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How many calories must you burn if you want to lose 10 kg of weight in 45 days?

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To lose weight, you need to create a calorie deficit, meaning you burn more calories than you consume. However, it's important to approach weight loss in a safe and sustainable manner. Here's how you can calculate the number of calories you need to burn to lose 10 kg of weight in 45 days:

  1. Determine Your Basal Metabolic Rate (BMR):

    • Your BMR is the number of calories your body needs to maintain basic physiological functions while at rest.
    • Use an online BMR calculator or consult a healthcare professional to determine your BMR based on factors such as age, gender, weight, and height.

  2. Calculate Total Daily Energy Expenditure (TDEE):

    • TDEE represents the total number of calories your body burns in a day, including physical activity.
    • Multiply your BMR by an activity factor to estimate your TDEE. Activity factors range from sedentary (1.2) to highly active (1.9), depending on your level of physical activity.

  3. Determine Calorie Deficit:

    • To lose weight, you need to create a calorie deficit by consuming fewer calories than your TDEE.
    • Calculate your daily calorie deficit by subtracting 500 to 1000 calories from your TDEE. This creates a deficit of 3500 to 7000 calories per week, resulting in 0.5 to 1 kg of weight loss per week.

  4. Calculate Total Calorie Deficit for 45 Days:

    • Multiply your daily calorie deficit by the number of days (45) to determine your total calorie deficit for the entire period.

  5. Estimate Weight Loss:

    • On average, losing 1 kg of body weight requires a calorie deficit of approximately 7700 calories.
    • Calculate the total number of calories needed to lose 10 kg of weight by multiplying 10 kg by 7700 calories/kg.

  6. Determine Required Calorie Burn:

    • Divide the total number of calories needed to lose 10 kg by the number of days (45) to find the daily calorie burn required to achieve your weight loss goal.

Remember, it's generally recommended to aim for a gradual and sustainable weight loss of 0.5 to 1 kg per week to minimize the risk of health complications. Additionally, consult a healthcare professional before making significant changes to your diet or exercise routine.

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