through physical activity.
  • Reading food labels can help. Food labels often list the number of calories per serving, which can help us make informed choices about what we eat.

Remember, calories are just a way to measure energy in our food. By understanding calories, we can make smart choices and keep our bodies healthy and strong.

How Are The Calories Calculated?

Calculating calories might seem like a complicated task, but don’t worry, I’ll break it down for you in a fun and easy way!

1. Laboratory Magic:

  • Scientists use a special technique called bomb calorimetry. No actual explosions here, don’t worry!
  • They take a sample of the food and burn it inside a device called a bomb calorimeter.
  • The burning food releases energy, and the device measures that energy.

2. Math Magic:

  • After the burning is done, scientists can calculate the amount of energy released.
  • They measure the heat produced by the burning food and convert it into calories.
  • This gives them the total calorie content of the food.

3. Nutrient Math:

  • Different nutrients have different calorie values. It’s like a secret code!
  • Carbohydrates and proteins give us about 4 calories per gram.
  • Fats, however, give us more energy with about 9 calories per gram.

4. Food Labels: 

  • Have you seen those nutrition facts labels on food packages? They are like cheat sheets!
  • Food manufacturers must provide information about the calories in their products.
  • So, you can easily find out the calorie content per serving.

5. Your Body’s Needs: Everybody is unique, and so are their calorie needs. Factors like age, gender, weight, height, and activity level determine how many calories your body requires to function properly.

6. Balancing Act: It’s all about finding the right balance. Weight growth can happen when you consume more calories than your body requires, while weight loss can happen when you consume fewer calories.

Now you are familiar with the not-so-secret secrets of calculating calories. It’s like a scientific magic trick! Remember, calories are energy, and understanding them can help you make healthier choices for a happy and healthy lifestyle.

So, keep learning and exploring the fascinating world of nutrition and calories!

Why Food Is Measured In Calories And Its Importance For Weight Loss

We measure food in calories to understand the energy content of different types of food and to recognize its significance for weight loss. Here’s why calories are used to measure food and their importance for managing weight:

  • Standardized Measurement: Calories provide a standardized unit of measurement to quantify the energy content of food and beverages, allowing for easy comparison and tracking.
  • Energy Balance: Weight management is based on the principle of energy balance, which involves balancing the calories consumed with the calories burned through physical activity and bodily functions.
  • Calorie Surplus And Weight Gain: Consuming more calories than our bodies need leads to a calorie surplus, resulting in the storage of excess energy as fat and subsequent weight gain.
  • Calorie Deficit And Weight Loss: To lose weight, we need to create a calorie deficit by consuming fewer calories than we burn. This prompts the body to utilize stored fat for energy, leading to loss weight fast.
  • Portion Control: Measuring food in calories helps us understand portion sizes and make mindful choices about our dietary intake, ensuring we do not exceed our calorie requirements. Intake low calorie food.
  • Tracking And Monitoring: Understanding the calorie content of food enables us to track and monitor our calorie intake, allowing us to make necessary adjustments for weight management.
  • Nutritional Balance: While calories are important, it is equally crucial to focus on the nutritional quality of food. Opting for nutrient-dense options ensures we meet our nutritional needs while managing calorie intake.

How many calories to burn to lose 1 kg can be better understood now!

Understanding Calorie Balance And Its Role In Weight Management

Calorie balance plays a crucial role in weight management. Here’s an explanation of what calorie balance is and its significance in achieving and maintaining a healthy weight:

  • Definition: Calorie balance refers to the equilibrium between the calories consumed through food and beverages and the calories expended by the body through physical activity and metabolic processes.
  • Energy Surplus: When we consume more calories than our bodies need for energy expenditure, a calorie surplus occurs. The extra calories are turned into fat and cause weight gain
  • Energy Deficit: Conversely, when we consume fewer calories than our bodies require, a calorie deficit is created. This prompts the body to utilize stored fat as an energy source, resulting in weight loss.
  • Importance For Weight Management: Calorie balance is essential for achieving and maintaining a healthy weight. By balancing the calories we consume with the calories we burn, we can prevent excessive weight gain and promote weight loss if desired.
  • Factors Influencing Calorie Balance: Several factors affect calorie balance, including individual basal metabolic rate (BMR), physical activity level, and the thermic effect of food (energy expended during digestion and nutrient processing).
  • Calorie Intake: Being mindful of our calorie intake involves making informed food choices and portion control. Opting for nutrient-dense foods and being aware of calorie-dense options can help maintain a balanced energy intake.
  • Calorie Expenditure: Increasing physical activity levels can boost calorie expenditure, aiding in weight loss or weight maintenance. Engaging in regular exercise and incorporating more movement throughout the day can contribute to achieving calorie balance.
  • Sustainable Weight Management: Understanding and maintaining calorie balance is crucial for long-term weight management. Striving for a gradual and sustainable approach, rather than relying on extreme calorie restriction, is recommended. You can try this 7 Day diet plan for weight management.

How Many Calories To Burn To Lose 1 Kg: Unveiling The Equation

Losing weight can be a common goal for many individuals, but understanding how many calories to burn for 1 kg of weight loss is essential. Here’s an explanation of the equation involved:

1. Calorie Deficit: To lose weight, a calorie deficit needs to be created. This means consuming fewer calories than the body needs, resulting in the body tapping into its fat stores for energy.

2. Calorie Calculation: On average, 1 kg of body weight is equivalent to approximately 7,700 calories. Therefore, to lose 1 kg, a total calorie deficit of 7,700 calories needs to be achieved.

3. Consistency And Time Frame: It’s important to note that sustainable weight loss is typically achieved through gradual and consistent progress. Trying to create an extreme calorie deficit in a short period may not be sustainable or healthy.

4. Creating A Calorie Deficit: There are two primary ways to create a calorie deficit:

  • Reducing calorie intake: By consuming fewer calories through portion control, choosing nutrient-dense foods, and making healthier food choices overall.
  • Increasing Calorie Expenditure: Through regular physical activity and exercise, more calories can be burned, contributing to the overall calorie deficit.

5. Individual Variations: It’s crucial to recognize that individual factors, such as basal metabolic rate (BMR), body composition, and overall health, can influence the number of calories required for weight loss. A medical expert or qualified dietitian can help create personalized calorie objectives.

6. Balanced Approach: While creating a calorie deficit is key to weight loss, it’s equally important to prioritize a nutritious and balanced diet. Ensuring adequate intake of essential nutrients and maintaining overall well-being is vital.

Why BMR is Important In Determining How Many Calories To Burn To Lose 1 Kg

Understanding your Basal Metabolic Rate (BMR) is crucial for efficient calorie burning and effective weight loss. Here’s why BMR plays a significant role in the process:

BMR represents the number of calories your body requires to maintain basic bodily functions at rest, such as breathing, circulating blood, and regulating temperature.

  • Calorie Expenditure: BMR accounts for the largest portion of your daily calorie expenditure, typically ranging from 40% to 70%.
  • Individual Variations: BMR is influenced by factors such as age, gender, body composition, and genetics, making it unique to each person.
  • Weight Loss Impact: Understanding your BMR helps determine the baseline calorie intake needed to sustain bodily functions, which can then be adjusted to create a calorie deficit for weight loss.
  • Calorie Deficit Calculation: To lose weight, a general guideline is to create a calorie deficit of 500 to 1,000 calories per day, as this leads to a gradual and sustainable weight loss of about 0.5 kg to 1 kg per week.
  • Combined With Exercise: Combining regular physical activity with a calorie deficit based on your BMR can enhance weight loss results by increasing overall calorie expenditure.

By considering your BMR as a starting point and tailoring your calorie intake and physical activity accordingly, you can optimize calorie burning and achieve efficient weight loss in a healthy and sustainable manner. Use this BMI Calculator to get a fair idea of your weight status.

Calorie Deficit Determines How Many Calories To Burn To Lose 1 Kg 

Calculating the calorie deficit necessary for 1 kg weight loss is essential for effective and sustainable weight management. Here’s how to determine the calorie deficit:

  • Calorie Deficit Per Pound: On average, 1 pound (0.45 kg) of body weight is equivalent to approximately 3,500 calories. Therefore, to lose 1 kg, a calorie deficit of approximately 7,700 calories is required.
  • Weekly Calorie Deficit: To achieve a 1 kg weight loss in a week, a daily calorie deficit of about 1,100 calories is needed. Combining calorie restriction with increased physical exercise can help you reach this goal.
  • Gradual And Sustainable Approach: It is generally recommended to aim for a weight loss of 0.5 kg to 1 kg per week to ensure a healthy and sustainable rate of weight loss.
  • Personalization And Monitoring: Individual factors such as metabolism, activity level, and body composition may influence the exact calorie deficit required. Speaking with a certified dietitian or healthcare practitioner can help create a customized calorie-deficit diet plan.
  • Balancing Calorie Intake And Expenditure: It’s important to strike a balance between reducing calorie intake and increasing calorie expenditure through physical activity for optimal weight loss results.

How Many Calories To Burn To Lose 1 Kg Can Be Done By Estimating Daily Calorie Expenditure Too

Estimating your daily calorie expenditure based on your physical activity levels is crucial for managing your weight and maintaining a healthy lifestyle. Here’s how to estimate your calorie expenditure:

  • Sedentary Lifestyle: If you have a sedentary lifestyle with minimal physical activity, your estimated calorie expenditure may be lower.
  • Light Activity: Engaging in light activities like walking or household chores increases your calorie expenditure slightly.
  • Moderate Activity: Regular moderate exercises like jogging or cycling raise your calorie expenditure further.
  • High Activity: Intense workouts, such as running or swimming, significantly increase your calorie expenditure. You can follow a fixed excercise routine for weight loss.
  • Total Daily Energy Expenditure (TDEE): TDEE is the total number of calories you burn in a day, including both basal metabolic rate (BMR) and physical activity.
  • Calorie Deficit Calculation: To lose weight, you can create a calorie deficit by consuming fewer calories than your TDEE, usually through a combination of reduced calorie intake and increased physical activity.
  • Tracking And Adjusting: Monitoring your calorie intake, physical activity, and weight can help you assess if you need to adjust your calorie deficit for effective weight management.

Other Factors Deciding On How Many Calories To Burn To Lose 1 Kg 

While calories and exercise play a significant role in weight loss, several other factors can influence the process. Here are some additional considerations to keep in mind:

  • Hormonal Balance: Hormonal imbalances, such as thyroid disorders or insulin resistance, can impact metabolism and weight management. Seeking medical advice and addressing any underlying hormonal issues is crucial.
  • Quality Of Diet: The nutrient composition of your diet matters. Opting for whole, unprocessed foods rich in vitamins, minerals, fiber, and healthy fats for weight loss and which promotes satiety for overall health.
  • Sleep Patterns: Inadequate sleep disrupts hormonal regulation and can lead to increased appetite, cravings, and reduced energy expenditure. Prioritizing quality sleep and establishing a consistent sleep routine is beneficial for weight management.
  • Stress Management: Chronic stress triggers the release of cortisol, a hormone associated with weight gain and increased abdominal fat. Incorporating stress management techniques such as meditation, yoga, or engaging in hobbies can support weight loss efforts.
  • Hydration: Staying adequately hydrated supports overall health and can help control appetite. Drinking water before meals may help reduce calorie intake.
  • Genetic Factors: Individual genetic variations can influence metabolism and response to different diets and exercises. While we cannot change genetics, understanding our body’s unique traits can help us tailor an effective weight loss plan.

Diet Vs Exercise For Weight Loss – What Matters The Most | By Dietitian Mac Singh

In this video, Dietitian Mac Singh talks about the age-old debate of diet vs exercise for weight loss. He explores the science behind both and explains what matters the most for effective weight loss. Watch the video to learn more.

A Word From Fitelo On “How Many Calories To Burn To Lose 1 Kg”

Individuals should remember that weight loss is a journey. It is influenced by metabolism, body composition, and overall health.

Seeking guidance from healthcare professionals or registered dietitians can help personalize your approach and determine how many calories to burn for 1 kg weight loss in a safe and sustainable manner.

Remember, it’s not just about the numbers on the scale but also about improving overall well-being. Stay motivated, stay active, and prioritize your health on the path to a healthier you.

Fun Fact

Think potatoes make you fat? Think again! With just 110 calories per 100g, zero fat, and more potassium than a banana, potatoes have health benefits you didn’t know about. Check out the link for more info. Did you know potatoes can also help prevent water retention? How will you incorporate potatoes into your diet? Check the link to find out more!

Nikita’s 5kg Weight Loss Transformation With Inch Loss

Dr. Nikita Joshi lost just 5kg in weight, but lost 5-6 inches and dropped a tremendous amount of fat through body recomposition. Working with her busy schedule, the dietitian planned easy-to-cook meals and further allowed her to indulge in her favorite foods guilt-free. Nikita’s dedication and focus helped her achieve her goal.

Frequently Asked Questions

How Many Calories To Burn 1kg?

You must expend about 7,700 calories in order to shed 1 kg of weight. We can achieve this through a combination of physical activity and dietary adjustments.

How Long Does It Take To Burn 7,700 Calories?

The time it takes to burn 7,700 calories varies depending on factors such as your metabolic rate and the intensity of physical activity. On average, it may take several weeks to a few months to achieve a 1 kg weight loss.

Can I Solely Rely On Exercise To Burn The Required Calories For Weight Loss?

While exercise plays a crucial role in calorie burning, creating a calorie deficit solely through exercise can be challenging. It is more effective to combine exercise with a balanced diet to manage calorie intake and increase overall calorie expenditure.

How Can I Determine The Number Of Calories Burned During Exercise?

The number of calories burned during exercise depends on factors like your weight, duration, and intensity of the activity. Using fitness trackers or online calculators can provide estimates, but keep in mind that they are approximate values.

Is It Safe To Aim For A 1 Kg Weight Loss Per Week?

Generally, aiming for a 1 kg weight loss per week is considered safe and sustainable. However, it’s essential to consult with a healthcare professional or registered health expert to determine a personalized and healthy weight loss plan based on your individual needs and health conditions.

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Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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