The number of calories you should burn daily to lose weight depends on your individual metabolism, activity level, and weight loss goals. Here’s how you can determine the right calorie burn for effective weight loss:
Step 1: Understand the Basics of Weight Loss
To lose 1 pound (0.45 kg) of weight, you need a calorie deficit of approximately 3,500 calories. This deficit can be achieved by reducing calorie intake, increasing calorie burn, or a combination of both.
- Calorie Deficit Per Day: Aiming for a deficit of 500 to 1,000 calories per day can help you lose about 1 to 2 pounds per week, which is considered safe and sustainable.
Step 2: Calculate Your Daily Caloric Needs
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body needs to maintain its current weight, factoring in activity levels.
- Estimate Your Basal Metabolic Rate (BMR): BMR is the number of calories your body burns at rest. Use the Mifflin-St Jeor Equation:
- For Women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161 - For Men:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
- For Women:
- Factor in Activity Level:
Multiply your BMR by an activity factor:- Sedentary (little to no exercise): BMR × 1.2
- Lightly active (light exercise 1–3 days/week): BMR × 1.375
- Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
- Very active (hard exercise 6–7 days/week): BMR × 1.725
- Extra active (intense daily exercise or physical job): BMR × 1.9
The result is your TDEE.
Step 3: Create a Calorie Deficit
Once you know your TDEE, subtract 500–1,000 calories to determine how many calories you should consume or burn to lose weight.
- Example:
If your TDEE is 2,500 calories:- Eat 2,000 calories/day and burn 500 calories through exercise.
- Total deficit = 1,000 calories/day, leading to about 2 pounds of weight loss per week.
Step 4: Focus on Calorie Burn Through Exercise
The number of calories burned during exercise depends on factors like body weight, intensity, and type of activity. Here’s an estimate for calories burned per hour by a person weighing 155 pounds (70 kg):
- Running (6 mph): ~600 calories/hour
- Cycling (moderate pace): ~300–500 calories/hour
- Swimming: ~400–600 calories/hour
- Walking (brisk pace): ~250–350 calories/hour
- Strength Training: ~200–300 calories/hour
Key Considerations
- Combine Diet and Exercise: It’s more effective to reduce calorie intake while increasing physical activity for a sustainable deficit.
- Listen to Your Body: Avoid excessive calorie deficits that may lead to fatigue or nutrient deficiencies.
- Consistency Matters: Weight loss is a gradual process; aim for steady progress rather than quick fixes.
