我应该燃烧多少卡路里才能减掉1公斤？_风闻

【来源龙腾网】

评论原创翻译：

Arshdeep Chhetri, Fitness trainer

1kg has around 7700 calories that means if you want to lose 1kg you will have to burn 7700 calories by hook or by crook.

There is some good news though. If you are excessively overweight like well over 200kg then losing 1 kg per day would be very easy for you. For example at 200kg your daily calorie requirement would be around 5000 calories. If you manage to consume only 1000 calories then you can easily lose 1kg per day for the first few days. But mind it, it would probably be water weight.

Since weight loss isn’t linear i.e. if you lost 1kg in a single day you cannot predict that you will lose 30kg in 30 days. Somedays you may lose 1.5kg and other days you may barely even lose 0.5kg. It happens because the human body quickly adapts to the regime.

So, the conclusion is yes, by reducing your calorie intake by around 90% you can lose upto 1kg per day for a short interval of time ( 3–4 days or maybe a week max ) But long term the weight loss would be non linear.

Bonus : Since this is an ultra quick weight loss strategy, make sure that you are not suffering from any kind of health issues.

1公斤的脂肪热量约为7700卡路里，这意味着如果你想减掉1公斤，你必须想尽一切办法燃烧掉7700卡路里。

不过有一些好消息。如果你超重，比如超过200公斤，那么每天减掉1公斤对你来说是非常容易的。例如，体重在200公斤时，你每天的卡路里需求量大约为5000卡路里。

如果你设法仅消耗 1000 卡路里的热量，那么在最初的几天里，你可以很容易地每天减掉1公斤。但请注意，这可能是水的重量。

因为减肥不是线性的，即如果你在一天内减掉1公斤，你无法预测你将在30天内减掉30公斤。有时你可能会减掉1.5公斤，而有时你甚至可能只减掉0.5公斤。 发生这种情况是因为人体迅速适应了这种机制。

因此，结论是肯定的，通过减少大约90%的卡路里摄入，你可以在短时间内（3-4天或最多一周）每天减掉1公斤，但长期而言，体重减轻将是非线性的。

此外：由于这是一种超快速减肥策略，请确保没有任何健康问题。

Rachit Raman, Executive at Bharat Petroleum Corporation Limited (2018-present)

That not only depends on your Body weight But It depends on Several factors.

Your Age.

Your Height.

Your Weight.

How much physical activity you do daily.

&Your Body Fat Percentage.

Using these You will be able to find Your TEE and BMR.

I have added mine for reference. You will get this BMR calculator anywhere on Google.

Let me tell you BMR stands for Basal Metabolic Rate And TEE stands for Total Energy Expenditure.

You must be wondering what is the significance of TEE?

这不仅取决于你的体重，还取决于几个因素。

你的年龄。

你的身高。

你的体重。

你每天做多少运动。

和你的体脂率。

使用这些你将能够找到你的TEE和BMR。

我已经把我的加进去供参考。你可以在谷歌的任何地方找到这个BMR计算器。

BMR代表基础代谢率，TEE代表总能量消耗。

你一定想知道TEE的意义是什么?

According to one’s Body Fat Percentage, Weight, Height, Age and the amount of physical activity you do daily There is a specific amount of energy required by your body to perform those activities (includes your day to day activities also)

Now, Once you get your TEE score and you want to loose your Body weight more precisely Body Fat because Loosing weight also includes Loosing muscles so you Should preserve your muscles and loose Fat.

How to loose Fat and How to preserve muscles is completely different theory and will write in other answer. It all depends on 80:20 ration of Diet and Excercise.

Coming to your question.

When you Have your TEE score and if you need to loose weight you have to intake less energy than it’s requires by your body.

根据一个人的体脂百分比、体重、身高、年龄和每天的运动量，你的身体需要一定量的能量来进行这些活动（也包括你的日常活动）

现在，一旦你得到你的TEE值，你想更准确地减肥，因为减肥还包括减轻肌肉，所以你应该保留你的肌肉而减轻脂肪。

如何减肥和如何保留肌肉是完全不同的理论，将会写在其他答案中。这完全取决于80:20的饮食和锻炼比例。

来回答你的问题。

当你获得你的TEE值，如果你需要减肥，你必须摄入比身体所需更少的能量。

So there are two ways.

1. Take less calories (Diet)

2. Burn calories ( Strength Training)

Or a mix of two. Overall the aim should be Calorie deficiency.

The amount of Calorie deficiency you will keep in your body the amount you weight loose You will notice.

Now Finally coming to calculation part.

1 kg fat equals to approx 9000 calories.

So in order to loose 1kg weight(fat)

You have to loose 9,000 calories.

On an average maximum you can keep 800–900 calories deficiency in a day( depends on your TEE)

So approx 10 days will be needed to loose 1 kg weight.

That too if you are consistent with your diet and exercise.

Remember whatever You eat even a spinch of Masala contains calories. So You have to keep control on your calories intake and Calories burnt to Remain in calories deficient.

I hope I have made You clear How these things work.

Feel free to message me if any doubt.

If You like keep upvoting. Your appreciation really matters.

Thanks for reading !!

所以有两种方法。

1、减少热量摄入（饮食）

2、燃烧卡路里（力量训练）

或者两者的混合。总的来说，目标应该是热量不足。

你将在体内保持的卡路里缺乏量，你会注意到你体重的减轻量。

现在终于到了计算部分。

1公斤脂肪约等于9000卡路里。

所以为了减轻1公斤体重（脂肪）

你必须减少9000卡路里的热量。

平均每天最多可以保持800-900卡路里的热量不足（取决于你的TEE）

因此，大约需要10天来减轻1公斤的重量。

如果你坚持你的饮食和锻炼，那也是如此。

记住你吃的任何东西，即使是一小杯马沙拉也含有卡路里。所以你必须控制你的卡路里摄入量和燃烧的卡路里，以保持热量不足。

我希望我已经让你明白这些东西是如何工作的。

如果有任何疑问，请随时给我留言。

如果你喜欢继续投票。你的赞赏真的很重要。

感谢阅读!

M. Qevani, lives in Great Britain (2011-present)

Lets say you really mean it to lose 1 kg in weight in a day ,since 1kg roughly equals 2 pounds and to lose a pound of fat you will need to create 3500 calorie deficiency ,so to lose your 1kg or 2 pound of fat you will need to create over 7000 calorie deficiency in a single day.

It is entirely possible to do that , one long distance swimmer lost 7 kg in a day when he swam the English Channel(the water between England and France) roughly around 28 km.

The question is are you 1/7 as tough as he was to lose 1kg a day.

假设你真的想在一天内减掉1公斤体重，因为1公斤大约等于2磅，为了减掉一磅的脂肪，你需要产生3500卡路里不足, 所以失去你的1公斤或2磅的脂肪, 一天内你需要产生超过7000卡路里不足。

这是完全有可能做到的，当一个长距离游泳者游过约28公里长的英吉利海峡(英国和法国之间的水域)时，他在一天内减掉了7公斤。

问题是你是否有他的七分之一，每天减一公斤。

Tipi Koivisto, CEO at TIP Solutions (2013-present)

The answer is for “weight loss” as losing fat tissue, which people usually mean - not water or muscle.

It depends on your caloric intake and how much you consume. The short and simple answer is that one needs to have a caloric deficit of about 7000kcal/per kilo fat (3500kcal/1lb). See: What is the Required Energy Deficit per unit Weight Loss?

Simple daily energy consumption formula is: Resting metabolic rate (1800–2200kcal) + What you eat - Exercise.

So if you don’t eat or move (use muscles), you will lose about 300g of fat per day. Additionally to increase the energy consumption another 5000kcal daily takes effort.

There are people who does not agree fully to this caloric consumption theory (calories in minus calories out), but it’s the best we have at the moment and won’t be changing soon.

Because your body regulates your energy consumption and therefore weight, it’s said that you won’t lose fat tissue so fast, if you suddenly go for a strict diet, because the body slows down metabolism. Therefore it’s recommended to lose weight more slowly.

Losing 1kg of fat tissue daily is extreme, but doable.

答案是“减肥”，即减掉脂肪组织，人们通常指的是脂肪组织，而不是水或肌肉。

这取决于你的卡路里摄入量和消耗量。简单明了的答案是，每公斤脂肪(3500千卡/1磅)需要约7000千卡的热量不足。请参阅: 每单位减重所需的能量不足是多少?

简单的日常能量消耗公式是: 静息代谢率(1800 - 2200千卡)+你吃什么-运动。

所以如果你不吃东西或不运动(使用肌肉)，你每天会减掉大约300克脂肪。另外，每天再增加5000千卡的能耗也需要努力。

有些人并不完全同意这一热量消耗理论(摄入的热量减去消耗的热量)，但这是我们目前最好的，不会很快改变。

因为你的身体调节着你的能量消耗，从而控制着你的体重，据说如果你突然开始严格的饮食，你不会那么快地失去脂肪组织，因为身体会减慢新陈代谢。所以建议减肥慢一点。

每天减掉1公斤的脂肪组织是极端的，但却是可行的。