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When it pertains to losing weight, we often talk around shedding calories, however it’s vital to have a fair expertise of what calorie are and also how the affects your fitness goals. Having some knowledge about your day-to-day calorie needs helps you be on monitor to shed weight. Here, we define how to calculate the exact number of calories to be melted for shedding one kilogram the weight.

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What space calories?Calories room a measure up of units of energy as per the global system that units. The variety of calories in a food is a measure of just how much power that food possesses. Your complete daily power expenditure (TDEE), the number of calories girlfriend burn every day theatre a crucial role in preserving your weight. 

Exercise, Diet & CaloriesExercise have the right to regulate power balance by influence the intake and expenditure of calories. The more intense the exercise, the an ext calories you will certainly burn. For instance, when researchers contrasted runners and also walkers within a duration of six years, they uncovered that calories shed through running resulted in 90 percent more weight loss than calories shed through go <2>. A study says that low-calorie diet (one that restricts your intake to 1,200 to 1,600 calories per day for men, and 1,000 to 1,200 calories per day because that women) space a for sure strategy for load loss <3>.


Calorie requirement For weight LossYour BMR (basal metabolic rate) is responsible because that burning 60 come 70 percent that the complete calories friend burn in a day. Calculating the is the an initial step to discover out the calorie for losing weight. Provided below are two formulas for calculating the BMR : 

Mifflin-St Jeor FormulaMifflin-St Jeor formula is believed to give the many accurate outcomes <4>. Below is exactly how to calculation your Basal Metabolic price using the Mifflin-St Jeor formula:

Formula because that estimating BMR in women:

(9.99 x bodyweight (in kilograms)) + (6.25 x height (in centimeters)) – (4.92 x age) – 161

Formula for estimating BMR in men:

(9.99 x bodyweight (in kilograms) + (6.25 x height (in centimeters)) – (4.92 x age) + 5


Harris-Benedict formula for estimating BMR in women:It is just one of the oldest and also most commonly used formulas for calculating BMR.

Formula because that estimating BMR in women:

BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)

Formula for estimating BMR in men:

BMR = 66 + (13.7 × weight in kg) + (5 × elevation in cm) – (6.8 × period in years)

After you estimate your BMR making use of the Harris-Benedict formula, the next step is to encompass the number of calories friend burn during daily activities based on your lifestyle: 

Sedentary: If you execute minimal or no exercise at all, multiply your BMR through 1.2.

Lightly active: If you exercise lightly for one or 3 days a week, multiply your BMR by 1.375.

Moderately active: If you practice moderately for three to five days a week, multiply your BMR through 1.55.

Very active: If you perform hard workouts virtually six to seven days a week, multiply her BMR by 1.725.

Extra active: If you engage in a an extremely hard practice for six to 7 days a week or have a physical job, multiply your BMR through 1.9.

The last number will certainly be the approximate calories you require daily for preserving your weight.

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According to a research <5>, a pound of fat is approximately 3,500 calories, because of this to shed 1 kg per week, you require to reduced 7,700 calorie from her diet each week or 1,100 each day. However, this number might vary relying on various factors such together gender, age, height, human body weight, metabolic health, etc. Having a much better understanding that calorie calculation can help you recognize the ideal activities, both exercise, and also non-exercise for meeting your fitness goals.


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