Every gram of fat produces 9 calories, so if you want to reduce 1 kg of fat, from a medical point of view, you must consume 7700 calories. If you reduce 500 calories a day.

Reduce 1 kg requirement 14 days; If you reduce 1000 calories a day, it will take seven days to lose 1 kg and seven days to lose 1 kg.

However, people have metabolism every day and must have the most basic calorie intake to maintain the needs of the body. Generally speaking, boys need 1600 calories a day and girls need 1200 calories.

Extended data:

Calorie calculation method:

1, people need to know how many calories they should consume every day and how many calories their bodies need. It depends on many factors, such as how quickly you want to finish your weight loss plan, or how many calories you burn in sports activities. Under normal circumstances, the daily calorie intake of women should not be less than 1200.

2. Have your own diet plan and implement it perfectly. Of course, you can adjust at any time, but if it is not necessary, you'd better keep the basic plan. There are at least three meals and two snacks in the plan.

Feeling without food will make it more difficult to lose weight. Make sure you get enough energy in each food group, especially fat and protein, which will help you feel full.

3. Correctly track daily calories. There are many ways to track, such as recording in a table. Remember to record any extra snacks and drinks, including soda and juice.

Write down the amount of food and snacks you eat at each meal. You can get the exact number of calories by measuring or weighing the food. You can also consider using a calorie counter. At the end of each day, calculate the total calorie intake. Try to distribute calories evenly throughout the day.

(Source: Baidu Encyclopedia: Calories)