Silberloetstaebe 1kg how many grams

How many calories do you have to burn to lose 1kg of fat?

How many calories are in a pound of fat? The short answer is:

If you want to burn 1 kilo of body fat, that's about 7700 calories (kcal). So if you eat 500 fewer calories a day than you burn, you theoretically lose 1 kg of fat in 2 two weeks.

This rule can only be applied in the short term, because in the long term the body will burn fewer calories (source). You will also lose some muscle mass, which means that you also burn fewer calories (source).

When one speaks of calories, by the way, mostly kilocalories (abbreviated kcal) are meant. In short, 1 kg of body fat corresponds to about 7700 kcal.

1 kilo of body fat = ± 7700 kcal

The number of calories can be found on every package in the supermarket. And the amount of joule, which is the official unit for energy, is always specified. The conversion is: 1 calorie = 4184 joules.

warning: If you want to lose weight, calories are only one side of the coin. If you want to find out what is even more important, read the entire article.

Wait a minute, not so fast, 1 kilo of fat was 9000 kcal ???

Yes, that's right, 1 kg of fat is 9,000 kcal, because 1 gram of fat contains around 9 kcal. But there is one big BUT.

Body fat is not pure fat. The fat cells that make up body fat also contain various fluids and proteins.

That is why the amount of calories (kcal) in 1 kilo of body fat is less than that of 1 kilo of pure fat (source).

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And for the calorie nerds among us ...

Studies have shown that 72% to 87% of our body fat is pure fat. The rest are liquids and proteins.

Why do these percentages vary so much? The reason for this is that the studies looked at different parts of the body for their fat measurements.

The fat of some parts of the body has a higher fat content than that of other parts of the body.

The studies have shown that 1 kg of body fat can fluctuate between 7568 and 8264 kcal, therefore 1 kg of body fat is included about 7700 kcal indicated.

So the full answer to the question 'How many calories is in a kilo' is:

1 kilo of body fat = ± 7700 kcal

1 kilo of pure fat = ± 9000 kcal

1 kcal = 4184 joules

Summary

How Many Calories is in a Kilo of Fat?

One kilo of fat in your body is roughly equivalent to 7700 calories (kcal). It should be mentioned, however, that one kilo of body fat is not pure fat (it also contains liquids and proteins). That is why the amount of calories (kcal) in 1 kilo of pure fat is more than that of 1 kilo of body fat, namely 9,000 calories (kcal).

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frequently asked Questions

How many kcal is 1 kg of body weight?

It is difficult to say what 1 kg body weight is, because it depends on the composition of the kilogram in question. One kilo of body fat corresponds to about 7700 (kcal), but 1 kg of body fat is not pure fat (it also contains liquids and proteins), one kilo of pure fat corresponds to 9000 kcal.

Convert calories to kilos?

If you assume that one kilo of body fat is involved, 1 kg corresponds to about 7700 calories (kcal). To convert kilos into calories, you can simply use the following formula: Number of kilos * 7700 = number of calories. The opposite is used to calculate: number of calories / 7700 = number of kilos.

How many calories do you have to lose for 1 kilo?

Since 1 kilo corresponds to around 7700 calories (kcal), you would theoretically have to provide a calorie deficit of 7700 calories in order to lose 1 kilo. For example, if you eat 500 fewer calories a day than you burn, you theoretically lose 1 kilo in two weeks.

How many calories to gain 1 kilo?

It is not entirely clear here what the kilo you want to gain should consist of. One kilo of body fat is around 7700 calories (kcal), while one kilo of muscle mass is a little less. If you eat 500 fewer calories a day than you burn, you theoretically lose ± 1 kilo of fat in two weeks.

How many kcal is 1 gram of fat?

The question here is whether you mean 1 gram of body fat or 1 gram of pure fat. 1 gram of body fat is roughly equivalent to 7.7 calories (kcal). However, body fat is not pure fat (it contains various liquids and proteins). 1 gram of pure fat corresponds to more calories, namely 9 kcal.

How long does it take to exercise to burn 1 kilogram of fat?

That depends a lot on the sport you play. The fastest and most effective way to burn calories with exercise is through high-intensity interval training. Since 1 kilo of body fat corresponds to around 7700 calories (kcal), you theoretically have to create this calorie deficit.

Do you have to eat fewer calories than you burn to lose weight?

The fitness world - just like science - keeps the focus on calories. In her opinion, eating fewer calories than you burn is the holy grail of weight loss.

In science this is called the energy balance. The theory says:

  • Negative energy balance (calorie deficit): You burn more calories than you eat, so you lose weight.
  • Positive energy balance (excess calories): You eat more calories than you burn, so you gain weight.

Here, however, some important factors are disregarded. These are:

  • Reason # 1: Calories can mislead you and your health.
  • Reason # 2: One calorie is not like another (eh, please ?!).
  • Reason # 3: Low-calorie products can also make you fat.
  • Reason # 4: The amount of calories doesn't tell you how they will be absorbed.
  • Reason # 5: Lean people don't count calories.

Read the explanation of the 5 reasons why counting calories is just the biggest nonsense here.

There are also health gurus who claim that calories are not important anyway. But even that makes it a little too easy for yourself.

Both extreme views are not logical, the truth is somewhere in between.

Because there are studies that clearly show that you gain weight (source) and BMI (source) if you eat too many calories,

The BMI even increases quite linearly with the calories, as the following values ​​show:

Change in BMI with increasing calorie intake

  • Calories: 2250 BMI: 25
  • Calories: 2450 BMI: 26
  • Calories: 2600 BMI: 27
  • Calories: 2850 BMI: 28

How many calories does fat, protein and carbohydrates contain?

If you look at the three macronutrients fat, protein and carbohydrates, they all contain different amounts of calories per gram.

Here are the amounts of calories per macronutrient:

  • Protein: ± 4 kcal per 1 gram
  • Carbohydrates: ± 4 kcal per 1 gram
  • Fat: ± 9 kcal per 1 gram

If you look at these numbers, some people will immediately think: Aha, so if I want to lose weight, I have to eat as little fat as possible. But that's far from true!

In fact, I recommend that people eat more fat, on the contrary. By that I mean healthy fats that contain a lot of omega-3 fatty acids. These have the following advantages:

  • Lower the cortisol level, or in other words, the stress (source)
  • Stimulate fat burning, which lowers the fat percentage (source)
  • Suppress the feeling of hunger (source)

After you've learned all of this, you might be wondering how many calories you actually need in a day ...

How many calories do you need a day?

This depends on a number of factors, such as height, weight, age, gender and how much exercise you have during the day.

To determine how many calories you need a day, you can calculate your BMR. This is based on a formula with which you can calculate your daily calories.

If you then subtract 500 calories (kcal) from this value, you should theoretically lose 1 kilo of fat in 2 weeks. But as already mentioned, this effect will only occur for a short time and the amount of calories does not say everything.

Do you have another question about calories?

I hope I could answer how many calories are 1 kilo of fat. If you have any other questions about calories, feel free to ask them below. Maybe I'll add the answer in this article.

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