How Many Calories Does It Take to Gain 1kg—and Why We Feel Heavier Over Christmas
The holiday season is here, and with it comes indulgent meals, festive treats, and a common concern: weight gain. Many of us step on the scales after Christmas and see a sudden increase, but how much of this is actual fat gain, and how much is temporary? Let’s break it down.
How Many Calories Does It Take to Gain 1kg of Body Weight?
To gain 1 kilogram of body fat, you would need to consume about 7,700 excess calories beyond what your body needs to maintain its current weight. That’s a lot of mince pies! For context:
A slice of Christmas cake might contain around 250–300 calories.
A generous serving of roast potatoes could add another 200 calories.
Even with holiday indulgence, it’s unlikely to consistently eat 7,700 excess calories over a day or two. So why do the scales jump so dramatically after Christmas?
The Festive Weight Gain Puzzle
Increased Carb Intake: Holiday meals are often loaded with carbohydrates—think bread rolls, pasta salads, desserts, and Christmas pudding. Carbs are stored in your muscles and liver as glycogen, and for every gram of glycogen, your body stores about 3 grams of water. This water retention can temporarily increase your weight.
Higher Salt Consumption: Many festive foods—like ham, stuffing, and cheese—are high in salt. Sodium causes the body to retain water, contributing to that “bloated” feeling and higher scale weight.
Reduced Movement: Let’s face it, we’re more likely to lounge on the couch watching Christmas movies than hitting the gym during the holidays. Lower activity levels mean fewer calories burned, which can tip the energy balance slightly.
Water Weight: The combination of carbs, salt, and reduced movement leads to more water retention. This can make it seem like you’ve gained kilos overnight, but it’s not permanent.
The Truth About Fat Gain Over Christmas
While it’s true that overeating consistently over the festive period can lead to fat gain, much of the post-Christmas weight increase is temporary. Once you return to your usual eating patterns, reduce sodium, and rehydrate properly, much of this “extra weight” will disappear.
How to Enjoy Christmas Without the Worry
Practice Mindful Indulgence: Savour your favourite treats without guilt, but stop eating when you feel satisfied.
Stay Active: Even a short daily walk can help balance your energy intake and reduce bloating.
Drink Plenty of Water: Staying hydrated helps your body flush out excess sodium and reduces water retention.
Don’t Stress Over the Scales: Remember, weight fluctuations are normal—especially during the holidays.
Remember, you are a human being enjoying a human experience, so try to avoid punishing yourself for enjoying good food. Focus on how you feel rather than the number on the scale, and remember: one or two indulgent meals won’t derail your health goals.
The diet industry is a multi billion dollar industry that preys on your every insecurity. If you have been struggling with extra kilos over the past few years, a fad diet in the new year is not the answer.
In early 2025 I am commencing a group nutrition coaching program where I teach you all you need to know about good nutrition and planning meals so that you can ditch the fad diets forever. This will be community based learning with my support and expertise as a qualified nutrition coach.
WANT TO LEARN MORE?
If you are keen to learn more, send me a message and tell me why you are fed-up with post-Christmas dieting and what you want to do differently in 2025. You got this!
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