How Many Calories Should I Burn A Day? A Comprehensive Guide
Sign in

How many calories should I burn a day? A Comprehensive Guide


Are you worried about your weight or eating habits? If you want to maintain your weight and stay fit, you must do more exercise and eat less. Calories are necessary for our bodies, but too many calories can harm your health. It all depends on your daily routine, how much you eat, and how you burn calories through exercise. 

While losing weight may be your primary objective, exercise has several health advantages, including greater joint mobility, chronic disease prevention, an improved mood, and increased stamina. Therefore, moving more will benefit your body. This article will tell you how many calories should I burn a day and everything else about burning calories. 

What is a calorie?

The calorie is the unit of energy in food and drinks. Each person needs a certain amount of calories to live a healthy life. As per the NHS, each gender needs extra calories daily, whereas males need 2500 and women need 2000 calories daily. However, it also varies depending on several factors, such as losing or gaining weight. When it comes to weight loss, weight maintenance, or weight gain, you must think twice about your long-term energy balance or the difference between the calories you consume and the calories you burn because you must maintain the needed amount of calories in your body. 

How many calories per day should I burn to lose weight?

To lose weight, you must have a calorie deficit. This suggests that you're taking in fewer calories than your body needs, burning more calories, or doing both. A long-term calorie deficit for weight loss is 10–20% of your total daily energy expenditure with fewer calories (TDEE).

You must think about how many calories does the average person burn a day, so here is the answer, your body requires 2,200 calories per day. A daily calorie deficit of 10-20% would be 1,760-1,980 (equation: 2,200 - (2,200 x 0.1) = 1,980 or 2,200 - (2,200 x 0.2) = 1,760). Even though a high-calorie deficit will help you lose weight fast, it will undoubtedly cause severe hunger if you maintain it for an extended period.

To stop you from losing more weight, your body might make you tired or slow down your metabolism. Lean muscular atrophy may also happen in cases of severe insufficiency. You can maintain lean muscle mass while reducing fat by limiting calorie intake and engaging in resistance training.

How many calories do I burn through physical activity?

Most people believe that to burn calories, they must work hard or engage in more exercise; perhaps you are one of them because it is natural. Even though exercise burns more calories, your body continues to burn calories when you move for your daily activities. The number of calories I should burn each day depends on my weight. According to their weight and the amount of food they consume, people will burn the following calories when they continuously perform household chores for 30 minutes. 

It is crucial to remember that how many calories you burn at rest is influenced by your physical activity level. Indeed, aerobic exercise burns more calories during a workout than resistance exercise, but the latter increases the resting metabolic rate for up to 14 hours.

How do you calculate burned calories?

To maintain, lose, or gain weight, a person must be able to calculate how many calories do I need to lose weight. Undoubtedly, there are numerous methods where you can calculate how you burn your calories. The following are the method for calculator burn calories: 

  • Calculate RMR
With the RMR, you can calculate how much your body needs calories in a day.  RMR does not include your daily activities it has sex, height, age, and weight to accurate calculation. 
For males, 9.99 × weight + 6.25 × height – 4.92 × age + 5 = RMR.
For females, 9.99 × weight + 6.25 × height – 4.92 × age – 161= RMR.
  • Work out your activity level
Depending on the length and complexity of their route, a postal worker who walks all day for work would have an activity level of 1.725. An activity level of 1.55 might be achieved by a desk worker who walks for exercise 3-4 times a week.
  • Overall equation 
If a female weighing 68 kg is very active, she will require 2,611 calories to maintain her weight (equation: 1,372 (RMR) x 1.9 (activity level) = 2,607 calories).
An active 81.6-kg guy needs 2,742 calories daily to maintain weight (equation: 1,767 RMR x 1.55 activity level = 2,739 calories).
Quick calorie-counting tips for weight loss
Your food intake should offer 500–1,000 fewer calories than your total weight-maintenance calories to lose 1–2 pounds each week, which is a rate that experts consider safe. If you need 2,325 calories per day to maintain your weight, lower your daily calorie intake to between 1,325 and 1,825 calories. Here are some quick calories burn tips to help you lose weight.
  • Weigh and measure all of your meals and beverages
  • For two weeks, limits your calorie tracking
  • Do not bother with calories while you eat 
  • Always maintain a calories level that is not so high or low
  • Change your lifestyle long-term rather than quickly
  • Healthy eating
  • Smarty, switch your food
  • Try zig-zag calorie counting
The bottom line
Your body type, lifestyle decisions, and health goals affect how many calories you need daily. Even though the daily calorie requirements for males and females, respectively, range from 2,200 to 3,000 and 1,600 to 2,200, your needs may change depending on your height, weight, and activity level. Calculating your calorie needs will make your fitness goals, such as weight loss, maintenance, or growth, more manageable. Speak with a healthcare professional who can conduct a more thorough evaluation if you require individual support or are having trouble achieving specific health goals.
Frequently Asked Questions
Here are some possible answers that might come to the question of how many calories should I burn a day. We will try our best to answer your questions accurately. 
Do men burn more calories than women?
Yes, men need to burn more calories than women. Men are more robust than women of the same age and weight because they have less body fat and more muscle. Consequently, men burn more calories than women do. 
How many calories should I eat to lose weight?
Initially, you must understand that to lose 1 kg, you must know How many calories to lose 1 kg? You must exercise for at least 30 minutes on most days and cut your daily caloric intake by 500 calories. Unless under the guidance of a health care provider, the daily caloric intake for men and women should be at least 1,500 and 1,200, respectively.  
Do cardio or strength training help with weight loss?
The more cardio you do per week, the more effectively it reduces body fat. For muscle growth, weight training is more effective than cardio. Your body composition may be improved by combining cardio and weights.