Aug 31, 2025
Calculate the calorie burn required to lose 1kg. Our guide provides a proven formula for successful weight loss.
How Many Calories Should You Burn to Lose 1kg? Weight loss is simple: 1 kilogram of fat is 7,700 calories. To lose 1kg, you need to burn this amount. But, the journey is not always easy. Experts say losing 1kg a week is safe. You need a daily calorie deficit of 1,100 calories. But, cutting calories too much can harm your health. Even intense exercise, like running for 15 hours, is not enough on its own. Mixing diet and exercise is key. For example, eating 1,000 calories less and burning 1,000 calories through exercise is a good balance. But, your metabolism and lifestyle also play a big role in your results. lories, ,