How Many Calories Should You Be Burning To Lose Weight

If you are trying to lose weight, the first thing you should find out is how many calories you need to burn every day.

Knowing how many calories you burn each day will help you figure out how many calories to consume so that you create a calorie deficit that will lead to weight loss.

Don’t worry, it’s not as complicated as it sounds, our online calorie calculator will do all calculations for you and give you a straight forward answer.

How Many Calories Should You Burn A Day

How to use our calculator: Type your age, select your gender, enter your height in either feet and inches or cm, enter your weight in pounds or kg and select your daily activity level. Enter how much weight you want to lose (in pounds or kg) and the period (in days). Click the CALCULATE button.

Your age: Your gender: Male Female Your height: ft & in OR cm Your weight: lbs OR kg Daily activity level: No sport/exercise Light activity (sport 1-3 times per week) Moderate activity (sport 3-5 times per week) High activity (everyday exercise) Extreme activity (professional athlete) How much weight you want to lose? lbs OR kg When do you want to lose it? days

You can use our calculator above to find out your Basal Metabolic Rate (BMR), how many calories you burn per day based on your activity level and how many calories you need to save per day (through dieting or exercise) in order to reach your weight loss goal.

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Many studies have found that in general women need 1500-2000 calories to maintain their current weight and for men the range goes to 2000-2500 calories.

In essence, this figure gives you the number of calories your body needs on a daily basis in order to function properly.

Note This is not how many calories you should consume per day but how many calories your body needs to function without doing anything. It can also be considered as the number of calories you burn a day doing nothing. Step 2: The Harris-Benedict Formula

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The next step is to use the Harris-Benedict formula (2) to calculate how many calories you need per day to maintain your current weight.

For example, if your BMR is 1600 calories and you are lightly active during the day then your daily calorie requirements are: 1600 x 1.375 = 2200 calories per day. 2200 calories are needed so that you maintain your current weight.

If you want to lose weight you should be consuming less than 2200 calories per day and if you want to gain weight you should be consuming more than 2200 calories per day.

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The next step is to decide how many pounds you want to lose and when. To set-up realistic goals, you should understand when do you lose weight.

There are many factors that affect how much weight you can lose (and when) but in its simplest form weight loss will occur when the calories you burn are more than the calories you consume.

Food and drinks (think diet) are the only sources for calories you consume while exercise, physical activity and other body factors affect the rate you burn calories.

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This means that if you consume 3500 more calories than what you burn in a period of time you will gain one pound but if you manage to burn 3500 more calories than you consume you will lose 1 pound.

The last step is to calculate how many calories you need to burn per day in order to reach your goal weight.

Note This is only an estimate and it is not guaranteed that by following this number you will lose or gain weight. There are many other factors involved in losing weight and the number of calories you consume is just one of the elements and since it is easy to calculate you can use it as your starting point.

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Let’s assume that you are a 40 year old woman, 5 ft and 3 inches tall, 143 pounds weight and lightly active. Your goal is to lose 5 pounds in 2 months.

This means that if you consume 1905 calories per day, you will maintain your current weight. If you eat more than 1905 calories you will eventually gain weight and if you eat less than 1905 calories, you will lose weight.

Doing some basic calculations you can find out that this is equivalent to 280 calories per day. If you manage to save 280 calories per day you will lose 5 pounds in 2 months.

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4. Subtract the number of calories you need to save per day (Step 3 above) from your daily calorie needs (step 2 above)

For example,  if you are consuming  1800 calories per day, in order to lose weight you need to consume only 1625 calories per day (as calculated above).

Burning calories is not easy. Those that are counting calories burned while exercising know that it’s hard work to burn those extra calories.

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From my experience a lot of people hesitate to even try and lose weight because they don’t know from where to start. They know that they should go on a diet and exercise regime but the lack of measurable goals creates uncertainty and this leads to failure before to even begin!

To bypass this problem and have clear goals on what you want to achieve, you can start your weight loss process by doing some simple calorie calculations, as explained above.

By calculating how many calories you should be eating per day and how many calories you should be burning per day, you can have a better picture about your daily calorie needs and a rough estimate as to when you will be able to reach your ideal weight.

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As explained above, you can use these calculations to give you an idea where you stand and how much effort you need to make until you meet your goals and target weight.

Don’t forget that the amount of calories you should burn a day depends on the number of calories you consume through food and the number of calories you want to save for weight loss.

If you eat more calories than you need, you will have to burn more calories through exercise to stay aligned with your weight loss goals.

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Holly Klamer, RD Holly is a registered dietitian (RDN) with a MS degree in nutrition and exercise science. She teaches culinary nutrition classes at Kalamazoo Valley Community College. You can connect with Holly on LinkedIn.Indeed you must have heard about the term, ‘calorie’ before in the context of health and fitness. If one says how many calories should i burn in a day, here “calories to burn” refers to the process by which the body converts the energy stored in food into usable energy. 

For effective weight management, many people often wonder, ‘How much calories should I burn a day? Well, whenever a person loses or gains weight, the body burns calories to achieve that, as weight changes are a result of an imbalance between the calories consumed and those expended through metabolism and physical activity. And yes, our body burns calories daily to power the body’s functions. So, the rational question is How many calories should I burn in a day? how many calories to burn to lose weight? Let us explore the answers to these questions and more about calories. 

Before we learn the answer to how many calories should I burn a day, it’s important to understand how calories are burnt. As of now, we talked about calories, now let’s talk about Metabolism. Metabolism refers to a set of processes done by our body, one of them is breaking down food with oxygen to produce energy. And, this function/part of metabolism is known as ‘respiration’. 

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So, this sums up that calories are burnt through a process called respiration. Also, it’s important to know that our body burns calories while performing day-to-day tasks and even at rest, to perform functions like breathing, releasing hormones and blood circulation. The number of calories your body burns when at rest is known as basal metabolic rate, also called basal metabolism. And, you can calculate these calories using a BMR Calculator. 

Now that you know how many calories should I burn a day, let us understand how your body does that. Our body burns calories depending on several factors and at different rates. But, have you ever wondered why the number of calories burnt while doing an activity differs from person to person? Why do two people not burn an equal number of calories while running at the same speed on the treadmill? how many calories to burn to lose weight is enough for me? Then to answer such questions, let us look at the factors affecting calorie burn; 

The amount of daily activity refers to the level of physical movement and exercise a person engages in throughout the day. This includes activities such as walking, standing, household chores, and planned exercise routines. The more active a person is during the day, the higher their daily calorie expenditure is likely to be, and you don’t even need to worry about questions like how many calories should I burn a day! 

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Age is a demographic factor