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How Many Calories Should You Burn to Lose Weight? We all know that in order to lose weight, we need to burn more calories than we consume.
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Table of Contents
Introduction
If you want to lose weight, you need to create a calorie deficit by burning more calories than you consume. The number of calories you need to burn depends on your weight-loss goals and how quickly you want to achieve them. Generally, people trying to lose weight should aim for a deficit of 500–750 calories per day for safe, sustainable weight loss.
How Many Calories Should You Eat to Lose Weight?
Are you trying to lose weight? If so, you might be wondering how many calories you should burn or how many calories you should eat in order to lose weight. The answer to this question depends on a few factors, including your current weight, your weight-loss goals, and your activity level.
Find Your Basal Metabolic Rate (BMR)
Basal metabolic rate (BMR) is the amount of energy your body uses when you’re at rest. To find your BMR, multiply your weight in pounds by 10. So, if you weigh 150 pounds, your BMR is 1,500. Once you know your BMR, you can easily calculate how many calories you need to eat in order to lose weight.
To lose one pound a week, you need to burn 500 more calories than you eat each day. So, if you eat 2,000 calories a day (that’s the U.S. Department of Agriculture’s recommended daily calorie allowance for adult women), and you want to lose one pound a week, you need to eat 1,500 calories a day and burn 2,000. That means cutting 250 calories from your daily diet and burning an extra 250 through exercise.
Find Your Daily Calorie Needs
To lose weight, you need to create a deficit in calories. You can do this by eating fewer calories, burning more calories or a combination of both. To create a calorie deficit, most people need to reduce their daily intake by 500–750 calories.
How Many Calories Should You Eat Per Day to Lose Weight?
The answer to this question depends on several factors, including your age, sex, height, weight, activity level and weight-loss goals. In general, men require more calories than women do, and active people require more calories than sedentary people.
Here’s a simple calculation you can use to find out how many calories you should eat per day to lose weight:
First, calculate your daily calorie needs using this formula:
Daily calorie needs = BMR x Activity factor
BMR = Basal metabolic rate
Activity factor = If you lead a sedentary lifestyle (little or no exercise): 1.2
If you are lightly active (light exercise or sports 1–3 days per week): 1.375
If you are moderately active (moderate exercise or sports 3–5 days per week): 1.55
If you are very active (hard exercise or sports 6–7 days per week): 1.725
If you are extra active (very hard exercise or sports and have an active job): 1.9
For example:
A sedentary woman who is 30 years old and weighs 150 pounds has the following caloric needs:
Daily calorie needs = BMR x Activity factor
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Daily calorie needs =655 + ( 623.5 ) + ( 562 ) – ( 141 )= 1489calories/day
Then multiply your daily calorie needs by your activity factor to find out how many calories you should eat per day:
Daily calorie needs x Activity factor=Calories needed per dayto lose weight
1489calories/dayx1.2(sedentary)=1787calories/dayto lose weight at a slow pace(1-2lbs/week)
Use a Calorie Calculator
To lose weight, you need to create a calorie deficit by eating fewer calories than your body needs to maintain its current weight. For most people, this translates to eating 500 fewer calories per day. You can do this by eating smaller portions, eliminating high-calorie foods from your diet, and adding more whole foods, such as fruits and vegetables. You can also use a calorie calculator to help you determine how many calories you should eat each day.
How Many Calories Should You Burn to Lose Weight?
There are a lot of variables that go into how many calories you should burn to lose weight. Your basal metabolic rate, activity level, and how much body fat you have all play a role. A general guideline is that you need to burn more calories than you consume each day to lose weight.
Find Your Daily Calorie Deficit
The number of calories you need to eat each day depends on your weight-loss goals. If you’re trying to lose weight, aim for a deficit of 500 calories per day. This deficit can come from reducing your calorie intake, burning more calories through physical activity or a combination of both.
A general rule of thumb is that 1 pound equals 3,500 calories, so you’ll need to create a deficit of about 3,500 calories over the course of a week to lose 1 pound. To lose 2 pounds per week, you’ll need to create a deficit of about 7,000 calories.
You can use an online calculator to estimate how many calories you should be eating and burning each day to lose weight. Once you know how many calories you need to maintain your weight, you can subtract 500-1,000 calories from that number to find your target daily calorie intake for weight loss.
If you want to lose weight and keep it off long-term, it’s important to make sustainable changes to your diet and physical activity habits. Crash diets or other radical changes in eating patterns are not sustainable and can lead to unhealthy behaviors such as binge eating. Instead, focus on making small changes that you can stick with over time.
Use a Calorie Burning Calculator
A calorie burning calculator can help you create a weight loss plan that includes the right mix of exercise and diet. By entering your current weight, height, age, and activity level, you can calculate how many calories you need to burn each day to reach your goal weight.
You can also use the calorie burning calculator to determine how many calories you need to maintain your current weight. If you are trying to gain weight, you will need to consume more calories than you burn.
The calorie burning calculator can help you create a weight loss plan that is tailored to your individual needs. By taking into account your current weight, height, age, and activity level, you can come up with a plan that will help you reach your goals.
Conclusion
The number of calories you need to burn to lose weight depends on your current weight, your goals, and your activity level. The best way to determine how many calories you need to burn is to talk to your doctor or a registered dietitian. They can help you create a customized plan that fits your unique needs.
