You need to burn approximately 7,700 calories to lose 1 kilogram of weight. This is based on the fact that 1 kilogram of fat contains about 7,700 calories. However, it's important to note that this is just a general estimate. The actual number of calories you need to burn to lose 1 kilogram can vary depending on several factors, including your age, sex, metabolism, and activity level.
To lose weight effectively and sustainably, it's recommended to aim for a calorie deficit of 500-750 calories per day. This means burning more calories than you consume through a combination of diet and exercise.
For example, you could reduce your daily calorie intake by 500 calories and increase your physical activity to burn an additional 250 calories, resulting in a total calorie deficit of 750 calories per day.
It's essential to consult with a healthcare professional or a registered dietitian to create a personalized weight loss plan that suits your individual needs and goals.
