To lose 4kg of body weight, you need to create a calorie deficit of approximately 28,000 calories. This is based on the fact that one pound of body weight is equivalent to about 3,500 calories. Therefore, 4kg is roughly equivalent to 8.8 pounds, which translates to a total calorie deficit of 28,000 calories.
However, it's important to note that weight loss is not just about burning calories through exercise. It also involves making changes to your diet and lifestyle to ensure that you're consuming fewer calories than you're burning. It's recommended that you aim for a sustainable weight loss rate of 0.5-1kg per week, which would require a daily calorie deficit of 500-1000 calories. This deficit can be achieved through a combination of exercise and dietary changes.
It's also worth mentioning that the number of calories you need to burn to lose weight depends on various factors such as your current weight, age, gender, activity level, and metabolism. Therefore, it's best to consult with a healthcare professional or a registered dietitian who can assess your individual needs and provide personalized recommendations.
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