The unit of calories stands for the amount of energy a food can provide. For example, 100 grams of cooked durum wheat noodles provide 150 kilocalories (kcal).
The energy balance
To manage your everyday life you need energy in the form of food. The amount of energy varies from person to person and depends very much on your metabolism. The daily energy turnover is made up of your basal metabolic rate and work turnover. With the calculator you get an orientation, how much energy you consume every day. A man weighing 75 kilograms (kg) and measuring 1.75 metres (m) with 40 hours (h) a week of office work and three sports sessions per week consumes approx. 2500 kcal.
Energy of 1kg fat
1 kg body fat provides approx. 7000 kcal. (Martin, Daniel, Drinkwater, & Clarys, 1994) This means that if you stay 500 kcal daily below your daily requirement, you lose 500 grams (g) of body fat (3500 kcal) per week. (Wang, Heshka, Zhang, Boozer, & Heymsfield, 2001) Over time, your body adapts to the calorie deficit and works more and more economically. Your basal metabolic rate decreases and thus also your daily energy requirements. (Rosenbaum, et al., 2003) Consequently, you would have to eat less and less to ensure a constant fat loss. Eat half! I’m sure you know this statement, but be careful! With an even greater calorie deficit, your body falls into an „emergency situation“ and vital processes can no longer take place optimally.
The optimal way
The optimal way to lose fat sustainably is the combination of strength training and endurance training. Strength training builds muscle mass and thus increases your basal metabolic rate. Thus you guarantee a high energy requirement and consequently a fat loss even on days without training. During endurance training, the fat reserves are actively attacked and reduced.
The combination of strength training and endurance training is best suited for a sustainable fat loss. In addition, an adapted nutrition plan is essential. This must supply the body with sufficient energy, but still show a deficit in order to lose fat. A healthy and active lifestyle is a question of attitude and should be integrated into one’s everyday life in the best possible way.
Martin, A. D., Daniel, M. Z., Drinkwater, D. T., & Clarys, J. P. (1994). Adipose tissue density, estimated adipose lipid fraction and whole body adiposity in male cadavers. International journal of obesity and related metabolic disorders, 18(2), 79 – 83.
Rosenbaum, M., Vandenborn, K., Goldsmith, R., Simoneau, J. A., Heymskield, S., Joanisse, D. R., . . . Leibel, R. L. (2003). Effects of experimental weight perturbation on skeletal muscle work efficiency in human subjects. Obesity Research, 285(1), 92 – 183.