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HomeFood & NutritionHow Many Calories Is 1 Kg? Unraveling the Caloric Mystery

How Many Calories Is 1 Kg? Unraveling the Caloric Mystery

Are you seeking ways to manage your weight, or planning to gain or lose weight effectively? If so, the first thing you need to understand is the amount of calories you consume and burn each day. The crucial question is, “how many calories is 1 kg?”. If you’re unsure of the answer and unclear on how to calculate the necessary calorie intake for weight loss, consider the following article from Grove Health Bondi. We will provide you with the most necessary and useful information.

How Many Calories Is 1 Kg? Unveil Weight Loss Secrets
How Many Calories Is 1 Kg? Unveil Weight Loss Secrets

1. How Many Calories Is 1 Kg?

To better understand the question, how many calories is 1 kg, we first need to distinguish between kg and calories – two completely different units of measurement. While kg is used to measure weight, calories are a unit of measurement for energy in food. However, they are closely related through the amount of excess fat in the body.

Nutrition experts have determined a conversion formula between these two units, making it easier for those on a diet to track their weight loss process. According to this formula, 1 kg (equivalent to 1000g) will contain 7700 calories. From this, we can deduce that 100g will contain 770 calories and 1g will contain 7.7 calories. Simultaneously, 1000 calories will be equivalent to 0.13 kg.

So, to answer the question “how many calories to lose 1 kg?”, based on the above conversion formula, if you want to lose 1 kg, you will need to burn 7700 calories.

Calories in 1 Kg
Calories in 1 Kg

2. Conversion Table From Calories To Kg

Here is a new way to express the conversion table from calories to kg, making it easy for you to understand and apply: When you want to know “how many calories is 1 kg?”, you can refer to the conversion table below:

Calories Kg Calories Kg
100 0.01296 1500 0.194397
200 0.02592 1600 0.207357
300 0.038879 1700 0.220316
400 0.051839 1800 0.233277
500 0.064799 1900 0.246236
600 0.077759 2000 0.259196
700 0.090718 3000 0.388793
800 0.103678 4000 0.518391
900 0.116638 5000 0.647989
1000 0.129598 6000 0.777587
1100 0.142558 7000 0.907185
1200 0.155518 8000 1.0368
1300 0.168477 9000 1.1664
1400 0.181437 10000 1.296


With this conversion table, you can easily switch between the two units of calories and kg. This is a useful tool that helps you track and control your daily calorie intake, thereby helping you manage your weight effectively. Remember, controlling your calorie intake is an important part of maintaining a healthy lifestyle.

3. Is It Safe To Lose 1 Kg In a Week?

You might be wondering, is it safe to lose 1 kg in a week? The answer depends on your body and lifestyle.

To lose 1 kg, you need to burn approximately 7700 calories. This means you need to expend an additional 1100 calories each day for a week to achieve this goal. However, such rapid weight loss is not always the best choice for your health.

Everyone has a different body, diet, and level of activity. Therefore, losing 1 kg per week may not be suitable for everyone. According to nutrition experts, losing between 0.5 – 1 kg per week is a safe and sustainable rate. If you try to lose weight faster, you may encounter health problems.

Moreover, you also need to remember that weight loss does not always occur regularly. Once you have reached your desired weight, you should focus on maintaining a stable weight rather than continuing to try to lose weight.

Is It Safe To Lose 1 Kg In a Week
Is It Safe To Lose 1 Kg In a Week

4. How To Effectively Lose Weight In A Week

Here are some suggestions for effective weight loss within a week

4.1 Incorporate Plenty of Fiber From Vegetables and Tubers

Understanding that 1 kg is equivalent to how many calories will help you easily determine the necessary amount of calories to burn and consume, thereby helping you build a suitable diet. When planning for weight loss, you should focus on adding fiber-rich and low-calorie foods like vegetables and roots to your diet. Fiber is not only good for the digestive system, preventing constipation, but also helps cleanse the body, eliminating harmful substances. Some fiber-rich foods that you should not overlook include broccoli, spinach, green cauliflower, kale, carrots, peas, asparagus, turnips, and cabbage.

Incorporate Plenty of Fiber From Vegetables and Tubers
Incorporate Plenty of Fiber From Vegetables and Tubers

4.2 Drink Plenty Of Water

Water plays an extremely important role in our bodies, making up more than two-thirds of our body weight and directly participating in metabolic processes. Therefore, if your goal is to lose weight, drinking enough water is indispensable. An appropriate amount of water to drink daily is about 2 liters.

Drink Plenty Of Water
Drink Plenty Of Water

4.3 Cut Down On Carbohydrates And Fats

To effectively lose weight, knowing how many calories is 1 kg is just part of the story. You also need to understand the foods that can cause weight gain so you can adjust your diet accordingly. Foods high in starch and fats are often the main “culprits” for weight gain. However, starch is an important energy source for the body, so you should not completely eliminate them from your diet. Instead, choose unrefined starches such as brown rice, whole grain bread, oats, etc. These foods not only provide energy for the body but also support the weight loss process effectively.

Cut Down On Carbohydrates And Fats
Cut Down On Carbohydrates And Fats

4.4 Limit Seasoning

Seasonings can enhance the flavor of food, making it more palatable and thus potentially leading to increased consumption. Moreover, some seasonings such as salt, sugar, bouillon cubes, MSG, sauces, etc., can increase the calorie content of a dish. Therefore, if you are pursuing a weight loss goal, try to limit the use of excessive seasonings or choose weight-loss-friendly seasonings such as pink salt, turmeric, black pepper, ginger, chili, etc. These not only add flavor but also support your weight loss journey effectively.

4.5 Consume Protein-rich Foods

Protein is a crucial factor in the weight loss process, so enhancing your intake of protein-rich foods is essential. Protein not only stimulates muscle growth, helping your body become firmer and more toned, but it also enhances your body’s energy expenditure. This has been proven through numerous scientific studies. Some protein-rich foods that are good for health and support the weight loss process include eggs, beef, chicken breast, duck meat, salmon, mackerel, tuna, soybeans, peanuts, walnuts, mushrooms, shrimp, and fresh cheese.

Consume Protein-rich Foods
Consume Protein-rich Foods

5. How To Exercise For Effective Weight Loss

Understanding the number of calories equivalent to 1 kg of body weight can help you build a suitable diet plan. However, focusing solely on dieting can make you feel tired, lack energy, and potentially lead to muscle loss. Therefore, for effective and healthy weight loss, you should combine a balanced diet with regular physical exercise. Exercise not only helps you burn calories, stimulate blood circulation, tone muscles, beautify the skin, but also improves overall health.

There are many exercises that help with weight loss that you can try such as walking, running, cycling, etc. If you want to improve your physique more comprehensively, participating in gym classes or yoga is also a good choice.

How To Exercise For Effective Weight Loss
How To Exercise For Effective Weight Loss

6. Conclusion

In conclusion, understanding the question,how many calories is 1 kg?” is a key factor in effectively and healthily adjusting your weight loss journey. With this knowledge, each person can build a personalized diet and exercise plan that suits their physique and weight loss goals. When applying the scientifically proven method of calorie management, you can not only achieve your ideal weight goal but also maintain it. Remember, every calorie is important, but knowing exactly how many calories need to be expended is the key to unlocking a healthy body.

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Glenn Salkeld
Glenn Salkeld
Professor Glenn Salkeld is a health economist with more than 30 years experience in public health research and a PhD in the economics of preventive health care. Glenn has a particular interest in screening and diagnostic test evaluation based on the implementation of multi-criteria decision analysis.

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