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    How Many Calories Should You Burn a Day to Lose Weight?

    Here's how many calories you should burn a day to lose weight. Learn how to calculate how many calories you burn a day and how to increase that for weight loss.

    How Many Calories Should You Burn a Day to Lose Weight?

    By Andrea Boldt

    Updated March 2, 2022

    Reviewed by Veronica Johnson, MD

    How many calories you should burn a day depends on your weight-loss goals.

    Image Credit: PeopleImages/E+/GettyImages

    It's a tale as old as time: In order to lose weight, you need to move more and eat less. But understanding how much more to move can be confusing.

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    That's because the amount of calories you need to burn a day to lose weight depends on many factors, including your weight-loss goal, how much you're eating and how you're burning those calories.

    While weight loss may be your primary goal, physical activity serves up many health benefits, like better joint mobility, protection against chronic disease, enhanced mood and improved stamina. So, beyond burning calories, know you're doing your body a world of good when you move more.

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    To lose 1 to 2 pounds per week, you'll need to burn 500 to 1,000 calories more than you eat each day — or 3,500 to 7,000 calories per week.

    How to Calculate Your Daily Calorie Burn

    The total number of calories you burn in a day depends on things like your age, height and weight, muscle mass and how much you exercise, according to Kansas State University.

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    There are several formulas to calculate your exact total daily energy expenditure, or TDEE (more on that in a minute), but there's also a simpler method based only on body weight. While it's not as accurate, it can give you a starting point to work from without having to do a lot of math:

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    Daily calories burned:​ 15-16 per pound of body weight

    Calories needed for weight loss:​ 12-13 per pound of body weight

    Calories needed for weight gain:​ 18-19 per pound of body weight

    To get a more exact idea of your TDEE, you need to know four things, per Kansas State University:

    Resting Metabolic Rate (RMR)

    Sometimes referred to as basal metabolic rate (BMR), this is the total number of calories your body needs each day just for basic functions (think: breathing, blinking, etc). In general, your RMR is higher if you're younger and have more muscle, but your genetics plays a role, too.

    RMR makes up the largest portion of your TDEE (about 60 percent), according to an April 2015 paper in ​Mayo Clinic Proceedings.​

    To calculate your RMR, you can use either the Harris-Benedict Equation or Mifflin-St Jeor Equation, per the National Academy of Sports Medicine:

    Harris-Benedict Equation

    People assigned male at birth (AMAB): 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

    People assigned female at birth (AFAB): 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

    Note that 1 kg is equal to 2.2 pounds, and 1 inch is 2.54 cm.

    Mifflin-St Jeor Equation

    People AMAB: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

    People AFAB: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

    Thermic Effect of Food (TEF)

    TEF is the calories your body uses to digest, absorb and store the nutrients from the food you eat. Certain foods have been shown to have a higher thermic effect than others, meaning your body burns more calories to process them. These include foods high in protein and fiber, especially.

    TEF accounts for up to 10 percent of your TDEE, per the paper in ​Mayo Clinic Proceedings​.

    Nonexercise Activity Thermogenesis (NEAT)

    NEAT is the number of calories your body uses doing daily activities, like brushing your teeth, washing dishes and walking, according to the April 2015 paper in ​Mayo Clinic Proceedings​. This number varies greatly from person to person, and even from day to day, depending on your activity level.

    Calories Burned During Exercise

    Just how many calories you burn during a workout depends on how long and how intensely you exercise. Together with NEAT, the calories you burn during exercise makes up somewhere between 10 and 30 percent of your TDEE, per the paper in ​Mayo Clinic Proceedings​.

    Calculate Your TDEE

    Multiply your RMR by your activity level to get your estimated TDEE, per Kansas State University:

    Sedentary:​ BMR x 1.2 (little or no exercise, desk job)

    Lightly active:​ BMR x 1.375 (light exercise 1-3 days per week)

    Moderately active:​ BMR x 1.55 (moderate exercise 6-7 days per week)

    Very active:​ BMR x 1.725 (hard exercise every day, or exercising twice per day)

    Extra active:​ BMR x 1.9 (hard exercise two or more times per day, or training for a marathon, triathlon, etc.)

    How to Calculate Your Weekly Calorie Burn

    Calculating how many calories you burn in a week is much the same as figuring out your daily calorie burn.

    First, determine your RMR using the equation above. Then calculate your TDEE by multiplying your RMR by your activity level, per Kansas State University. From there, you can multiply your daily calorie burn by seven to scale it to a week.

    Source : www.livestrong.com

    How Many Calories Do I Burn in a Day?

    How many calories you burn daily depends on your sex, age, and activity level. This article examines how many calories are needed to maintain, lose, or gain weight.

    How Many Calories Do I Burn in a Day?

    Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Katey Davidson, MScFN, RD, CPT — Updated on November 30, 2021

    We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

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    Every day, you burn calories when you move around, exercise, and go about your daily tasks.

    Most female adults need 1,600–2,200 calories per day, while adult males need 2,200–3,000 calories per day. However, the amount of calories you need each day is unique to your body and activity levels (1

    Trusted Source Trusted Source ).

    Calories are important for basic bodily functions, such as:

    breathing circulating blood cell processes

    You also burn additional calories from everyday movements, as well as exercise, which can vary considerably from person to person. If you’ve ever wondered how many calories you burn each day, the Mifflin-St Jeor formula can help you figure this out.

    This formula calculates your resting metabolic rate (RMR), also known as your resting energy expenditure, which is the number of calories your body needs to function at rest.

    With one more calculation, which considers your activity levels, you can work out how many calories you need each day to maintain your current weight. Eating fewer calories than this will likely result in weight loss, while eating more calories than this will likely lead to weight gain.

    This article teaches you how to calculate your calorie needs based on your health goals.

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    How many calories should I burn in a day?

    The number of calories you should burn in a day largely depends on your personal health and fitness goals, as well as other factors like your age, sex, height, weight, and activity levels.

    To lose weight

    To lose weight, you must be in a calorie deficit. This means you’re either eating fewer calories than your body needs, burning additional calories, or a combination of both.

    For sustainable weight loss, an ideal calorie deficit will be around 10–20% fewer calories than your total daily energy expenditure (TDEE).

    Let’s say that your body needs 2,200 calories per day. A calorie deficit of 10–20% would be 1,760–1,980 calories per day (Equation: 2,200 – (2,200 × 0.1) = 1,980 or 2,200 – (2,200 × 0.2) = 1,760).

    While you can achieve weight loss quicker with a larger calorie deficit, it may be difficult to sustain long term since it will likely lead to significant hunger. Your body may employ mechanisms to prevent further weight loss, such as sluggishness or a reduced metabolic rate (2

    Trusted Source Trusted Source , 3 Trusted Source Trusted Source ).

    Furthermore, too large of a deficit can lead to loss of lean muscle. A mild calorie deficit paired with resistance training can help preserve lean muscle mass while also promoting fat loss (4

    Trusted Source Trusted Source , 5 Trusted Source Trusted Source , 6 Trusted Source Trusted Source ).

    That said, weight loss can be influenced by a variety of factors, such as age, genetics, hormones, medical conditions, and medications. Therefore, you may need to work with a healthcare professional who can develop personalized recommendations for you (7

    Trusted Source Trusted Source ).

    To maintain weight

    If you’re looking to maintain your weight, you’ll want to ensure your calorie intake matches your calorie expenditure.

    To figure this out, you’ll need to calculate your TDEE, which is the number of calories your body needs to sustain the weight you’re currently at.

    If you notice that you’re gaining weight, this is likely a sign that you’re either consuming more calories or expending fewer calories than you intend to. If you’re losing weight, you’re liking not eating enough calories or expending too many calories.

    To gain weight

    If you want to gain weight, you need to be in a calorie surplus. This means that you’re either eating more calories than your body needs, expending fewer calories, or a combination of both.

    As in the case of a calorie deficit, you’ll want to do this slowly to ensure it’s healthy and sustainable. A mild calorie surplus of around 10–20% will allow for slow, gradual weight gain.

    If your calorie needs are 2,200 calories per day, a calorie surplus of 10–20% would be 2,420–2,640 calories per day.

    While it may seem obvious to eat a very large amount of calories and limit your physical activity, this strategy isn’t ideal, as it will likely lead to excessive fat accumulation and removes the important health benefits of exercise (8

    Trusted Source Trusted Source ).

    Ideally, choose nutrient-dense foods that are higher in calories to support gradual weight gain. Examples include:

    whole milk, yogurt, etc.

    protein shakes avocados

    nuts, seeds, and their oils

    rice and other whole grains

    Source : www.healthline.com

    How Many Calories Do You Need to Burn to Lose Weight?

    Experts weigh in on how many calories you should burn each day to see results.

    Wellness Fitness

    How Many Calories Do You Need to Burn to Lose Weight?

    Experts weigh in on how many calories you should burn each day to see results.

    Mercey Livingston Medically Reviewed

    June 6, 2022 1:00 p.m. PT

    4 min read

    Weight loss is a numbers game -- you have to burn more calories than you eat in order to see results.

    Oli Kellett/Stone/Getty Images

    Let me see if you've heard this before: Burn more calories than you eat. So often we hear the key to weight loss reduced to just calories in versus calories out, but it really isn't that easy. There's no single magic number that applies to everyone. That's because everyone burns a different amount of calories at rest, which you need to consider before figuring out how many calories you burn during a workout and then how many calories to eat.

    Watch this: Smartwatches aren't fully baked when it comes to calorie...

    8:49

    There's many factors that impact your ability to see results, but if you're taking up exercise to lose weight, it is important to pay attention to how many calories you're using up during each workout and how many you're taking in with your diet. Consulting with a dietitian or nutritionist can come in handy, since they are trained to help address your body's specific calorie needs. But without one, you can still estimate how many calories you need each day and how much to burn when exercising. With the help of certified trainer, Brooke Taylor, we break down the best strategy for working out to reach your weight loss goals.

    Read more: Best Home Exercise Equipment for 2022

    A quick reminder before you keep reading: It's important to keep a healthy mindset through this process. Exercising with the sole goal of "punishing" yourself for what you ate or just to burn a ton of calories may motivate you temporarily, but the most sustainable motivation for exercise comes from something positive, like exercising to relieve stress or get your body moving. Remember that exercise offers so many more benefits for your health and well-being than just weight loss or calorie burn.

    How many calories should you burn to lose weight?

    If your goal is to lose weight and you're tracking calories, then you have to burn more calories than you consume, creating a deficit. To do this, you should take into account your basal metabolic rate, which is the number of calories your body burns at rest. Then factor in how many calories you're eating per day.

    Once you have the total calories you burn at rest and eat in a week (multiply your BMR by 7 and calorie intake by 7) you can adjust your calorie intake and workouts so that you're burning about 2,000 calories a week, which is the goal that Taylor gives most clients.

    According to Taylor, aiming to lose one to two pounds each week is a healthy goal. One pound equals 3,500 calories, and you can split up how you create that deficit. She recommends burning 2,000 calories per week by exercising, and then trimming 1,500 calories a week from your diet, which breaks down to about 214 fewer calories per day.

    A general rule is to aim to burn 400 to 500 calories, five days a week during your workouts. Remember, the number of calories you burn in a workout depends on your weight, sex, age and many other factors, but this number is a good starting place. For example, a man who weighs 200 pounds is going to burn more calories doing the same workout as a woman who weighs 130 pounds.

    "Every body is different, which is why it is super important to work with certified professionals to personalize a program for you, monitor your program, make suggestions as you go and make alterations if needed," Taylor says.

    Heart rate-based fitness trackers and monitors are tools for determining your calorie burn.

    Atit Phetmuangtong/EyeEm/Getty Images

    How to track calorie burn when you exercise

    Most fitness trackers, including the Fitbit, Apple Watch and Whoop, will tell you your calorie burn for each workout. This is typically based on your heart rate and other personal information you entered into the device settings when you set it up (like your weight, age and sex). Taylor says she's a fan of the Polar heart-rate monitor since chest-strap monitors (like Polar) tend to be more accurate than trackers you wear on your wrist. None of those devices are perfectly accurate, but they can get you close.

    You can also use an online calculator where you select the type of workout, your age, sex and weight and the duration of the workout.

    According to Taylor, the main factors that determine how many calories you burn during a workout include:

    Heart rate training zone: Your heart rate zones show "how hard you are pushing and recovery periods," Taylor says. "Your heart rate changes daily so knowing how much you are burning and what zones you are training in will only help you achieve your goals that much faster."

    Source : www.cnet.com

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