How Much Cardio Do You Need to Burn 1 Kg of Fat?

How Much Cardio do you need to burn one kilogram of fat? The answer depends on your personal goals. However, the key is to do both. While aerobic exercise burns calories during the session, weight training will burn calories during and afterward. This will help you burn fat even if you spend all day sitting on the couch. Almost seven thousand calories go into the production of one kg of fat.


To burn one kilogram of fat in one week, you must establish a calorie deficit. This deficit should be at least 1000 calories per day. Your body will use fat as a source of energy if you’re eating too many calories. In general, losing a kilogram of fat requires burning around 1000 calories a day. Unless you’re on a very low-calorie diet, you should be able to burn one kilogram in a week by engaging in high-intensity exercises.

A kilogram of fat has approximately 7,700 calories. Burning that much fat will take some time. This means that you must be in a calorie deficit for at least seven days. A typical adult intake ranges between 1,800 and 2,400 calories a day. However, weight training burns calories both during and after the workout. This way, you can even burn fat while sitting on the couch.

For a person to burn one kilogram of fat, it’s recommended that they perform at least two days of aerobic exercise a week. These two days should include cardio exercises and strength training. Ideally, a person should perform two to three different cardio workouts in a week. The number of cardio workouts should be varied, incorporating a minimum of two or three different methods. Cardio workouts can include walking, swimming, cycling, and even two different fitness classes. Strength training workouts should be a part of their weekly routine as they increase the rate at which calories are burned.

You should also understand that losing a kilogram of fat is difficult without exercise, especially since the process involves burning energy. For example, a pound of fat contains about 3,500 calories of energy. You must create an energy deficit to force your body to burn your body fat. A week without any exercise will lead to a calorie deficit of approximately seven thousand calories. Although this may be a fast and effective way to burn fat, it’s also unlikely to have many benefits.


To lose 1 kg of fat, you need to work out for about 7 hours a day for at least one week. A day of cardio burns approximately 7700 calories. A person who weighs 400 pounds burns about four thousand calories at rest. To burn that many calories in a day, a person must do at least three hours of intense cardio a day. That is more than ten hours of non-stop work out, which is impossible to achieve without the proper diet.

For beginners, you can do simple measurements on yourself to determine your ideal number. A pound of fat contains about 3,500 calories, so if you want to lose one kilogram of fat, you’ll need to cut down on your daily intake by around two to three thousand calories. Aim for smaller portion sizes, and drink at least 8 glasses of water per day. Ideally, you should drink at least one glass of water before snacking.

In general, losing one kilogram of fat a week is safe for most people, but losing more than that can be harmful. Experts recommend not to go below a 1,000-calorie deficit per day. In fact, it can be more difficult to lose that much than one kilogram. By following this simple formula, you can burn a kilogram of fat in a week. But you should exercise regularly. Even if you do not have the time to exercise every day, you can lose one kilogram of fat in seven days.

Cardio is great for weight loss and staying healthy, and it works great in combination with other forms of exercise. Just make sure you enjoy your activity so that you stick with it! You may need to experiment with various types of exercise to find the right one for you. However, it is worth the effort. You can lose weight quickly by starting a new fitness regimen. You may need to try a few different types of cardio to find what works best for you.

Daily calorie requirements

The amount of calories you need for a single kilogram of fat depends on your activity level and body weight. Sedentary people require approximately 12 to 15 calories per pound of body weight. Moderately active people require between 14 and 17 calories per pound. Women have lower caloric needs than men. Overall, adults require between 26.4 and 39.6 calories per kilogram. If you want to lose 1 kilogram of fat, you need approximately 7,700 calories each day.

A 500 calorie daily deficit is equivalent to 21,007 calories per week. The calories you need to burn a kilogram of fat equal 7,700 kcals. To achieve this goal, make sure to include plenty of fiber in your diet. Drink 8 glasses of water a day. And drink a glass of water before snacking to feel full. If you can’t get to the gym, watch Netflix while exercising.

Cardiovascular exercise

For beginners, it is important to warm up for at least five minutes before performing cardiovascular exercises. Walking at 15 to 20 minute intervals is an effective exercise for beginners as it is low impact on the knees and can be done without using a treadmill. If possible, walk outdoors – it is a great way to improve your mood. Also, avoid running or cycling in crowded areas. Cardiovascular exercise should be at least thirty minutes long.

The intensity of the cardiovascular exercise you perform determines the amount of fat you will burn. The lower the intensity, the higher the percentage of fat calories you will burn. Lower intensity exercises will burn more calories overall but not as much fat as high-intensity workouts. To reduce body fat, try focusing on total calories burned, not just calories consumed. If you are a beginner, consult your doctor first before beginning a workout program.

Strength training

To burn one kilogram of fat, you should perform at least three hours of moderate-to-vigorous exercise each week. You should combine cardiovascular and strength-training exercises, such as running, swimming, and cycling. You can also choose two or three different fitness classes to get a better overall workout and boost your calories burned. Cardio is essential for losing fat, but strength-training exercises help you build lean muscle, which will boost your metabolism.

One kilogram of fat contains seven thousand seven hundred calories, so you need to burn at least seven thousand seven hundred calories every day to lose one kilogram. While we’d all love to lose a kilogram of fat in one week, that’s just a target. But if you’re not sure exactly how much cardio you’ll need, here are some guidelines:

The amount of calories you burn during a workout depends on your body composition and age. Those with more muscle mass burn more calories during exercise than people with less. So, if you’re looking to burn one kilogram of fat in a week, do some cardio every day. Try moderate-intensity cardio, such as brisk walking or breathing heavy. For vigorous-intensity cardio, you can go for intense activities such as running.


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