You need to consume about 1800~2000 kcal a day

One gram of fat can produce 9 kcal (37.56 kilojoules) of energy, and one kilogram of fat can produce 9,000 kcal of energy. If we take a light manual worker or mental worker weighing 60 kilograms as an example;

He needs to consume about 1,800 to 2,000 kcal of energy a day, and a maximum of 14,000 kcal of energy is consumed in a week, which is equivalent to burning 1,555 kcal of energy. grams (3 pounds) of fat. In other words, if a mental worker or light manual worker eats nothing for a week and continues to work, he can only lose 3 pounds of fat at most.

Counting calories daily is not effective for weight loss, everything depends on the quality of the food:

Calories, unlike sugar and fat, are only quantitative values ??of calories. More important than the calories a food contains is its nutritional quality. For example, for the same amount of calories, a cup of Coca-Cola provides water and 8 tablespoons of sugar. And half a banana provides fiber, carbohydrates, potassium, magnesium and good-quality plant protein.

Counting calories alone is dangerous and flawed and can lead to eating disorders and, in some cases, anorexia or bulimia. Experts say that when we start counting calories, we lose the joy of eating and cut off our senses. Real dietary therapy should focus on food quality and physical activity.

Reference for the above content: People's Daily Online - The fat limit is two pounds per week