To lose 1 kg per week you need to reduce the consumption of about 1100 kcal of the diet daily, equivalent to about 2 plates with 5 tablespoons of rice + 2 tablespoons of beans 150 g of meat + salad. Reducing 1100 kcal per day for a week results in a total of 7700 kcal, which corresponds to the amount of calories stored in 1 kg of body fat.
However, reaching this level of calorie reduction in the diet is usually a major challenge, so it is also necessary to practice physical activity to increase calorie burning and speed up metabolism.
How many calories to consume per day
To know how many calories you need to consume per day to lose up to 1 kg per week, the first step is to calculate your basal energy expenditure, which is the amount of energy your body expends just to maintain vital functions such as lung function or the heart beat, for example.
Next, one must add the calorie expenditure made by the activities that are done to the logo of the day and by physical activity. The final value are the calories needed to keep the weight steady, without gaining or losing. Do your calculation by entering your data into the following calculator:
From the result of the calculator, you should reduce 1100 kcal, and the final result is the number of calories to be consumed per day to achieve the desired weight loss.
Number of calories spent on physical activity
To help in burning calories and reducing weight, a good strategy is to increase the practice of physical activity, which speeds up the metabolism and stimulates fat burning.
On average, a 60-kg person spends about 372 calories as he practices 1-hour bodybuilding while a 100-kg person spends about 600 kcal to do the same activity. This is because the higher the weight, the greater the body’s effort to perform the same activity and ensure oxygen and nutrients for all cells.
Enter your data into the following calculator and see how many calories you spend to perform various physical activities:
It is also important to remember that the greater the amount of muscles in the body, the greater the individual’s energy expenditure, since muscle mass consumes more calories than fat to stay in the body.
Because losing weight is getting harder
Weight loss is getting harder and harder because by losing weight, the body’s energy expenditure also decreases, as the effort to maintain a body of 80 kg is less than the effort to maintain a body of 100 kg, for example.
In addition, the metabolism also decreases with advancing age, so it is common to feel more difficult to lose weight as you get older. To overcome this difficulty, it is necessary to adjust the diet and increase the practice of physical activity, as this keeps the metabolism active and increases the amount of muscle mass in the body, aiding in weight loss and control.