How Many Calories To Lose A Pound The body has to use more energy than it takes in in order to lose weight. The well-known calorie shortage is this.
But how many calories must be expended to lose 1 kilogram in a week? And how do you determine, based on your metabolism, your desired calorie deficit? We clarify…
How many calories must you expend each day in order to lose one pound each week?
One can burn calories through physical activity or by eating less calories each day as advised by hypocaloric diets in order to achieve a caloric deficit. To blend the two is perfect.
Therefore, you would need to burn 1000 calories per day or 7700 calories altogether over the course of seven days in order to lose one pound of body fat in a week.
However, if you want to reduce weight permanently and prevent the infamous “yo-yo” effect, this amount is far too high.
It’s advisable to take it slow and strive for balance to avoid the frustration, health hazards, and rapid weight gain that come with dieting.
The perfect? Burn half as many calories per day, 500. You will be able to drop a kilo in two weeks in this way.
Exercise also aids in calorie burning, along with eating a good, balanced diet. We advise you to select cardiovascular exercises like running, weightlifting, or swimming.
Determine the calorie deficit that will best suit your metabolism.
As you can see, maintaining a calorie deficit while avoiding setting extreme goals is necessary if you want to lose weight and keep it off.
You should estimate the calorie deficit you need to attain for this based on your metabolism.
Start by calculating your basal metabolic rate to determine the ideal calorie shortfall. To achieve this, divide your weight in kilograms by 20 for an adult woman or 25 for an adult man, depending on gender.
Simply multiply the result of your metabolism by 1.55 if you are sedentary (you don’t move at all), by 1.85 if you move very little during the day (you walk a little, but not much), by 2.2 if you are active (you engage in between 1 and 2 hours of sustained physical activity each day), or by 2.4 if you are extremely active (you engage in more than 2 hours of sustained physical activity each day) to account for your level of physical activity.
The estimated daily caloric expenditure of your metabolism will subsequently be given to you.
Burning 500 fewer calories each week than the result for at least 5 weeks is all that is necessary to lose a kg in a week.
Note: It is best to have a nutritionist by your side if you want to lose weight in a healthy and sustainable manner without endangering your health.
[…] food or begin a short-term, extreme diet… And you are 100% correct! But how do you expend enough calories to lose that dreadful pound in just a week? How much food should you eat each day to maintain your health […]