How to Lose Weight based on Your Body Weight?

Weight loss is a complex and personal journey. Each individual’s body is unique, and what works for one person may not work for another. However, there are certain principles and strategies that can be universally applied to achieve sustainable weight loss. Here we will discuss the formula to lose 1 kg of weight based on your body weight, as well as provide insights into the broader concepts of weight loss.

The foundation of weight loss is the concept of a calorie deficit. This means that you need to consume fewer calories than your body burns in order to lose weight. The basic formula is simple: if you create a calorie deficit of 3,500 calories, you will lose 1 pound (or 0.45 kg) of body weight. By understanding this principle, we can then calculate the specific calorie deficit required to lose 1 kg of weight.

In this blog, here is a formula of weight loss to help you calculate lose per kg of weight based on your body weight.

The concept of calorie deficit

To understand the calorie deficit, let’s first look at the concept of calorie maintenance. Your calorie maintenance level is the number of calories your body needs to maintain its current weight. This level varies based on factors such as your age, gender, activity level and metabolism.

How to calculate your daily calorie needs?

To calculate your daily calorie needs, use the following formula:

1. Basal Metabolic Rate (BMR): BMR is the number of calories your body burns at rest to maintain basic bodily functions. You can calculate your BMR using the Harris-Benedict equation:

For men: BMR = 66.5 + (13.75 × weight in kg) + (5.00 × height in cm) – (6.75 × age in years)

For women: BMR = 655.10 + (9.56 × weight in kg) + (1.85 × height in cm) – (4.68 × age in years)

Once you have your BMR, you can then factor in your activity level to determine your total daily energy expenditure (TDEE), which is the number of calories you burn in a day.

2. Total Daily Energy Expenditure (TDEE): This is the total number of calories your body burns in a day, including your BMR and the calories burned through physical activity. To calculate your TDEE, you can use the following formula:

TDEE = BMR × Activity Level

Activity Level: Here’s a general guideline:

1. Sedentary (little or no exercise): Multiply BMR by 1.2
2. Lightly active (light exercise 1-3 days per week): Multiply BMR by 1.375
3. Moderately active (moderate exercise 3-5 days per week): Multiply BMR by 1.55
4. Very active (heavy exercise 6-7 days per week): Multiply BMR by 1.725
5. Extremely active (very heavy exercise, physical job or training): Multiply BMR by 1.9

The result of this calculation is your estimated daily calorie needs, which you can use as a starting point for your weight loss journey.

The 1 Kg weight loss formula

Now, let’s use the formula to lose 1 kg of weight based on your body weight:

1 kg (2.2 lbs) of body fat contains approximately 7,700 calories.

To lose 1 kg of weight, you need to create a 7,700 calorie deficit over time.

Therefore, 1 kg of weight loss = 7,700 calorie deficit.

This means that to lose 1 kg of weight, you need to create a 7,700 calorie deficit through a combination of reduced calorie intake and increased physical activity.

Calorie Deficit = (1 kg × 7,700 calories) / Number of Days

For example, if your TDEE is 2,000 calories per day and you want to lose 1 kg in 4 weeks (28 days), the calculation would be:

Calorie Deficit = (1 kg × 7,700 calories) / 28 days = 275 calories per day

Therefore, if you want to lose 1 kg in 4 weeks then you would need to create a calorie deficit of 275 calories per day. You can achieve this by either reducing your calorie intake, increasing your physical activity or a combination of both.

If you want to lose 1 kg in approximately 2 weeks and your daily calorie maintenance level is 2,000 calories, you would need to create a 500 calorie deficit per day (2,000 – 500 = 1,500 calories) to lose 1 kg in approximately 2 weeks (7,700 calorie deficit / 500 calories per day = 15.4 days).

It’s important to note that this formula is a general guideline, and individual results may vary due to factors such as metabolism, genetics and overall health.

Conclusion: Achieving sustainable weight loss

The person could start by reducing their daily calorie intake by 500 calories. This can be achieved by cutting out sugary drinks and snacks, opting for healthier options instead. Additionally, they could aim to burn an extra 500 calories through physical activity, such as going for a 30-minute jog or attending a workout class.

By consistently following this plan over the course of 4 weeks, the person can create a calorie deficit of approximately 3500 calories, which is equivalent to losing 1 kg of body weight.

Remember, weight loss is a journey, and it’s essential to be patient, consistent, and kind to yourself throughout the process. Celebrate small victories, and don’t be discouraged. With the right mindset and a well-rounded approach, you can reach your desired weight and maintain a healthy lifestyle.

You can also follow the calorie deficit meal plan that can also help you to lose weight besides lowering cholesterol.