Do you know how many calories your body needs to burn to lose 1kg of fat? The answer is: 7700 kcal to lose 1 kg of fat!
Every single day I get questions about losing weight, how to do it, what to eat, how to eat, how to exercises and so on.
The only way you will lose weight is to know your calculations.

1 kg of fat = 7700 kcal
1 lbs of fat = 3500 kcal
1 kg = 2.2 lbs

So how do we start? Where do we start? What do we need to do to start losing weight in a healthy way?

The answer is not that complicated but you will need a good strategic plan. Without a plan and goals you will fail every single time you try.

First of all you will need to calculate your BMR, which is your resting metabolic rate (Basal metabolic rate). Meaning you will have to know how many calories your body needs in 24 hours while resting in bed and not doing anything. Second step is to calculate your TDEE, which stands for Total Daily Energy Expenditure. TDEE means how many calories your body needs with all the movements (with sport activity) you do through out the day.

I will give you my numbers here for an example.
Age: 38
Weight: 51 kg
Height: 160 cm
Activity level: 5-6x per week
My body’s calories needs (BMR): 1159 kcal
My body calories’s with activity level (TDEE): 2000 kcal

My BMI is 1159 kcal per day, if i would only rest and not do anything. This also means your body needs those calories to sustain and operate with all the functions in your body without restrictions.
And because my activity level is high, i will need 2000 kcal per day to sustain or maintain my body weight and composition as it is.

But lets say i want to lose some weight. Maybe just 1 or 2 kg. How do i do this?

As i wrote in the beginning to lose 1 kg of fat you will need to cut on 7700 kcal. But how do we cut this amount of calories in a healthy and sustainable way?
One way is to cut about 250 kcal every day (either from your food or you increase the exercises).
So now i am eating 1750 kcal per day and i can expect to lose 1 kg of fat in 4 weeks, which is a healthy way and sustainable way of losing weight.
7700:250 = 30 days

If i want to lose 1 kg of fat in 2 weeks, i will need to cut or burn 500 kcal per day.
7700:500 =15 days (2 weeks)

You can also calculate it in different approach.

If you want to lose 1kg in one week, then you can divide calories by days of the week: 7700:7=1100 kcal

Losing 0.5 to 1 kg per week is perfectly normal and healthy way of losing weight. I would not recommend you lose more than 1kg. But this also depends how heavy you are in the beginning.

For some of you this might look to slow but the trick is you need to give your body time to adjust to losing weight in a healthy and slow ways. Your body is one unit and slow changes will last.
The best way to lose weight is by lifting weights and gaining muscles in combination with cardio exercises and healthy eating approach. You will also have to gain some muscles to burn off fat. Muscles are your fat burning machines and this is one of the best options out there. Not just a diet or food restrictions.
Also for overweight people cutting 500 kcal per day will be much easier than for fit people.
Everybody is different but you have to know how and where to start.

The best measurements you can take to check your weight loss are:

* Before and after photos (mirror is your best friends here)
* Fitting of the clothes (they will be loose on you)
* How do you feel?
* Taking the measurements of your body part
* Scale (Every week, 1x per week only) Scale can be a scary place for a lot of people and they can become to obsessed with the numbers on the scale.

Also you have to know muscles are way denser than a fat and thus heavier. While you are working on building muscle and losing fat at the same time, your number on the scale might not change (even increase) but you will 100% look better, fitter and healthier.

For calculating your numbers (BMR and TDEE) you can use this link:

BMR and TDEE calculator 

For calculation of your daily macros and calories, you can use this link:


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