Question: How many calories should I lose in order to reduce my weight by 1kg?
Before I answer this specific question let me tell you that calories, nutritionally speaking, refer to the energy enclosed in a food or drink
Reminder: drinks also have calories:
Scientifically a calorie is the energy needed to raise the temperature of one gram of water by one degree Celsius.
But here we deal with nutrition and look at calories from the nutritional side. On food labels (which we have to read now and then) calories are written as kilocalories (kcal).
For example, if a food or drink contains 200 calories, it is usually listed as 200 kcal.
Let's talk a little about weight changes:
Energy in = Energy out --> Weight maintenance
Energy in > Energy out --> Weight gain
Energy in < Energy out --> Weight loss
Back to our original question.. How many calories should I lose to reduce my weight by 1kg?
Approximately 1 kg equals to 7,700 kcal.
So to lose 1 kg I would have to create a caloric deficit of 7,700 kcal. This can be achieved through diet ideally combined with exercise.
Reminder: I do not skip meals or starve myself to achieve weight loss