How Many Kilometers to Run to Lose 1kg?

How Many Kilometers to Run to Lose 1kg?
Image by Drazen Zigic on Freepik

Losing weight and maintaining a healthy lifestyle is a goal for many individuals. While there are various methods to shed those extra pounds, running has always been a popular choice for achieving weight loss. This article explores the question, “How many kilometers should you run to lose 1kg?” and provides insights into the science behind this common fitness goal.

How many kilometers to run to lose 1kg in a day

Hello, fitness enthusiasts and weight loss warriors! We’ve all heard the buzz about running to shed those extra pounds, but the question that’s been on your mind is, “How many kilometers do I really need to run to lose 1kg?” Well, let’s cut the fluff and get straight to the point.

The honest answer is that it’s not as simple as running a specific number of kilometers. Here’s the deal:

Calories In vs. Calories Out


Weight loss fundamentally comes down to the simple concept of calories in versus calories out. To lose 1kg of body weight, you need to create a calorie deficit of approximately 7700 calories. Running can certainly help you burn calories, but the exact number of kilometers varies for each individual.

Factors That Matter

Several factors influence the number of kilometers you need to run:

1. Your Running Speed: The faster you run, the more calories you burn per kilometer. So, if you sprint, you’ll cover fewer kilometers to burn those 7700 calories.

2. Your Body Weight: Heavier individuals burn more calories while running compared to lighter folks. It’s a simple physics thing – you move more mass, you burn more energy.

3. Running Duration: The longer you run, the more calories you burn. Running for a more extended period can help you reach your calorie deficit goal sooner.

Let’s Do the Math

Suppose you weigh around 70kg and run at a moderate pace of 8km/h. Based on this, you’d need to run approximately 96.25km to lose 1kg. Now, that’s quite a distance, isn’t it?

The Brutal Truth

Here’s the unfiltered truth: relying solely on running to lose 1kg can be a daunting challenge. It’s not just about running; it’s about what you eat and maintaining a well-rounded fitness routine. Running is excellent for your cardiovascular health, but it shouldn’t be the sole weapon in your weight loss arsenal.

Reality Check

To lose weight effectively, combine running with a balanced diet. Remember, this journey is more of a marathon than a sprint. Quick fixes and crash diets usually don’t lead to sustainable results.

So, in a nutshell, there’s no magic number of kilometers that guarantees you’ll lose 1kg. It all depends on your individual factors. But one thing’s for sure: a combination of running, a healthy diet, and consistency is your best bet for achieving your weight loss goals.

That’s the truth, plain and simple. Keep it real, stay determined, and you’ll see the results you’re after.

Can you lose 1kg in 1 day?

If you’ve ever wondered whether it’s possible to shed a whopping 1 kilogram of weight in just one day, you’re not alone. The internet is flooded with all sorts of promises and quick fixes, but let’s cut to the chase and discover the truth about this seemingly magical weight loss goal.

How Many Kilometers to Run to Lose 1kg?
Image by Freepik

First things first, let’s get the answer straight without any sugarcoating: No, you cannot lose 1kg in just one day in a healthy and sustainable manner. It’s essential to be honest and realistic about what’s achievable in the world of weight loss.

Here’s why:

  1. Physiology Matters: Our bodies are incredible, but they can’t perform miracles. To lose weight, you need to create a calorie deficit. Typically, a 1kg weight loss is equivalent to a calorie deficit of around 7,700 calories. Achieving this in one day is practically impossible without risking your health.
  2. Water Weight vs. Fat Loss: When you see a dramatic change on the scale in a short time, it’s often due to the loss of water weight, not fat. This can happen through dehydration or drastic dietary changes, but it’s not a sustainable or healthy approach.
  3. Healthy Weight Loss: The recommended safe and sustainable weight loss rate is about 0.5 to 1kg per week. This allows your body to adapt to changes gradually, reducing the risk of muscle loss and other health issues.
  4. Crash Diets and Fads: Rapid weight loss methods, like crash diets or excessive exercise, can be harmful. They can lead to nutrient deficiencies, muscle loss, and other health problems. It’s not worth the risks.
  5. The Importance of Patience: Remember, losing weight is a journey. It’s not just about numbers on the scale but about improving your overall health and well-being. Sustainable changes to your diet and exercise habits are key.

So, while the internet may be filled with promises of losing 1kg in 1 day, it’s crucial to approach weight loss with a dose of reality. Focus on creating a sustainable and healthy lifestyle that you can maintain over the long term. There’s no quick fix, but with patience and determination, you can achieve your weight loss goals safely and effectively.

Related: How Many Steps in a Kilometer?

How much weight will I lose if I run 1 km a day?

First off, let’s get real: there’s no one-size-fits-all answer. Weight loss depends on a bunch of factors like your current weight, diet, genetics, and metabolism. However, I’ll give you a ballpark estimate.

According to several studies, running 1 kilometer (or 0.62 miles) a day can burn around 100 calories for an average-sized person. That’s roughly equivalent to a small chocolate chip cookie.

To know more about this, check out this article – How Many Calories Do You Burn While Running?

In simpler terms, running 1 kilometer daily might help you lose about 1 pound (0.45 kilograms) in a month.

If you do it consistently for a year, that could add up to around 12 pounds (5.4 kilograms).

But here’s the kicker: it’s not just about the number on the scale. Running isn’t a magical weight loss potion.

It can help create a calorie deficit, but what you eat matters just as much, if not more. You can’t outrun a bad diet.

So, while running is fantastic for your health and fitness, it’s not a golden ticket to losing all the weight you desire.

The key to effective and sustainable weight loss is a combination of factors:

  1. Diet: Eat a balanced, nutritious diet with a calorie deficit. Focus on whole foods, lean protein, fruits, veggies, and healthy fats.
  2. Consistency: Running 1 kilometer daily can be a great habit, but consider adding variety to your workouts. Mix in strength training and other forms of cardio for a well-rounded fitness routine.
  3. Patience: Weight loss takes time. Don’t expect immediate results. Be consistent and stay motivated.
  4. Listen to Your Body: Don’t push yourself too hard. Gradually increase your distance and speed to avoid injury.
  5. Stay Hydrated: Drink plenty of water to support your body’s functions, especially during and after your run.

Related: What will happen if I run 3km every day? 

Running and diet plan for weight loss

I’m about to break it down for you in simple terms. No fluff, no sugar-coating – just the real deal.

Step 1: The Running Plan

Set Realistic Goals: Before lacing up those sneakers, set clear, achievable goals. According to studies, losing 1-2 pounds per week is a safe and sustainable rate. So, aim for that.

Create a Schedule: Consistency is key. Start with 3-4 days of running per week. No need to go full sprinter, even brisk walking will do the trick.

Gradual Progression: Begin with 20-30 minutes and gradually increase your running time by 5-10 minutes every week.

Mix It Up: Don’t stick to just one speed. Incorporate intervals of faster and slower running. This not only burns more calories but also keeps things interesting.

Stay Hydrated: Dehydration can slow your progress. Drink water before, during, and after your run.

Listen to Your Body: If you feel pain, take a break. Overexerting yourself can lead to injuries, derailing your weight loss journey.

Now, let’s move on to the real game-changer:

Step 2: The Diet Plan

Balanced Diet: Ditch those fad diets and focus on balance. A study published in the Journal of the American Medical Association found that a balanced diet is more effective in the long run.

Portion Control: Keep an eye on portion sizes. Use smaller plates to trick your brain into feeling satisfied with less food.

Cut Back on Processed Foods: Processed foods are often packed with empty calories. Opt for fresh, whole foods whenever possible.

More Fruits and Veggies: Load up on fruits and vegetables. They’re low in calories, high in nutrients, and will help you feel full.

Lean Proteins: Incorporate lean protein sources like chicken, fish, and tofu. They’ll keep you full and help preserve your muscle mass.

Limit Sugar and Saturated Fat: These culprits can sabotage your weight loss efforts. Read labels and avoid excessive sugar and saturated fats.

Stay Hydrated: Yes, this is mentioned again because it’s crucial for both your running and diet plan. Water can help control your appetite and support your metabolism.

Plan Your Meals: Preparing your meals in advance can help you avoid unhealthy choices when you’re hungry and in a rush.

Now, let’s visualize your progress with some charts:

Running Progress Chart

Week Running Days Duration (Minutes)
1 3 20
2 3 25
3 4 30
4 4 35
5 4 40

Diet Progress Chart

Week Balanced Meals Fruits & Veggies Lean Proteins Water Intake (8oz glasses)
1 6 days 3 servings 3 days 8
2 6 days 4 servings 4 days 9
3 7 days 5 servings 5 days 10
4 7 days 6 servings 6 days 10
5 7 days 7 servings 7 days 10

Remember, weight loss is not just a physical journey; it’s a mental one too. Stay positive, stay consistent, and you’ll see the results you want. No shortcuts, no gimmicks – just hard work and smart choices.

The science behind weight loss and running

At its core, weight loss is all about calories. When you burn more calories than you consume, you shed those extra pounds.

Running, as an intense physical activity, is a powerful calorie-burning machine. The more you run, the more calories you burn.

Here’s the cool part – running keeps burning calories even after you stop. This is known as excess post-exercise oxygen consumption (EPOC), or the afterburn effect.

After a vigorous run, your body works hard to recover, which means it continues to burn calories long after your sneakers come off.

You might have heard about the “fat-burning zone.” It’s a range of exercise intensity where your body primarily burns fat for fuel.

Running in this zone can be effective for weight loss because it targets fat stores. However, don’t forget, that running at higher intensities burns more total calories, which can also lead to weight loss.

Running isn’t just about torching calories; it also helps preserve muscle mass.

Muscle burns more calories at rest than fat, so the more you have, the more calories you burn even when you’re chilling on the couch.

Running helps maintain that lean muscle, which is a crucial part of the weight loss equation.

Running releases endorphins, those feel-good hormones. But it’s not just about the mood boost. Running also affects hormones related to appetite and metabolism.

Studies show that running can help regulate hormones, making it easier to manage your food intake and control weight.

For many, the stubborn belly fat is a top concern. Running can be a great way to target this area.

It’s been shown that aerobic exercises like running can help reduce visceral fat, the fat stored in your abdomen, which is linked to various health issues.

Exercise, including running, can help control your appetite.

It’s a win-win – you burn calories during the run, and your post-workout appetite is often easier to manage, making it less likely to overeat.

If you want to know in detail the science behind running and walking then check out this article – Want to Lose Weight? Then Run, Don’t Walk: Study

Why do some people lose weight faster than others?

Genetics can’t be ignored when discussing weight loss. A study in the “New England Journal of Medicine” suggests that specific genes can impact how our bodies respond to diet and exercise. Some people may be genetically predisposed to store more fat or have a harder time losing it. It might not be fair, but it’s a reality we need to acknowledge.

These genetic factors can also affect where our bodies store fat, with some individuals more prone to belly fat or “love handles.” Targeted exercises and customized nutrition plans can help address these differences.

Another critical factor in the weight loss equation is hormones. Hormones like leptin, which signals fullness, and ghrelin, which triggers hunger, play a vital role. Research published in the “American Journal of Physiology” reveals that these hormones can vary from person to person, influencing appetite and weight loss results.

How Many Kilometers to Run to Lose 1kg?
How Many Kilometers to Run to Lose 1kg?

Some individuals may have hormones that make them feel full more quickly, making it easier for them to eat less, while others may feel hungry more often, leading to increased calorie intake. Understanding your body’s hunger cues and making mindful food choices can help level the playing field.

Hi, gurbi is a fashion blogger, designer, and fashion consultant. He is 25 yrs old man who love the world of fashion.