正文翻譯
How many calories should I burn to lose 1kg?
我應(yīng)該燃燒多少卡路里才能減掉1公斤？
評(píng)論翻譯
Arshdeep Chhetri, Fitness trainer
1kg has around 7700 Calories that means if you want to lose 1kg you will have to burn 7700 calories by hook or by crook.
There is some good news though. If you are excessively overweight like well over 200kg then losing 1 kg per day would be very easy for you. For example at 200kg your daily calorie requirement would be around 5000 calories. If you manage to consume only 1000 calories then you can easily lose 1kg per day for the first few days. But mind it, it would probably be water weight.
Since weight loss isn't linear i.e. if you lost 1kg in a single day you cannot predict that you will lose 30kg in 30 days. Somedays you may lose 1.5kg and other days you may barely even lose 0.5kg. It happens because the human body quickly adapts to the regime.
So, the conclusion is yes, by reducing your calorie intake by around 90% you can lose upto 1kg per day for a short interval of time ( 3–4 days or maybe a week max ) But long term the weight loss would be non linear.
Bonus : Since this is an ultra quick weight loss strategy, make sure that you are not suffering from any kind of health issues.
1公斤的脂肪熱量約為7700卡路里，這意味著如果你想減掉1公斤，你必須想盡一切辦法燃燒掉7700卡路里。
不過(guò)有一些好消息。如果你超重，比如超過(guò)200公斤，那么每天減掉1公斤對(duì)你來(lái)說(shuō)是非常容易的。例如，體重在200公斤時(shí)，你每天的卡路里需求量大約為5000卡路里。
如果你設(shè)法僅消耗 1000 卡路里的熱量，那么在最初的幾天里，你可以很容易地每天減掉1公斤。但請(qǐng)注意，這可能是水的重量。
因?yàn)闇p肥不是線(xiàn)性的，即如果你在一天內(nèi)減掉1公斤，你無(wú)法預(yù)測(cè)你將在30天內(nèi)減掉30公斤。有時(shí)你可能會(huì)減掉1.5公斤，而有時(shí)你甚至可能只減掉0.5公斤。 發(fā)生這種情況是因?yàn)槿梭w迅速適應(yīng)了這種機(jī)制。
因此，結(jié)論是肯定的，通過(guò)減少大約90%的卡路里攝入，你可以在短時(shí)間內(nèi)（3-4天或最多一周）每天減掉1公斤，但長(zhǎng)期而言，體重減輕將是非線(xiàn)性的。
此外：由于這是一種超快速減肥策略，請(qǐng)確保沒(méi)有任何健康問(wèn)題。
Rachit Raman, Executive at Bharat Petroleum Corporation Limited (2018-present)
That not only depends on your Body weight But It depends on Several factors.
Your Age.
Your Height.
Your Weight.
How much physical activity you do daily.
&Your Body Fat Percentage.
Using these You will be able to find Your TEE and BMR.
I have added mine for reference. You will get this BMR calculator anywhere on Google.
Let me tell you BMR stands for Basal Metabolic Rate And TEE stands for Total Energy Expenditure.
You must be wondering what is the significance of TEE?
這不僅取決于你的體重，還取決于幾個(gè)因素。
你的年齡。
你的身高。
你的體重。
你每天做多少運(yùn)動(dòng)。
和你的體脂率。
使用這些你將能夠找到你的TEE和BMR。
我已經(jīng)把我的加進(jìn)去供參考。你可以在谷歌的任何地方找到這個(gè)BMR計(jì)算器。
BMR代表基礎(chǔ)代謝率，TEE代表總能量消耗。
你一定想知道TEE的意義是什么?
According to one's Body Fat Percentage, Weight, Height, Age and the amount of physical activity you do daily There is a specific amount of energy required by your body to perform those activities (includes your day to day activities also)
Now, Once you get your TEE score and you want to loose your Body weight more precisely Body Fat because Loosing weight also includes Loosing muscles so you Should preserve your muscles and loose Fat.
How to loose Fat and How to preserve muscles is completely different theory and will write in other answer. It all depends on 80:20 ration of Diet and Excercise.
Coming to your question.
When you Have your TEE score and if you need to loose weight you have to intake less energy than it's requires by your body.
根據(jù)一個(gè)人的體脂百分比、體重、身高、年齡和每天的運(yùn)動(dòng)量，你的身體需要一定量的能量來(lái)進(jìn)行這些活動(dòng)（也包括你的日?；顒?dòng)）
現(xiàn)在，一旦你得到你的TEE值，你想更準(zhǔn)確地減肥，因?yàn)闇p肥還包括減輕肌肉，所以你應(yīng)該保留你的肌肉而減輕脂肪。
如何減肥和如何保留肌肉是完全不同的理論，將會(huì)寫(xiě)在其他答案中。這完全取決于80:20的飲食和鍛煉比例。
來(lái)回答你的問(wèn)題。
當(dāng)你獲得你的TEE值，如果你需要減肥，你必須攝入比身體所需更少的能量。
So there are two ways.
1. Take less calories (Diet)
2. Burn calories ( Strength Training)
Or a mix of two. Overall the aim should be Calorie deficiency.
The amount of Calorie deficiency you will keep in your body the amount you weight loose You will notice.
Now Finally coming to calculation part.
1 kg fat equals to approx 9000 calories.
So in order to loose 1kg weight(fat)
You have to loose 9,000 calories.
On an average maximum you can keep 800–900 calories deficiency in a day( depends on your TEE)
So approx 10 days will be needed to loose 1 kg weight.
That too if you are consistent with your diet and exercise.
Remember whatever You eat even a spinch of Masala contains calories. So You have to keep control on your calories intake and Calories burnt to Remain in calories deficient.
I hope I have made You clear How these things work.
Feel free to message me if any doubt.
If You like keep upvoting. Your appreciation really matters.
Thanks for reading !!
所以有兩種方法。
1、減少熱量攝入（飲食）
2、燃燒卡路里（力量訓(xùn)練）
或者兩者的混合?？偟膩?lái)說(shuō)，目標(biāo)應(yīng)該是熱量不足。
你將在體內(nèi)保持的卡路里缺乏量，你會(huì)注意到你體重的減輕量。
現(xiàn)在終于到了計(jì)算部分。
1公斤脂肪約等于9000卡路里。
所以為了減輕1公斤體重（脂肪）
你必須減少9000卡路里的熱量。
平均每天最多可以保持800-900卡路里的熱量不足（取決于你的TEE）
因此，大約需要10天來(lái)減輕1公斤的重量。
如果你堅(jiān)持你的飲食和鍛煉，那也是如此。
記住你吃的任何東西，即使是一小杯馬沙拉也含有卡路里。所以你必須控制你的卡路里攝入量和燃燒的卡路里，以保持熱量不足。
我希望我已經(jīng)讓你明白這些東西是如何工作的。
如果有任何疑問(wèn)，請(qǐng)隨時(shí)給我留言。
如果你喜歡繼續(xù)投票。你的贊賞真的很重要。
感謝閱讀!
M. Qevani, lives in Great Britain (2011-present)
Lets say you really mean it to lose 1 kg in weight in a day ,since 1kg roughly equals 2 pounds and to lose a pound of fat you will need to create 3500 calorie deficiency ,so to lose your 1kg or 2 pound of fat you will need to create over 7000 calorie deficiency in a single day.
It is entirely possible to do that , one long distance swimmer lost 7 kg in a day when he swam the English Channel(the water between England and France) roughly around 28 km.
The question is are you 1/7 as tough as he was to lose 1kg a day.
假設(shè)你真的想在一天內(nèi)減掉1公斤體重，因?yàn)?公斤大約等于2磅，為了減掉一磅的脂肪，你需要產(chǎn)生3500卡路里不足, 所以失去你的1公斤或2磅的脂肪, 一天內(nèi)你需要產(chǎn)生超過(guò)7000卡路里不足。
這是完全有可能做到的，當(dāng)一個(gè)長(zhǎng)距離游泳者游過(guò)約28公里長(zhǎng)的英吉利海峽(英國(guó)和法國(guó)之間的水域)時(shí)，他在一天內(nèi)減掉了7公斤。
問(wèn)題是你是否有他的七分之一，每天減一公斤。
Tipi Koivisto, CEO at TIP Solutions (2013-present)
The answer is for “weight loss” as losing fat tissue, which people usually mean - not water or muscle.
It depends on your caloric intake and how much you consume. The short and simple answer is that one needs to have a caloric deficit of about 7000kcal/per kilo fat (3500kcal/1lb). See: What is the Required Energy Deficit per unit Weight Loss?
Simple daily energy consumption formula is: Resting metabolic rate (1800–2200kcal) + What you eat - Exercise.
So if you don’t eat or move (use muscles), you will lose about 300g of fat per day. Additionally to increase the energy consumption another 5000kcal daily takes effort.
There are people who does not agree fully to this caloric consumption theory (calories in minus calories out), but it’s the best we have at the moment and won’t be changing soon.
Because your body regulates your energy consumption and therefore weight, it’s said that you won’t lose fat tissue so fast, if you suddenly go for a strict diet, because the body slows down metabolism. Therefore it’s recommended to lose weight more slowly.
Losing 1kg of fat tissue daily is extreme, but doable.
答案是“減肥”，即減掉脂肪組織，人們通常指的是脂肪組織，而不是水或肌肉。
這取決于你的卡路里攝入量和消耗量。簡(jiǎn)單明了的答案是，每公斤脂肪(3500千卡/1磅)需要約7000千卡的熱量不足。請(qǐng)參閱: 每單位減重所需的能量不足是多少?
簡(jiǎn)單的日常能量消耗公式是: 靜息代謝率(1800 - 2200千卡)+你吃什么-運(yùn)動(dòng)。
所以如果你不吃東西或不運(yùn)動(dòng)(使用肌肉)，你每天會(huì)減掉大約300克脂肪。另外，每天再增加5000千卡的能耗也需要努力。
有些人并不完全同意這一熱量消耗理論(攝入的熱量減去消耗的熱量)，但這是我們目前最好的，不會(huì)很快改變。
因?yàn)槟愕纳眢w調(diào)節(jié)著你的能量消耗，從而控制著你的體重，據(jù)說(shuō)如果你突然開(kāi)始嚴(yán)格的飲食，你不會(huì)那么快地失去脂肪組織，因?yàn)樯眢w會(huì)減慢新陳代謝。所以建議減肥慢一點(diǎn)。
每天減掉1公斤的脂肪組織是極端的，但卻是可行的。
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