1, you should make sure that the weight loss you are doing is the fat lost by weight loss, excluding water. 2. 1kg fat is about 7700 calories. 3.7700* 10=77000 calories. 4. You consume 1 1000 calories on average every day. 5. in theory. If you consume 1000 calories every day through aerobic exercise, you can lose 3.9 kilograms of fat a month, which is about 8 kilograms. This is basically the limit of healthy fat loss. Losing ten pounds a week equals death. It's good to lose one kilogram, that is, you need to control your diet, and run more than 10 km every day, 7700X5, because people said 10 kg, not 10 kg.