Sunday, April 1, 2012

How Many Calories to Lose 1 kg of Excess Weight?

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If you frequent gym and often hop on to the cardio machine, calories calculation cannot be unfamiliar to you. A normal running? on treadmills for 30 minutes will kick away about 200-400 calories, depending on your age and the intensivety of your workout.

So? the question is do you know how much calories you need to acheive to get rid of 1 kg of weight from your bulky body? How detail is your planning will describe how serious you want to achieve your goals and thus increase the success rate in achieving your goal.

So here is the figure

1 pound = 3500 calories.

1 pound = 2.5 kg.

1 kg = 8750 calories.

Calories burned during exercise is affected by body weight, intensity of workout, conditioning level and metabolism.

Wao the figure look rather scary right. Lets make it simple if we want to have a 0.5kg weight lost per session which is equal to 4375. On average, a person? will burn around 2500-3000 on normal daily activities. So you are left with about 1400 calories to kill in your gym session.

Lets see 45-50 minutes running on treadmill will easily burn 500 calories, provided you are doing it a reasonable speed with level or incline at least 1.5-2.

After the running,? do some weights which particularly help in shaping some body areas which never fail to store stubborn fats. Tip is do 3 additional reps per set with the same weight.

Also, if you are using weights, your body is becoming denser. The fat is shedding while the muscle is building, so looking at the scale can be deceiving.You can make weight loss quicker and easier by increasing your metabolic rate and burning more calories

Metabolic Rate is the rate at which the body burns up calories.This explains why that ?lucky’ person across the table from you doesn’t get fat from all that junk food.

The ?thermogenic effect’ described as meal-induced heat production – the calories burned in the process of eating, digesting, absorbing and using food.

You can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:

1) Build Muscle

Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ?metabolically active’ and burns more calories than other body tissue even when you’re not moving.

Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.

2) Move Around

Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.

3)Aerobic Exercise

As well as the actual amount of calories burned during exercise – studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.

4) Eat Little and Often

There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.

Keep up the good work!


  1. Postingan yang bagus dan m,enarik.... thanks

  2. Burn Calories are not possible for me :( I am doing workouts for last 2 months but no result till now :( !

    1. Try taking herbalife shake and exercises never give up.I am also taking such a long result keep on moving..never give up.take no more than 1200 to 1500 cal if you female and male 1500 to 1800 cal plus exercising

    2. Exercising in the right way definitely burns calories. The trick is to balance your workout along with your food habits. Besides doing workout,also keep a check on what you eat...

    3. Increase your protein intake in grams by 1.5 times ur weight in KGs and u will see how you will loose weight (of course with 30 mins of cardio every other day and 2 times a week heave weight lifting exercise) .....make sure u drink enough water to flush out all the toxics because of the protein can have 1 to 2 cheat meals a week

    4. One pound does not equal 2.5kg.
      1 pound = 0.45kg
      So your values are 'weigh' off.

  3. 1 Kg = 2.2 lbs(pounds).......

    The calculations that you have provided are wrong....

  4. 2.5kg=3500calorie
    1kg=1400calorie and not 8750 calories

    1. You're fkg brain dead too, like all the other dickheads here who cant do math!

    2. hes right you are fckn brain dead
      1 pound = 3,500 calories
      2.2 pounds = 1kg
      1kg = 7,700 calories

    3. That sounds more like it!

  5. 1 pound = 0.453597 kilograms and not 2.5

  6. At present i am 76kg and a height of 168cms . I have lost 2 kilograms of weight due to running since ten days. I am running 3k and walking 4k . Now my first doubt is that, Is it fine to reduce 2kgs in ten days ?
    And the next doubt is that the entire 2kgs are from body fat or muscle fat ?

    1. That is i think water retention in body. U can reduce 4 kgs easily in the begning that is water in body after that fat starts burning.So keep doing ur exersise and KAPALBHATI of Baba Ramdevji Maharaj is very much effective in reducing the weight.

    2. Calculations wrong dude

    3. Healthy fat loss is 2 pounds in a week you are losing muscle also .

  7. At present i am 76kg and a height of 168cms . I have lost 2 kilograms of weight due to running since ten days. I am running 3k and walking 4k . Now my first doubt is that, Is it fine to reduce 2kgs in ten days ?
    And the next doubt is that the entire 2kgs are from body fat or muscle fat ?

  8. 1 kg = 2.2 lb (pounds).
    Since 1 lb = 3500 cal, thus
    1 kg = 2.2 lb x (3500 cal / 1 lb)
    Therefore 1 kg = 7700 cal.
    The calculations in the article are only incorrect because they messed up the definition that 1 kg = 2.5 (or 2.2) lb. If you use 2.5, then 1 kg will in fact be 8750 cal.

    1. it says 1 pound = 2.5 kg hahahaha

  9. Intensivety isn't a real word! I believe you were looking for intensity...?

    And as mentioned multiple times above, 1 kg = 2.2 lb, not 2.5 lb

  10. A lot of people here skipped math in school..

    If 1 Kg = 2.2 lbs then you need to DIVIDE the kg on lbs to get what kg is PER lbs, 1 kg / 2.2 lbs = 0.45 Kg PER lbs.

    Since 3500 cals are given per ONE lbs, the cal per KG would be 3500 times 0.4545.., or 1591 cal PER KG.

    Or simply divide 3500 on 2.2 lbs to get PER KG (since there are 2.2 kg per one lbs): 1591.

    Or this way: Since there are more per one lbs than per one kg (= 2.2 kg per 1 lbs) the 3500 is also given as "more" - it can therefor not become higher when converted to kg since kg is given in a lesser unit than lbs (you need 2.2 kg to get one lbs).

    Thos who get to 8750 do it wrong. Period. They multiply 2.2 kg with the lbs which ALREADY is multiplied for this - DIVIDE it to get back to kg.

    One more time:

    1 lbs = 2.2 X Kg, to get back: 1 lbs / 2.2 = 1 KG.

    So to get KG - DIVIDE (3500 / 2.2).

    This is elementary school math (or at least it was..).

    Still any doubt?

    1. Actually brother , instead of critisizing other people for there math , how about you check your own coversion rate!!
      1kg = 2.2 lbs
      not the other way around
      So to convert "3500cal/lbs" you
      Multiply by how many pounds in a Kg "2.205"

      And you end up with "7716 cal per kg "

      So much for Elimentary school math??!!!

    2. hahaha what a douchebag. Americans -.- think they know everything.

    3. This comment has been removed by the author.

    4. Sorry mate, you over complicated it and got it wrong. If 3500 is 1 pound and its 2.2 pounds per kilo the its 3500 * 2.2.

  11. hahaha....reading this is funny.... Btw . How do u know he's American ? Even Liberia even Africa has the same units... :P

  12. Leave the fight on calculations. Check on useful things that he wrote.

  13. The article wasn't about math, it was about losing wheight. So quit on proving you brains or 'math abilities' around here and go lose some wheight for a change.

  14. It has been more than a year and still this article is still full of math errors.

    Where do they grow all these dumb fucks who believe they are entitled to an opinion?

  15. omg! I just wanted to find out how many callories to a kg.... im so confused now after reading all this,, ill never no what to believe lol :)

  16. well written, many think that diet can make them slim, but thats wrong, this way the immune system as well as digestive system become weak, the thing is people should eat healthy and do exercise to be slim with being healthy.

  17. Never feel like you are alone in your weight loss journey. Our community is open, honest, caring, and full of support through the highs and lows of changing your lifestyle.

  18. 1gram of fat = 9 calories
    So 1kg = 1000 grams = 9000 calories

  19. Stop all this nonsence and do gym 5 days a week n loose 10 kg in 1 month.

  20. Can U pls tell What type of Diet and what type of exercise will reduce Body weight ( 6 - 8 kg ) in 20 days.

    Thanks in advance.
    If exercise, Pls give clear excersie list.....

  21. i use to be about 94 kg but after three months of hard work and burning about 1000 calories a day now i am about 75 kg

  22. Tnx fore the information
    "The only time I put on weight recently was with the kids," she says. Her trick for losing it? Real-life, simple tactics: "I've become the master of shortcuts! It's still about eating less and moving more, but there's a way to do it so you don't feel miserable." This way, the weight stays off. Here are her top tips. For more information about The Truth of bananas Calories

  23. You're all wrong, to burn 1 kilo it takes 3500, and idk about the pounds... If losing one kilo would take that much, then it would take people years to lose weight.... I consume 900 calories a day and I burn like 1500, nevertheless, i'm eating 300 less than I should so I think I might be burning 1800 a day :)) tip: drink loooooooooots of water guys, enjoy! :)

  24. Your math is Totally skrewed, dude! I'm really grateful for the 1 pound = 3500 calories, but the rest just hurt my neurons! Except the math error (huge) we really appreciate you taking time and consuming energy to write this article.
    And where did you get that 1800 kcal a human consumes a day? As far as i know it's 600-800 doing nothing and all above it depends on what you do/exercise..

  25. Loosing weight is actually tricky and difficult. for confirmed results, workout 6 times a week which will comprise of 4 days of weight training and 4 days of cardio. 2 days of cardio and weights will overlap. do not eat carbs or fats after 6 p.m. for at least 5 days, increase your protein diet. you can eat junk once a week. you'll lose atleast 800 grams per week

    1. This comment has been removed by the author.

  26. guys please chillax
    instead of appreciating the author's efforts urlike criticizing him...seriously!
    dats ridiculous:/
    does it matter so much how many calories does a kg have!
    do u people eat things seeing how many calories each food item contains?
    and when u will lose weight u will just go On a weighing machine and check how many kg's u have lost rather than calculating how many calories burnt!
    and if u lose like 5 kg and take 1 kg as the author says 8650 calories thn u can say to others u have lost 43250 cal which will obviously be more than if u would have taken 7700 or 7714 etc etc
    so instead of always trying to show other person down start aprreciating him and looking at the positive aspect!

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  28. This comment has been removed by the author.

  29. This comment has been removed by the author.

  30. I find it hilarious that people don't know the difference between "losing" and "loosing" ... My lord... How can people get an equation right if they can't even spell "lose"? Tsk.. lol

  31. This information is very helpful me. I have to say that for the last few of hours i have been hooked by the impressive articles on this website. Keep up the wonderful work.

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