How many calories can be burned to lose one kilogram

Burning 7700 calories can reduce one kilogram of body weight. Weight changes are directly related to calorie expenditure, and negative energy balance needs to be achieved through a combination of dietary control and exercise.

For every 7700 kcal calorie surplus accumulated in the human body, one kilogram of adipose tissue is added. Conversely, when an equivalent calorie deficit is formed, the corresponding weight is reduced. This value is derived from the average energy density of adipose tissue, and actual weight loss may be accompanied by changes in water and muscle mass. Heat consumption can be achieved through a combination of basal metabolism, daily activities, and exercise. It is recommended to create a daily calorie deficit of 500-1000 calories to achieve a safe weight loss rate of 0.5-1 kilograms per week. High intensity interval training can consume 400-600 calories per hour, while jogging consumes about 300-400 calories per hour. The calorie expenditure of whole-body exercises such as swimming is positively correlated with exercise intensity. In terms of diet, reducing the intake of refined carbohydrates and high-fat foods can effectively reduce calorie intake, while increasing high-quality protein and dietary fiber can prolong satiety. The weight loss process requires maintaining a balanced diet and avoiding extreme dieting that can lead to a decrease in basal metabolism. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, combined with 2-3 sessions of resistance training to maintain muscle mass. Regular monitoring of body fat percentage can better reflect the true weight loss effect than simply focusing on body weight. During the plateau period, exercise patterns and dietary structure can be adjusted. If discomfort symptoms such as dizziness and fatigue occur, seek medical evaluation in a timely manner.