Losing 5kg in a week is a huge challenge, and it requires a significant calorie deficit. To achieve this goal, you need to reduce your food intake by 17,500 calories over the course of seven days. This means that you need to consume 500-800 calories per day, depending on your weight and activity level. It is important to note that this number is only an estimate and there is no guarantee that following it will result in weight loss.
If you weigh 250 pounds, you will need to reduce your daily calorie intake to approximately 1,250 calories per day, an amount that is too low and equates to starvation. It all depends on what you eat a lot, I think the more fruits and vegetables you eat, the fewer calories you need to count. For example, reducing 300 calories per day and increasing daily activity to burn an additional 200 calories should result in a weight loss of one pound. Knowing how many calories you burn each day will help you calculate how many calories to consume to create a calorie deficit that will lead you to lose weight.
If you are a male aged 40 with a weight of 75kg and height of 160cm, walking for 350 calories per day and consuming 1000 calories of food per day, then your ideal weight should be between 153-200 pounds. To reach this goal, you should burn about 750 calories a day walking about 4.5-5 miles (most are high elevation, some downhill (about 1.5 of them) that you tend to run. If you eat more than 1905 calories, you will eventually gain weight and if you eat less than 1905 calories, you will lose weight.
