1000 calories is how many kg? Calculation of calories for weight loss. How long do you need to run to burn 1000 calories?

Each of us secretly looks with admiration at on-screen beauties and handsome men. A slim figure is not only beauty, but also health, because obesity does not bring anything good. If you decide to start losing weight, then the most important thing is to carefully weigh and calculate everything, and not force your body by mindless fasting. The article will help answer the question of how many kg are 1000 calories. How to correctly plan your diet for the specified figure and what physical exercises to use?

So how many kilograms are in this cherished figure?

Without a doubt, a person's weight and the calories they consume are related. We constantly eat to maintain our vitality. As a result of this, our body weight can either increase or, conversely, decrease. It all depends on the amount of energy consumed with food, which is expressed in calories.

In order to lose one kilogram of weight, you need to burn seven thousand calories. Therefore, after making simple calculations (1000 grams * 1000 calories / 7000 calories), we can come to the conclusion that a thousand calories is 143 grams. And 1000 calories is how many kg? The answer to this question is this: if you lose a thousand kilocalories, then you will lose one-seventh of a kilogram.

Energy in physics

Kinetic and potential energy

Kinetic energy of a body of mass m

, moving with speed v

equal to the work done by a force to give a body speed
v
.
Work here is defined as a measure of the action of a force that moves a body a distance s
. In other words, it is the energy of a moving body. If the body is at rest, then the energy of such a body is called potential energy. This is the energy required to maintain the body in this state.

Sir Adam Beck Hydroelectric Power Station. Niagara Falls, Ontario, Canada.

For example, when a tennis ball hits a racket in flight, it stops for a moment. This happens because the forces of repulsion and gravity cause the ball to freeze in the air. At this moment the ball has potential energy, but no kinetic energy. When the ball bounces off the racket and flies away, it, on the contrary, acquires kinetic energy. A moving body has both potential and kinetic energy, and one type of energy is converted into another. If, for example, you throw a stone up, it will begin to slow down as it flies. As this slows down, kinetic energy is converted into potential energy. This transformation occurs until the supply of kinetic energy runs out. At this moment the stone will stop and the potential energy will reach its maximum value. After this, it will begin to fall down with acceleration, and the energy conversion will occur in the reverse order. The kinetic energy will reach its maximum when the stone collides with the Earth.

How to control the amount of energy coming from food?

The main sources of energy for any body are fats, carbohydrates and proteins. The most energetic are fats, since one gram of carbohydrates and proteins contains four calories each, and one gram of fat contains nine. Using this data or special tables in which the energy value of each specific product or dish has already been calculated, you can easily control the energy received with food.

Moreover, if you want to stay in the physical shape you need, then this is one amount of calories consumed, and if you want to lose weight, then it’s completely different. During weight loss, their value decreases. And in order to calculate the figure you need, you need to use a calculator for calculating calories for weight loss.

Expert opinions on diet

It is well known: on average, the energy value of the daily diet should be 2000-2400 kcal for men and 1800-2000 kcal for women if they lead a predominantly sedentary lifestyle. At the same time, most nutritionists agree that for gradual weight loss that is safe for the body, you can reduce the calorie content of your diet by 20%, or maximum by 30%. Those. the lower safe threshold of consumption is 1200-1300 kcal/day.

Thus, the “1000 kcal” diet refers to emergency, fast ways to lose weight. In essence, this is a stressful fast for the body, despite the nutritional balance of the diet. Therefore, healthy nutrition experts do not advise practicing such a strict method for losing weight for more than three weeks, even for the healthiest young people.

At the same time, nutritionists have a unanimous opinion - this diet is one of the most highly effective.

Igor Z.

How to make calculations correctly?

The formula for calculation is not difficult. You should have the following information before calculating your daily caloric intake:

• age;
• weight;
• height.

The amount of calories a person should consume is equal to the sum of the products (weight x 9.99 + height x 6.25 + age x 4.92). Weight is taken in kilograms, age in years, height in centimeters.

After this, women subtract the number 161 from the sum of the products, and men add the number 5 to it.

The resulting figure is the amount of energy that a person should receive during the day, regardless of whether he leads an active lifestyle or spends all his days in front of the TV or computer.

Side effects

• Because it is a low-calorie diet, it lacks certain vital nutrients that provide energy to the body.
• Due to the lack of nutrition, this diet can cause dehydration, loss of muscle mass, lack of energy, slow heart rate, hair loss and weakened nails.
• Drastically cutting calories lowers your metabolism. A lower metabolic rate leads to rapid weight gain when calorie intake increases in the future.
• This diet is suitable for women who have a small figure; is not considered suitable for men and may be potentially dangerous for people who have a well-built or athletic body.
• Starvation is another harmful effect of this diet. Diet-induced exhaustion can make you susceptible to injury.
• May cause fatigue and loss of concentration, making you moody.
• May cause insomnia.

We calculate the required number of calories taking into account physical activity

The calculator for calculating calories for weight loss in this case will be slightly different. The bottom line is that the resulting energy from the first formula should be multiplied by a coefficient that corresponds to your lifestyle. The following coefficients are distinguished:

1. 1.2 – sport is completely absent. You replaced it with a sedentary lifestyle.
2. 1.5 – there is also no sport, but due to life circumstances you walk a lot or do household chores that require energy expenditure.
3. 1.6 – if you add several fitness classes per week to the previous point. For example, three times for an hour a day.
4. 1.75 – in everyday life you do not lead an active lifestyle, but do intensive physical exercise for seven hours a week.
5. 1.8 – you are active in everyday life plus you spend six to seven hours a week on physical activity.
6. From 1.9 and above - you are an athlete, and your life is closely connected with constant physical activity.

When wondering if you burn 1000 calories, how many kg of weight will you lose, do not forget that a sharp decrease in energy value and constant physical activity can lead to irreversible reactions in the body. He will get used to it and stop eating, and you will inevitably begin to lose weight, and it will no longer be healthy thinness.

1.4. Kilograms and kilocalories

Is it necessary to explain how kilograms of body weight and kilocalories of energy received and burned by our body are related? The number of publications on this topic is huge, and the topic itself is very popular among those who want to lose weight or simply keep their weight normal. But, after reading articles and forums on the Internet, listening to the reasoning of people “obsessed” with diets and fitness, I suddenly realized that for many this topic is an area of ​​mythology, not scientific knowledge. How else can we explain the statements that “extra calories mean extra pounds”, that “fat eaten is stored in the body”, and in a specific place, depending on the product you ate? They even give recommendations like “don’t eat such and such a product and the fat in such and such a part of the body will disappear”, “by burning so many calories a day, within a year you will lose so many kilograms.” There is, of course, some truth in this, especially if expressed figuratively. But in reality, it's not that simple.

Fat is not “pumped” directly from the product into adipose tissue, but from adipose tissue into kilocalories. This is a complex process that requires the body to spend some time and a very significant amount of energy. And fat itself in our body is a form of energy accumulation that is not used up and is stored for future use.

Adipose tissue grows not only thanks to fatty foods. Yes, fats are our richest source of energy. But still not the main one. Fats account for only up to 30% of the body's energy needs, and 58% are provided by carbohydrates. Foods rich in carbohydrates are very high in calories. For example, dried fruits contain virtually no fat, but in terms of calories they can compete with fatty meat.

Carbohydrates are found in the body in the form of glycogen (animal starch). Unlike fat, they can accumulate in different types of cells (mainly muscles and liver). With any increase in activity, carbohydrates are burned first, since this source of energy is located directly at the point of consumption, energy does not need to be transported from special “storages”, as when it is produced from fats. However, in our body, carbohydrates accumulate in limited quantities (about 1.5% of body weight), and with an excess of carbohydrates, they turn into fat, deposited in adipose tissue - in those very “storages”.

Therefore, when choosing food products, you need to take into account not so much fat content as calorie content, i.e. energy value of the product.

How are kilograms and kilocalories related?

Kilogram

– unit of measurement of mass. Actually, mass is measured in grams. But one gram is insignificant for such a large organism as a person, so we measure our weight in thousands of grams at once: kilograms.

Calorie

– a universal unit of energy measurement. Like the gram, it is too small and inconvenient to describe the processes occurring in the human body, so energy is counted in kilocalories (thousands of calories). According to the international SI system, energy is measured in joules (J). 1 kilocalorie (kcal) = 4.184 kilojoules (kJ).

The calorie content of any product consists of the fats, proteins and carbohydrates it contains.

When one gram of fat is burned in the body, about 9.1 kilocalories of energy are released. When burning one gram of proteins and carbohydrates, about 4 kilocalories are released.

Let's consider these calorie components using the example of regular kefir with a fat content of 2.5%. The packaging indicates that the energy value of kefir is 51 kcal. per 100 g of product. Let's find out how many calories are in fats, and how many are in proteins and carbohydrates. Fat – 2.5 g. Multiply this number by 9.1 kcal. It turns out 22.75 kcal. Proteins – 3 g, carbohydrates – 4 g. Total – 7 g. Multiply 7 g by 4 kcal. and we find out that proteins and carbohydrates account for 28 kcal. Let's compare it with the calorie content on the package. 22.75 kcal. + 28 kcal. = 50.75 kcal. per 100 g of product. Rounded - 51, as stated by the manufacturer.

So, the relationship between kilograms and kilocalories has been found. For fats it is 0.001 kg: 9.1 kcal, for proteins and carbohydrates - 0.001 kg: 4 kcal.

Knowing this, we can say that to burn 100 g of fat a person will need to spend 910 kcal. (we are interested in burning fat). Is this a lot or a little?

Judge for yourself. For basal metabolism - the basic metabolism necessary to maintain life without any activity - the adult body requires an average of 1200-1700 kcal. per day (the greater the body weight, the higher the energy consumption). This is the same as burning 130-190 g of fat. With minimal physical activity, a man 170 cm tall with a body weight of 80 kg will spend about 2000 kcal. By increasing physical activity, he can increase energy expenditure to 3200 kcal, which is equivalent to burning 350 g of fat.

Burning 200-350 g of fat a day is very good! It turns out that just 3-4 days - and a kilogram of excess weight is gone? No matter how it is!

First, remember that our body gets most of its energy from carbohydrates. Carbohydrates, although lower in calories than fats, are broken down much easier and faster than fats. With any increase in activity, carbohydrates are burned first. With short-term activity, carbohydrates will cover all energy needs, and the body will not spend a single gram of fat. Therefore, the number of kilocalories expended is not yet an indicator of the reduction of adipose tissue.

Secondly, we not only spend energy, but also acquire it with food.

Thirdly, in the human body fats make up only 14-15% of body weight. About 19-20% are proteins, another 5-6% are carbohydrates and minerals. The rest - about 60% - is water. Non-fat resources are also constantly consumed and require replenishment, especially water. In other words, losing 1 kg of body weight does not mean burning 1 kg of fat, and adding a kilogram does not mean it is a kilogram of fat. For example, if 1 kg of lost or gained mass contains 900 g of water, then in this kilogram there will be, at best, several tens of grams of fat.

Fourthly, even successful burning of fat in the body may not be accompanied by a noticeable decrease in body weight. So, with intense training and protein-rich foods, the mass of adipose tissue decreases (for example, the waist circumference decreases), but muscle mass increases.

Let's say the energy value of your lunch is 800 kcal. How many kilograms, grams or milligrams will your body fat increase or decrease?

We cannot answer the question simply by dividing 800 by 9.1. It depends on how the food will be digested (how much time and energy your body will need to digest it) and how you will spend the resulting energy (what activities will you do, what is your body weight, what is your muscle mass, what is your metabolism, etc.) . Plus, with the same calorie content, food can be different in digestibility. (For example, the digestion of bread made from wholemeal flour with whole grain additives requires more energy expenditure than the digestion of white bread made from premium flour.) Another factor is related to the fact that in one meal we usually eat not one, but several foods; when they are combined, new properties appear that have different effects on the process of absorption and energy consumption.

In general, a complex task with many unknowns.

Managing body weight “strictly according to science” is a job for specialists. What about those who, for various reasons, do not use their services? Become specialists yourself? Preferably. But not necessarily.

Today there is no shortage of reference materials and recommendations for correcting body weight. The main thing is to choose them correctly and not really believe the advice in which the authors easily convert kilograms of body weight into kilocalories of energy expenditure, dividing mass by energy.

It is important to understand that our fight against extra pounds comes down to three tasks:

1) limit the intake of energy into the body so that excess energy resources are not stored for future use in adipose tissue;

2) speed up metabolism, i.e. increase energy consumption in our body to force fats to break down;

3) balance the processes of energy intake and expenditure, achieve their stability through a single regime in order to adjust your weight for a long time without harm to health.

So, by reducing our body weight, we actually manage energy exchange (metabolism), trying to burn stored fat and reduce fat tissue mass. The only way to directly remove extra pounds of fat is through surgery, but this is not our way and is a completely different story.

At this point in my story the idea arises that you can’t do without a diet. But what about the promise to lose weight “without miracle diets” in the title of the book?! That's right, I didn't deceive you: no miracles! Yes, you will have to follow a diet, but not a “strict” or “miracle” diet, but one that you create yourself, based on your tastes, real needs and capabilities, and practically without depriving yourself of your favorite foods.

© Sidorov Sergey Vladimirovich, 2015

How to correctly calculate calories for weight loss?

Calculations obtained using the above formulas will give you the number of calories, consuming which you will not lose weight, but also will not gain excess weight. This is your norm.

In order to lose weight, it is permissible to reduce this norm by ten to twenty percent. Even such a small restriction will help a woman lose up to six kilograms of excess weight in one week.

It is difficult to calculate the exact number of calories consumed per day, but it is quite possible. If you have already wondered whether 1000 calories is how many kg, then you are ready to follow your dream.

Remember that one teaspoon contains about seven grams of product, and a tablespoon contains about fifteen grams. One faceted glass is 250 ml or mg.

At the end of the day, write down in a notebook everything you ate and drank during the day. Take a chart of calorie counts for a variety of foods and drinks and calculate how many calories you have consumed. If the resulting figure is greater than what is needed for weight loss, then the next day reduce your diet by as much as necessary.

At first you will have to count often, but then you will get the hang of it and intuitively eat the required amount of calories.

How to get out of a diet correctly

By changing your diet, you can get rid of excess weight very quickly. However, the correct way out of the diet is also required. Simply adding high-calorie foods to your diet after restrictions means ensuring a quick reversal of changes. You need to take your time returning to your normal diet. It is reasonable to increase the calorie content of foods daily by a maximum of 200 kcal, no more.

It is recommended to avoid sweets, baked goods, everything fried and fatty. Try to maintain your diet with small intakes at one time. As always, drink plenty of water.

Remember about physical activity, because... Regular, every day, training will strengthen the muscles and make the body sculpted.

Physical activity for weight loss

Many people wonder how much they need to jump to burn 1000 calories. Let's figure this out.

Jumping rope is the most effective way to burn calories. On average, a person weighing 75 kilograms burns 980 kcal per hour while jumping rope.

During any physical activity, muscle mass will be trained, which is responsible for burning fat deposits. Therefore, for example, even minor fitness activities have a positive effect on your figure.

In order to achieve an ideal figure, you need to perform workouts regularly for one month or even longer. Initially, you will feel aching pain in your muscles, but proper warm-up and continued exercise will put everything in its place.

How long do you need to run to burn 1000 calories? The calculation is carried out not in the number of meters covered, but in the running time. The faster you run, the more calories you will burn. On average, we can say that you can burn 1000 kcal/hour when running up the stairs.

The role of fats in the human body

Fat reserves in the body have completely natural and necessary functions: they are responsible for protecting internal organs and supporting the body if you have to starve. It helps to recover from illness and enables women to bear and feed a child.

Find out what percentage of body fat is normal!

However, if fat is allowed to exist uncontrollably, in quantities that exceed the norm, it will begin to influence a number of processes occurring in the body. Abdominal fat affects and disrupts hormonal levels. With a high fat content, internal organs work hard. The body requires more and more calories, accordingly, the person overeats and gains even more weight. Excess weight puts stress on joints, blood vessels, limbs, and increases the risk of a huge list of diseases.

Therefore, it is important to keep your fat level normal and get rid of excess deposits. At the same time, it is important to know not only how many calories are in one kilogram of human fat, but also how to burn it correctly, since with a sharp and incorrect weight loss, it is not fat that will be lost first, but fluid and muscle mass, and the consequences can be very dangerous.

If you lose weight very quickly, you will lose more muscle mass than fat . As a result, muscle tissue that is capable of burning fat will disappear, and metabolic processes will slow down. Fats do not consume as many calories as muscles, which are destroyed under the influence of rapid weight loss. At the same time, the overall appearance of the body deteriorates, as the skin sags. When the diet comes to an end, the body first of all restores lost fat reserves, and only then begins to restore muscles, but still not to the same extent as before. As a result, weight becomes less, but not due to fats - there are more of them in the body, even if the weight is the same.

To maintain your weight at the same level, you need to consume significantly fewer calories, since fat uses nine times less energy than muscle mass. That is, you will have to go on an even stricter diet. And these are new negative consequences. The body will not cope with the restrictions, and will try to do everything to ensure that the fat in the body remains and increases, because it is a reserve in case of just such emergency situations. Metabolism will slow down significantly and, thus, you will only worsen both your figure and your health, although you want completely opposite results.

Sample menu for 1000 calories

If you follow a diet for a long time and consume thousands of calories daily, this can lead to metabolic disorders. A reasonable limit for such nutrition is no more than one week.

You need to eat small meals throughout the day. This is in the morning, at lunch, in the evening and two snacks during the day. An example of such a menu:

1. For breakfast, eat two tablespoons of low-fat cottage cheese and a slice of rye bread.
2. A snack in the form of any one fruit.
3. For lunch, half a serving of vegetable soup, leaf salad, 100 grams of boiled chicken and lean buckwheat porridge.
4. For an afternoon snack there is also fruit or walnuts (two pieces).
5. For dinner you should eat a soft-boiled egg, a vegetable salad, and some lean oatmeal.
6. A few hours before bedtime, you can drink a glass of low-fat kefir.

If you asked yourself the question of how many kg are 1000 calories, then most likely you are unhappy with your appearance and want to change your figure for the better. Take advantage of the article’s recommendations on proper weight loss and don’t overdo it!

Calorie consumption

Knowing that calorie intake is of utmost importance in losing weight, what type of activity will you choose? Exercise helps with weight loss, but it doesn't do the work on its own. It is impossible to lose weight just by playing sports and not watching your diet.

Calorie expenditure for different activities can vary significantly. However, you should not choose, for example, swimming if you hate swimming. Choose what you like and then the excess weight will come off much easier.

Correct walking technique

When you don't just walk, but use walking instead of fitness training, you need to take the right steps:

• keep your head up and look forward;
• the neck and shoulders should be relaxed;
• while walking, you need to swing your arms, slightly bending them at the elbows;
• keep your back straight;
• tighten your abdominal muscles and tighten your buttocks;
• step smoothly, rolling your foot from heel to toe.

This way you won’t get tired while walking even over long distances, you can easily take the right pace and tighten the muscles of your hips, abdomen, legs and arms while moving.