Calorie counting is one of the most famous ways to lose weight. Its essence is simple: you need to spend more energy than to consume. In other words, create a calorie deficit.

How many calories do you need to burn to lose 5 kg

In 1958, the scientist Max Vishnovsky (Max Wishnofsky) determined Caloric equivalents of gained or lost weight that one pound of fat in the human body corresponds to 3,500 calories. Thus, one kilogram of fat is 7 716 kcal.

So, you need to create a deficit of 7,716 kcal to lose weight by 1 kg.

Let’s say your goal is to lose 5 kg. You consume 2,000 kcal per day, and spend 2,500 – a deficit of 500 kcal is created. If you follow such a diet, you will lose a kilogram in 15 days. And to lose 5 kg, you need 2.5 months.

It looks simple. But when it comes to processes in our body, everything becomes much more complicated. Our body easily adapts to new conditions, including hunger.

How to spur a slow metabolism

At first, calorie deficit will actually lead to rapid weight loss, but then the metabolism will slow down. Why do obese patients not lose more weight when treated with low-calorie diets? A mechanistic perspective. In conditions of malnutrition, the body will begin to conserve energy. For intense weight loss, you will need something more than an already familiar diet.

Losing Weight How Many Calories Do You Need To Burn?

For example, playing sports. Strength training and high-intensity interval training create oxygen debt in the body. Calories are consumed for its coating, both during the training process and several hours after it.

Training is necessary for one more reason: provided that you have sufficient protein intake, they prevent muscle loss.

How to lose fat, not muscle

The goal of losing weight is to get rid of excess body fat. However, along with fat during a calorie deficit, you lose muscle mass. This is extremely undesirable for a beautiful figure.

In May 2008, scientists from the University of Alabama in Birmingham conducted a study on the conservation of muscle mass and energy recovery during weight loss. Resistance training conserves fat-free mass and resting energy expenditure following weight loss.

It confirmed that strength training during a low-calorie diet helps maintain strength and muscle.

However, protein is needed to build muscle. If you do strength training during a diet, add protein-rich foods to your diet.


  1. You lose one kilogram of weight, creating a deficit of 7,716 kilocalories.
  2. This works in the early days of the diet, and then the metabolism slows down.
  3. So that the metabolism does not slow down, and you do not lose muscle mass, include protein-rich foods in your diet and do strength training.

How to count calories

You can use sites and applications with ready-made recipes. You only need to strictly observe the proportions and quantities of the ingredients.