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  1. #1
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    Default how many calories is 1kg?

    how many calories is 1kg??
    and how long would it take to get from 14% body fat to 9? with burning 500 calories a night?

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    Coming Up The Ranks Nightmare's Avatar
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    1kg = 2.2lbs

    3500 kCal = 1lb of fat

    3500 cKal * 0.2 = 700 cKal
    3500 cKal * 2 = 7000 cKal
    7000 cKal + 700 = 7700 cKal

    7700 cKal in 1 kg of fat.

    to get from 14% body fat to 9% body fat you need to post your weight. (kgs or lbs)
    - Nightmare

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    thanks for that. ok im 79 kg and 183 cm tall....yea so to lose 5 % body fat?

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by musclemass View Post
    how many calories is 1kg??
    and how long would it take to get from 14% body fat to 9? with burning 500 calories a night?
    The number of calories to lose 1 Kg = 7700 calories

    At your weight 77 Kg, you would need to lose; 6.8 lbs, so 4 - 7 weeks...
    Doug

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    Coming Up The Ranks Nightmare's Avatar
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    2.2lbs * 79kgs = 173.8lbs
    173.8lbs * 0.05% = 8.69lbs of fat
    3500 cKal * 8.69lbs of fat = 30415 cKal
    30415 cKal / 500 cKal = 60.83 days

    it should take about 60.83 days to lose 5% of body fat on your body if you burn 500 more cKal than you intake. IE if you eat 2000 cKal a day, you will need to burn 2500 cKal a day. in one week you will lose one pound of fat. so it should take about 8-9 weeks to get 9% body fat.

    I think I did the math wrong tho.
    - Nightmare

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    oh ok thats alrite. so by burning 500 cals a nite i can lose 5% body fat in a short period of time thats good. im taking protein powder i dnt think that will matter aiii? oh and anova thing creating helps you uild muscle doesnt it. coz i want to start taking it with protein soon. wb asap cheers

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    Coming Up The Ranks Anekdoten's Avatar
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    Currently using - Whey protein concentrate 80% pure, unflavoured 4.5kg tub, Multivitamins + Iron, Arginine ethyl ester HCL, food food food =)
    Currently 68kg 7% bodyfat.

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by musclemass View Post
    oh ok thats alrite. so by burning 500 cals a nite i can lose 5% body fat in a short period of time thats good. im taking protein powder i dnt think that will matter aiii? oh and anova thing creating helps you uild muscle doesnt it. coz i want to start taking it with protein soon. wb asap cheers
    If you create a calorie defecit of 500 calories per day from what your body requires then you will lose 1 lb per week, if you created a calorie deficit of 1000 calories per day you would lose 2 lb per week, this is the maximum that the body will allow without losing muscle tissue and water.....
    Doug

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    Coming Up The Ranks Iesto's Avatar
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    Quote Originally Posted by Doug View Post
    if you created a calorie deficit of 1000 calories per day you would lose 2 lb per week, this is the maximum that the body will allow without losing muscle tissue and water.....
    interesting, i never knew there was a real limit to how much the body could loose before turning to muscle and water...Learn something new every day!

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    I'm wondering how much body fat I would be able to lose in 8 weeks. I weigh about 210lbs and I'm at around 22% bodyfat.

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    210lbs * 0.22% = 46.2lbs
    46.2lbs * 3500cKal = 161700cKal
    3500cKal * 8 = 28000 cKal
    161700cKal - 28000 cKal = 133700 cKal
    133700 cKal / 3500 cKal = 38.2lbs
    46.2lbs - 38.2lbs = 8lbs

    you'll lose 8lbs of fat if you burn 500 more cKal a day than you intake, or 16lbs of fat if you burn 1000 more cKal a day than you intake. you should be around 202lbs if you burned 500 cKal more a day or 194lbs if you burn 1000 more cKal a day than you intake.
    - Nightmare

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by AjRMS8600 View Post
    I'm wondering how much body fat I would be able to lose in 8 weeks. I weigh about 210lbs and I'm at around 22% bodyfat.
    With a good diet and training, 16 lbs max (500 cal defecit in diet daily, +500 calories expended in cardio daily)
    Doug

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    Quote Originally Posted by Nightmare View Post
    2.2lbs * 79kgs = 173.8lbs
    173.8lbs * 0.05% = 8.69lbs of fat
    3500 cKal * 8.69lbs of fat = 30415 cKal
    30415 cKal / 500 cKal = 60.83 days

    it should take about 60.83 days to lose 5% of body fat on your body if you burn 500 more cKal than you intake. IE if you eat 2000 cKal a day, you will need to burn 2500 cKal a day. in one week you will lose one pound of fat. so it should take about 8-9 weeks to get 9% body fat.

    I think I did the math wrong tho.
    Ok, I am not sure if this is correct or not but I like this formula.

    I would be very grateful if someone could let me know if this is correct or not as I could so use this formula on myself and family.

    Thank you

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    EctoMorphic BolanRox's Avatar
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    if your diet and training are spot on you shoudl eb regardless of weight be shooting for between 1-2 pounds a week to keep any LBM loss to a miminum. son in a month you could probably loose between 8-16 pounds.


    i would recalculate your BMR after every 5 pounds lost.
    Fahrenheit Forum Rep
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    2012:The Recomp Begins - Steve Reeves Classic Full Body Workout & The Lean Gains / IF

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    Hi, I've just joined this forum and this topic caught my attention straight away.
    I would like to know how long would it take for me to get to a good body fat level. I am 20 yrs old, approximately 183 cm tall, weigh 89.5 kg and I think my body fat level is around 24%. I am not sure of it because I didn't do a decent body fat test,thats just the result I got in a scale that supposedly calculates the body fat and BMI,etc. I can feel my abs but there's a layer of fat covering them so I can't see them, my goal is to see those abs clearly and looking fit by getting to a good body fat level. I usually workout 5-6 times a week, I hit the treadmill for 30-40 minutes at 10 KM/H and then the bicycle for 30 minutes,and only after that I go hit the weights. I think that my diet is not good, I eat oatmeal in the morning, chicken and rice at lunch and then fruit and milk at night. Can anyone tell me if I'm doing anything wrong, about the workout and how long would it take for me to achieve my goals?
    Thank you

  16. #16
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by msantos90 View Post
    Hi, I've just joined this forum and this topic caught my attention straight away.
    I would like to know how long would it take for me to get to a good body fat level. I am 20 yrs old, approximately 183 cm tall, weigh 89.5 kg and I think my body fat level is around 24%. I am not sure of it because I didn't do a decent body fat test,thats just the result I got in a scale that supposedly calculates the body fat and BMI,etc. I can feel my abs but there's a layer of fat covering them so I can't see them, my goal is to see those abs clearly and looking fit by getting to a good body fat level. I usually workout 5-6 times a week, I hit the treadmill for 30-40 minutes at 10 KM/H and then the bicycle for 30 minutes,and only after that I go hit the weights. I think that my diet is not good, I eat oatmeal in the morning, chicken and rice at lunch and then fruit and milk at night. Can anyone tell me if I'm doing anything wrong, about the workout and how long would it take for me to achieve my goals?
    Thank you
    Hi, you not eating anywhere near enough, even for your body to survive itself. Use This calculator for working out how many calories you would need per day to maintain your current body weight. You need to get the diet sorted if you want results from your training
    Doug

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    Quote Originally Posted by Doug View Post
    Hi, you not eating anywhere near enough, even for your body to survive itself. Use This calculator for working out how many calories you would need per day to maintain your current body weight. You need to get the diet sorted if you want results from your training
    Thank you, it looks like I need 3,213 Calories Per Day. I am going to start having a good and healthy diet from today. But if I have 3,213 Calories Per Day how can I achieve my goals? What else do I need to change?

 

 

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