# How Many Calories Per Day To Loose 3 Kilos In A Week?

To find out how many calories you need to consume in order to lose 3 kg per week, you have to know your BMR (basal metabolic rate) and AMR (active metabolic rate). BMR represents the amount of energy a body needs to survive without doing anything. AMR shows how much your body actually expends in a normal day. As a general rule, to lose three kilos per week, a healthy person has to burn each day approximately 3,000 calories more than he or she consumes. However, after a few weeks, the metabolism may adapt to these new circumstances.

Losing 3,000 calories per day is a lot. A normal female (30 years old, five ft, two in and 130 pounds; with a moderate active lifestyle) needs approximately 2,100 calories per day to maintain her weight. However, these two values imply many variables (age, sex, lifestyle, height, weight, etc.) and are quite difficult to calculate.

There are many theories regarding the strategies necessary to lose weight. Most of these theories have two factors in common: The quantity of food ingested per day and physical exercises. The food is an important factor, but there are perspectives, like the high protein diet, which question the actual validity of it. To make sure you’re on the right track, you need to focus on healthy meals and strict hours. Also, you need to eat more in the morning than you eat in the evening time.

Whichever the theory may be, physical exercises are of critical importance. You can’t go wrong with this one: If you want to consume more than you eat, you need a very strict and well-organized set of exercises, on a daily basis. You don’t have to stop during weekends or holidays, because your body does not stop consuming calories either. And if you’re lucky, and you have a good metabolic rate (that is, you burn calories easily), this shouldn’t be such a difficult thing to do.
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Actually, one kilogram of body fat is approximately equal to 7,700 calories (1 kg = 2.2 lb).  To lose 3kg in one week you would have to burn 3,300 calories a day more than you eat, and I doubt you could keep that up for long!

You may lose 3kg of total body weight -- mostly dependent on how much water you are retaining -- but it is unrealistic to expect to lose 3kg of fat in such a short period of time.  Losing even 1 full kilo of  per week requires conscientious dieting and is a very respectable rate of fat loss.

How many calories to eat?  Determine how many calories you are burning every day using several different online calculators, take a reasonable average, and shoot for 500-1000 calories less than this every day.
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I am a female weighing 57 kilos,my height is 5 ft. If I burn 2oo calories per day, how many kgs would I lose in a week?
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1 KG of body fat is approximately equal to 1590 calories.  Therefore, 3kg = 4770 calories.

4770calories/7days= 680 calories/day.  You would need a calorie expenditure that is 680 calories per day higher than you daily caloric intake.  Caloric intake is what you eat, while Expenditure is the energy your body uses to carry out its processes and energy you burn by doing work.

If you eat 2000 calories per day, then you must burn at least 2680 calories per day to lose 3kg in seven days.
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I would go for the amount of calories I consumed plus an extra 500-1000. Make sure you keep yourself hydrated throughout the process.
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To lose 3 kg/week or 6.6lb/week you'd need to lose .94lb/day which is .42kg/day.

So basically to round it off, 1 pound/day or .45kg/day.

to lose 1 pound/day, you need to create a deficit of 3,500 calories each day.

This is possible if you currently fall into the 'obese' category.

However, if you are simply 'overweight' then it may not be realistic to set this as your weight loss goal.

You see, you first need to find out what your maintenance calories are....

That is bodyweight x 15.

If you weigh 250 pounds, that is 250 x 15 = 3,750 calories/day.

As a man you should not eat less than 1,500 calories/day and as a woman, 1,200/day.  So answering this question is going to depend on whether you're a man or a woman as well....but lets just say you are a woman and you go with 1,200 calories/day.

This is a 2,550 calorie deficit/day..not quite the 3,500 calorie deficit we need to burn 1 pound each day.

To burn the additional 1,000 calories, as a 250 pound female, you will need to do an additional 2 hours of cardio (1 hour on an elliptical will burn 500 calories)...

So, if you weighed 250 pounds, that's what you'd have to do to achieve that goal.

If you weighed less, or you're not willing to put in that effort, you may want to set more realistic and less dramatic weight loss goals....give yourself more time to lose the weight.

Read more here to learn what is necessary to lose the weight permanently.

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Calories in:First, regulate how many calories you consume. We recommend that if “trimming fat” is your goal, a 1,200 – 1,500 calorie per day diet will do the trick, but that’s as low as you want to go before your body “resets” your metabolism. If you aren’t as concerned with quickly trimming fat as you are about increasing muscle, 2,000 calories is a good number. Both levels will start to steer your choices away from large portions and fatty/processed foods toward healthier, reasonable choices.You calculate your calories through this Weight Loss Calculator.

Calories Out :Second, approximate how many calories your body uses each day

using the following grid, which is calculated based on your body

weight, your lifestyle, and the conservative assumption that you will

burn at least 300 calories in every rigorous 30 minute workout.

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Eat 1,200-1,400 calories.Don't eat any junk foods such as (candy,chocolate,crisps,sodas etc). Drink plenty of water and only water about 8 glasses a day.Exercise 30 to 40 minutes cardio is the best way to lose weight (run,walk,bicycle).And you should like about 2kg per week i reckon. I suggest you Home remedies for weight loss through this you get more results about weight loss .

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Do it for yourself : Easiest way to lose weight is to decide for yourself that you really want to lose weight if you are not motivated enough than nothing is going to happen
Exercise : Do cardio exercise, yoga, pilates its great to burn fat and it will tone ur body as well, Dancing can be one of the ways of a work out and you may not even get bored of it.
Diet wise : Drink 8-10 glasses of water. U should have a healthy balanced diet have more fibre and protein in your diet they keep you full and energized and you should have small meal every 3 hours and don’t eat before 3 hrs of going to bed and soup it make u full and has less calories just avoid the cream and make the soup in this way mix veggies and water sort of a thick soup its very filling and sometimes tasty. To lose 3kg in one week you would have to burn 3,300 calories a day more than you eat, so therefore you should worked out with ultimate phase.

Here you easily came to know about your calories gain or loss level through this weight loss calculator app instantly..!

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3 kilos in a week is a lot to ask. Basically 1 pound of fat is 3500 calories, so about 7700 calories per kilo (1 kilo=2.2 pounds).

To give you some idea of what that means, 1 mile of walking or jogging is about 120 calories. That's 64 miles per kilo! If you walk at 3 miles per hour, you would need to walk for 21 hours to lose 1 kilo!

(Jogging isn't actually much better than fast walking for exercise per mile - you just finish more quickly!)

You can't lose that much weight that quickly by exercise alone. You would need to combine it with a diet. Even then, 3 kilos a week is insanely high, unless it is just a one-off 3-kilo loss you are after. For sustained weight loss about 1.5 kilos per week is a more attainable target. With a lot of exercise and some dieting 2 kilos a week might be possible, but I wouldn't recommend trying for any more than that. I recmonded you Tdee calculator app through this you get more results about Total Daily Energy Expenditure .

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To lose 3 kg/week or 6.6lb/week you would need to lose .94lb/day which is .42kg/day. Remember without diet, its not going to happen. Even then, 3 kilos in a week is insanely high, unless it is just a one-off 3-kilo loss you are after.

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Try this

1. CONTROL

Don’t eat until you are full,
eat until you’re not hungry.

2. QUESTION
everything you eat.
Fresh vegetables, skinless white
meat, smaller portions, and foods
lower in fat are the obvious answers
to our BeachBody.com Diet Guide.

3. CONSISTENT
5x-a-day eating schedule.
IMPORTANT! Stick to the schedule
so you do not get hungry and overeat,
and so your body has enough fuel
to rebuild after exercise.

4. NOURISH
& CLEANSE
your body by drinking water.
Drink at least 2 liters (8 glasses)
of water a day.

5. FORTIFY
your diet with a multi-vitamin.
An exceptional multi-vitamin ensures
you get all the nutrients you need
when cutting calories.
I recmonded you BMI Calculator  through this you get more results about Body Fat Percentage .

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There is no single norm for how many calories you need per day to lose weight. It is calculated individually for each person, taking into account his physical characteristics and lifestyle. Therefore, I recommend that you read the article calorie deficit but not losing weight source . And remember, there are individual characteristics of the body, laid down by genetics, which determine the rate of calorie intake. However, on average, you can quite simply calculate how many calories a day to consume, so as not only not to get fat, but also to lose weight.

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