{"id":226479,"date":"2021-03-02T12:22:59","date_gmt":"2021-03-02T11:22:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=226479"},"modified":"2021-05-11T08:40:33","modified_gmt":"2021-05-11T06:40:33","slug":"how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/","title":{"rendered":"How to Lose a Kilogram of Fat and How Much Energy Is Actually Hidden in It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/#How_do_you_imagine_a_kilogram_of_fat\" title=\"How do you imagine a kilogram of fat?\">How do you imagine a kilogram of fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/#How_to_effectively_lose_a_kilo_of_fat\" title=\"How to effectively lose a kilo of fat\">How to effectively lose a kilo of fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/#How_to_calculate_the_caloric_expenditure_during_sports_Introducing_MET\" title=\"How to calculate the caloric expenditure during sports? Introducing MET\">How to calculate the caloric expenditure during sports? Introducing MET<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/#How_many_calories_do_you_burn_with_winter_sports\" title=\"How many calories do you burn with winter sports\">How many calories do you burn with winter sports<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/#How_many_calories_do_you_burn_with_summer_sports\" title=\"How many calories do you burn with summer sports\">How many calories do you burn with summer sports<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/#How_many_calories_do_you_burn_with_strength_training_squash_and_other_indoor_sports\" title=\"How many calories do you burn with strength training, squash and other indoor sports\">How many calories do you burn with strength training, squash and other indoor sports<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/#How_many_calories_do_you_burn_with_regular_daily_activities\" title=\"How many calories do you burn with regular daily activities\">How many calories do you burn with regular daily activities<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/#What_is_should_you_remember\" title=\"What is should you remember?\">What is should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Is the idea of a kilogram of fat a nightmare for you? Maybe you&#8217;re one of those people who feel they&#8217;ve gained it reliably in one afternoon and will have to exercise for hours to burn off a cake and two glasses of wine. The other extreme, are people who feel that they have burned a huge amount of calories with an hour&#8217;s exercise, so they can eat an extra bar of chocolate, a double burger and drink it down with a litre of Coke without gaining any weight. Neither approach is good, nor correct. Let&#8217;s demonstrate once and for all what that kilogram of fat actually is, how much energy it holds, and what we have to do to burn it. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_do_you_imagine_a_kilogram_of_fat\"><\/span>How do you imagine a kilogram of fat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>One&nbsp;kilogram&nbsp;of&nbsp;fat&nbsp;contains&nbsp;7700&nbsp;kcal.<\/strong> To give you a better idea, it is an energy contained in approximately <strong>1.45&nbsp;kg of milk<\/strong> <strong>chocolate or 13.6&nbsp;kg of apples<\/strong>. So, you really don&#8217;t have to worry about gaining a kilo of fat after eating 100 g of some food. <span style=\"color: #ff6600\">[3] [4] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to get rid of this kilogram of fat, you need to <strong>create a<\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" aria-label=\"caloric deficit (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caloric deficit<\/a><\/strong><\/span><strong>, which is to burn more energy than you take in.<\/strong> You have several ways of doing this.<strong> You can either reduce food intake or add exercise, or you can combine the two,<\/strong> which seems to be the most effective method. Our bodies can adapt to a lower energy supply, but you can&#8217;t keep lowering food intake forever. Thus, sport is a great way to build fitness, muscle mass, a sexy figure and not have to starve yourself by dieting. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/chia-1124x749.jpg\" alt=\"How much energy does a kilogram of fat contain?\" class=\"wp-image-225711\" width=\"843\" height=\"562\" title=\"How much energy does a kilogram of fat contain?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/chia-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/chia-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/chia-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/chia.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_effectively_lose_a_kilo_of_fat\"><\/span>How to effectively lose a kilo of fat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For a better idea, let&#8217;s see how long it takes for a woman named Misha to burn a kilogram of fat, who doesn&#8217;t undertake any sport and maintains her weight at 2000 kcal. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>If Misha <strong>did not change her eating habits and included sporting<\/strong> <strong>activity four times a week<\/strong> in which she would burn an average of 500 kcal, she would <strong>lose a kilogram of fat in less than 4 weeks<\/strong>.<\/li><li>If Misha <strong>reduced her energy intake by 500 kcal every day through her diet, she would lose a kilogram of fat in about 16 days.<\/strong> But the question is: How long could she sustain such a low food intake? She would probably suffer from hunger, which could result in overeating, regaining weight and complaining of a <span style=\"color: #ff6600\"><a aria-label=\"slowed metabolism (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/could-your-metabolism-have-slowed-down-or-be-damaged-5-tips-for-accelerating-your-metabolism\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slow metabolism<\/a><\/span>.<\/li><li>If Misha <strong>changed her dietary habits slightly (she cut 250 kcal from her intake) and added an activity four times a week<\/strong> during which she would burn approximately 500 kcal each time, <strong>she would lose a kilogram of fat in approximately 15 days<\/strong>. Since she was smart about it and ate sufficient protein, she wouldn&#8217;t suffer from hunger, and she wouldn&#8217;t even be haunted by sweet cravings. In addition, she would enjoy working on her fitness and muscle mass. Since muscles burn more energy than fat, she would not have to worry about adapting to a lower intake and a slow metabolism.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to find out for yourself what your intake should look like, you can help yourself by calculating this using <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" aria-label=\"our calculator (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">our calculator<\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/aktivni-1124x749.jpg\" alt=\"How to quickly lose a kilo of fat\" class=\"wp-image-225725\" width=\"843\" height=\"562\" title=\"How to quickly lose a kilo of fat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aktivni-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aktivni-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aktivni-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/aktivni.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_calculate_the_caloric_expenditure_during_sports_Introducing_MET\"><\/span>How to calculate the caloric expenditure during sports? Introducing MET <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Now that we know that <strong>sporting activities can lead us more easily<\/strong> <strong>to our dream figure<\/strong>, let&#8217;s take a closer look at how many calories we actually burn. To give a better idea, the approximate number of calories burned per hour of a given activity in an average 65&nbsp;kg female and 80&nbsp;kg male is outlined in the tables. In order to calculate the approximate expenditure for your weight, we also <strong>add the MET (Metabolic Equivalent of Task) value<\/strong>. This value expresses the energy that you expend by a specific activity in relation to lying still. For example, if the MET value for an activity is 4, it means that a person burns 4 times more calories than if they were just lying still for the same amount of time.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Example:<\/strong> If a 60kg person lay down for an hour (MET 1), they would burn 60 kcal. If the same person did an hour of sports that has a MET value of 10, they&#8217;d burn 600 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36322,28338,44254,8350,30209,36298,40192,36229,46033,8346,36310\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_many_calories_do_you_burn_with_winter_sports\"><\/span>How many calories do you burn with winter sports<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A large part of the population will reduce their activity during the winter months. Why? It&#8217;s just too cold for them outside and the gym is far away or they have many other reasons why it just can&#8217;t be done. It&#8217;s <strong>much easier to wrap yourself in a blanket and enjoy<\/strong> <strong>the comfort of your couch<\/strong>. If you want to stay active during the winter months, don&#8217;t be afraid to try new sports. Cross-country skiing, for example, is a great way to <strong>spend a day outdoors and still burn a large amount of calories.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the table below you will find a basic overview of winter sports and an indicative number of calories you burn by doing them. Especially with skiing and snowboarding, keep in mind that these are <strong>calories burned by an hour of active movement<\/strong>. Sitting on a ski lift does not count towards this time. Likewise, in hockey, the difference is whether you are in the forward position and skate several kilometres within an hour, or whether you will stand in the goal without much intervention.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Caloric expenditure in an average male and female<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Activity<\/strong><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Output of a 65kg female per hour<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>How long before this woman burns a kilo of fat<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Output of an 80kg male per hour<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>How long before this man burns a kilo of fat<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Skating at 14.5 km\/h<\/strong><\/p><\/td><td>6<\/td><td>390 kcal<\/td><td>19 hours and 45 minutes<\/td><td>480 kcal<\/td><td>16 hours<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Ice hockey<\/strong><\/p><\/td><td>8.7<\/td><td>566 kcal<\/td><td><p style=\"text-align: center\">13 hours and 30 minutes<\/p><\/td><td>696 kcal<\/td><td><p style=\"text-align: center\">11 hours<\/p><\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Skiing (active time)<\/strong><\/p><\/td><td>5.3<\/td><td>345 kcal<\/td><td>22 hours and 15 minutes<\/td><td>424 kcal<\/td><td>18 hours and 15 minutes<\/td><\/tr><tr><td><strong>Snowboarding (active time)<\/strong><\/td><td>5.3<\/td><td>345 kcal<\/td><td>22 hours and 15 minutes<\/td><td>424 kcal<\/td><td>18 hours and 15 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\">Cross country skiing at 4 km\/h<\/p><\/td><td>6.8<\/td><td>442 kcal<\/td><td>17 hours and 30 minutes<\/td><td>544 kcal<\/td><td>14 hours and 15 minutes<\/td><\/tr><tr><td><strong>Skialp (Ski mountaineering)<\/strong><\/td><td>5.5<\/td><td>358 kcal<\/td><td>21 hours and 30 minutes<\/td><td>440 kcal<\/td><td>17 hours and 30 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1173630936-1124x749.jpg\" alt=\"How many calories do you burn by skiing and other winter sports\" class=\"wp-image-225751\" width=\"843\" height=\"562\" title=\"How many calories do you burn by skiing and other winter sports\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1173630936-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1173630936-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1173630936-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1173630936-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_many_calories_do_you_burn_with_summer_sports\"><\/span>How many calories do you burn with summer sports<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As soon as it gets warmer, we&#8217;re drawn outdoors and are naturally more active. You have plenty of ways to move, and it&#8217;s up to you <strong>how many sports you switch between, so you don&#8217;t get tired of them<\/strong>. The table below shows the approximate number of calories burned during these activities. This value depends primarily on the <strong>intensity of movement<\/strong>. If you want to get energized before undertaking these activities, a <a aria-label=\"pre-workout supplement  (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pre-workout supplement <\/a>may come in handy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Caloric expenditure in an average male and female<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Activity<\/strong><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Output of a 65kg female per hour<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>HOW LONG WILL IT TAKE THIS WOMAN TO BURN A KILO OF FAT<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Output of an 80kg male per hour<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>HOW LONG WILL IT TAKE THIS MAN TO BURN A KILO OF FAT<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Running at 10 km\/h<\/strong><\/p><\/td><td>10.3<\/td><td>670 kcal<\/td><td>11 hours and 30 minutes<\/td><td>824 kcal<\/td><td>9 hours and 15 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Cycling at an average pace<\/strong><\/p><\/td><td>8<\/td><td>520 kcal<\/td><td>14 hours and 45 minutes<\/td><td>640 kcal<\/td><td>12 hours<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Mountaineering<\/strong><\/p><\/td><td>6<\/td><td>390 kcal<\/td><td>19 hours and 45 minutes<\/td><td>480 kcal<\/td><td>16 hours<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Skateboarding<\/strong><\/p><\/td><td>5<\/td><td>325 kcal<\/td><td>23 hours and 45 minutes<\/td><td>400 kcal<\/td><td>19 hours and 15 minutes<\/td><\/tr><tr><td><strong>Footbal<\/strong><\/td><td>8<\/td><td>520 kcal<\/td><td>14 hours and 45 minutes<\/td><td>640 kcal<\/td><td>12 hours<\/td><\/tr><tr><td><strong>Tennis<\/strong><\/td><td>7.3<\/td><td>475 kcal<\/td><td>16 hours and 15 minutes<\/td><td>584 kcal<\/td><td>13 hours and 15 minutes<\/td><\/tr><tr><td><strong>Volleyball<\/strong><\/td><td>5<\/td><td>325 kcal<\/td><td>23 hours and 45 minutes<\/td><td>400 kcal<\/td><td>19 hours and 15 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Inline skating<\/strong><\/p><\/td><td>7<\/td><td>455 kcal<\/td><td>17 hours<\/td><td>560 kcal<\/td><td>13 hours and 45 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/pohyb-1-1124x750.jpg\" alt=\"How many calories do you burn running and with other summer sports\" class=\"wp-image-225774\" width=\"843\" height=\"563\" title=\"How many calories do you burn running and with other summer sports\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pohyb-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pohyb-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pohyb-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pohyb-1.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_many_calories_do_you_burn_with_strength_training_squash_and_other_indoor_sports\"><\/span>How many calories do you burn with strength training, squash and other indoor sports<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Well, we also have a variant for those who are fans of indoor activities. Even indoor spaces offer many possibilities, and sometimes <strong>you don&#8217;t even have to leave the<\/strong> <strong>comfort of your own home<\/strong>. How about some yoga? You can also do strength training in the living room. The rate of calories burned again depends on the <strong>intensity and weight of the weights lifted<\/strong>. However, the primary purpose of strength training should not be to burn calories, but to build muscle mass, which will then <strong>burn energy even if you just lie back on the couch<\/strong>. <span style=\"color: #ff6600\">[6] [7]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Caloric expenditure in an average male and female<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Activity<\/strong><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Output of a 65kg female per hour<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>HOW LONG WILL IT TAKE THIS WOMAN TO BURN A KILO OF FAT\n<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Output of an 80kg male per hour<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>HOW LONG WILL IT TAKE THIS MAN TO BURN A KILO OF FAT\n<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Yoga<\/strong><\/p><\/td><td>3<\/td><td>195 kcal<\/td><td>39 hours and 30 minutes<\/td><td>240 kcal<\/td><td>32 hours<\/td><\/tr><tr><td><strong>Pilates<\/strong><\/td><td>3<\/td><td>195 kcal<\/td><td>39 hours and 30 minutes<\/td><td>240 kcal<\/td><td>32 hours<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Strength training<\/strong><\/p><\/td><td>6\u201310<\/td><td>390\u2013650 kcal<\/td><td>11 hours and 45 minutes \u2013 19 hours and 45 minutes<\/td><td>480\u2013800 kcal<\/td><td>9 hours and 45 minutes \u2013 16 hours<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Elliptical machine training<\/strong><\/p><\/td><td>5<\/td><td>325 kcal<\/td><td>23 hours and 45 minutes<\/td><td>400 kcal<\/td><td>19 hours and 15 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Dance<\/strong><\/p><\/td><td>7<\/td><td>455 kcal<\/td><td>17 hours<\/td><td>560 kcal<\/td><td>13 hours and 45 minutes<\/td><\/tr><tr><td><strong>Aerobics<\/strong><\/td><td>7.3<\/td><td>475 kcal<\/td><td>16 hours and 15 minutes<\/td><td>584 kcal<\/td><td>13 hours and 15 minutes<\/td><\/tr><tr><td><strong>Badminton<\/strong><\/td><td>5.5<\/td><td>358 kcal<\/td><td>21 hours and 30 minutes<\/td><td>440 kcal<\/td><td>17 hours and 30 minutes<\/td><\/tr><tr><td><strong>Basketball<\/strong><\/td><td>6.5<\/td><td>423 kcal<\/td><td>18 hours and 15 minutes<\/td><td>520 kcal<\/td><td>14 hours and 45 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Bag boxing<\/strong><\/p><\/td><td>5.5<\/td><td>358 kcal<\/td><td>21 hours and 30 minutes<\/td><td>440 kcal<\/td><td>17 hours and 30 minutes<\/td><\/tr><tr><td><strong>Squash<\/strong><\/td><td>7.3<\/td><td>475 kcal<\/td><td>16 hours and 15 minutes<\/td><td>584 kcal<\/td><td>13 hours and 15 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Recreational swimming<\/strong><\/p><\/td><td>5.4<\/td><td>351 kcal<\/td><td>22 hours<\/td><td>432 kcal<\/td><td>17 hours and 45 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/kiralydec-12-1124x750.jpg\" alt=\"How many calories do you burn with strength training and indoor sports\" class=\"wp-image-225795\" width=\"843\" height=\"563\" title=\"How many calories do you burn with strength training and indoor sports\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/kiralydec-12-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/kiralydec-12-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/kiralydec-12-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/kiralydec-12.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_many_calories_do_you_burn_with_regular_daily_activities\"><\/span>How many calories do you burn with regular daily activities<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The latest list of activities is likely to surprise those who feel that&nbsp;sport is the only way to burn calories. That&#8217;s not true, <strong>every extra<\/strong> <strong>bit of movement really counts.<\/strong> Even if it&#8217;s walking down the stairs, a short walk to the post office, or just cleaning the flat. That, too, can be a decent workout at times.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in more information about how to burn&nbsp; calories with normal daily activities, you should not miss the article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\" target=\"_blank\" aria-label=\"What Is the Most Important Factor When Losing Weight? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What Is the Most Important Factor When Losing Weight?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Caloric expenditure of an average male and female<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-left is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Activity<\/strong><\/th><th><strong>MET<\/strong><\/th><th><p style=\"text-align: center\"><strong>Output of a 65kg female per hour<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>HOW LONG WILL IT TAKE THIS WOMAN TO BURN A KILO OF FAT<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Output of an 80kg male per hour<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>HOW LONG WILL IT TAKE THIS MAN TO BURN A KILO OF FAT<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\"><strong>Vacuuming and mopping the floor<\/strong><\/p><\/td><td>3.3<\/td><td>215 kcal<\/td><td>35 hours and 45 minutes<\/td><td>264 kcal<\/td><td>29 hours and 15 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Moving boxes<\/strong><\/p><\/td><td>4<\/td><td>260 kcal<\/td><td>29 hours and 30 minutes<\/td><td>320 kcal<\/td><td>24 hours<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Car repair<\/strong><\/p><\/td><td>3.3<\/td><td>215 kcal<\/td><td>35 hours and 45 minutes<\/td><td>264 kcal<\/td><td>29 hours and 15 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Chopping wood<\/strong><\/p><\/td><td>6.3<\/td><td>410 kcal<\/td><td>18 hours and 45 minutes<\/td><td>504 kcal<\/td><td>15 hours and 15 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Gardening<\/strong><\/p><\/td><td>4.3<\/td><td>280 kcal<\/td><td>27 hours and 30 minutes<\/td><td>344 kcal<\/td><td>22 hours and 30 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Walking on a straight at 4 km\/h<\/strong><\/p><\/td><td>3<\/td><td>195 kcal<\/td><td>39 hours and 30 minutes<\/td><td>240 kcal<\/td><td>32 hours<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Motorcycle ride<\/strong><\/p><\/td><td>2.8<\/td><td>182 kcal<\/td><td>42 hours and 15 minutes<\/td><td>224 kcal<\/td><td>34 hours and 30 minutes<\/td><\/tr><tr><td><p style=\"text-align: center\"><strong>Cooking<\/strong><\/p><\/td><td>3<\/td><td>195 kcal<\/td><td>39 hours and 30 minutes<\/td><td>240 kcal<\/td><td>32 hours<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_should_you_remember\"><\/span>What is should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you can see, burning a kilo of fat using sport alone is not easy and can cost you more than <strong>10 hours of intensive training.<\/strong>&nbsp;Remember, therefore, that sport is not the only way to burn a kilo of fat. If you are trying to lose weight, it is usually most effective to increase your sporting activity and normal daily activities and <strong>reduce your calorie intake<\/strong>. You should realize you didn&#8217;t gain a kilo of fat in one day, so you can&#8217;t expect to get rid of it so quickly. Be patient, be consistent, and you&#8217;ll see the results sooner than later.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have a favourite sporting activity that helps you lose weight and improve your mood? Share your tips with us in the comments. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>A kilogram of fat does not have to be a nightmare. In today&#8217;s article, you will learn how many calories are hidden in it and how long you have to undertake physical activity to burn it. <\/p>\n","protected":false},"author":100,"featured_media":225842,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7433,6677,6449,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-226479","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-body-fat","9":"tag-calories","10":"tag-exercise","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Lose a Kilogram of Fat and How Much Energy Is Actually Hidden in It? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Do you want to lose weight? 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