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How Many Calories Should I Burn A Day: Unlock Your Fitness Potential


How many calories you burn each day can have a big impact on your overall health and weight management. Finding the right calorie burn for your body and activity levels is key to achieving a healthy weight and energized body.

This article will examine how many calories you should aim to burn each day, the best ways to burn calories, the risks of not burning enough, tips to improve calorie burning, and frequently asked questions. 

How Many Calories Should You Burn A Day?

Calorie Burning

The number of calories you should burn per day depends on several factors like your age, gender, current weight, activity levels, and weight goals. Here are some general guidelines on daily calorie burn:

  • Women: Generally between 2000-2400 calories per day is recommended for adult women to maintain weight. Those looking to lose weight may aim for a 500-1000 calorie daily deficit.
  • Men: Adult men generally require between 2400-3000 calories per day to maintain weight. A 750-1500 calorie daily deficit is recommended for weight loss. 
  • Seniors: Older adults over 50 may require 200-300 fewer calories than younger adults of the same gender and activity level. About 1600-2200 calories per day is typical.
  • Active Individuals: People who exercise for 60-90 minutes per day may need an additional 200-400 calories on exercise days to fuel their workouts and recovery.

The best gauge is to start by estimating your calorie needs based on age, gender, and activity level. Then track your weight over 2-4 weeks adjusting daily calorie burn up or down by 100-200 as needed to achieve weight goals.

Also Check: How To Lose Weight By Calorie Deficit? Guide For An Effortless Weight Loss

What Are The Best Ways To Burn Calories?

To create a calorie deficit and burn more energy each day, focus on a combination of diet, exercise, and lifestyle changes:

  • Aerobic Exercise: Jogging, cycling, swimming, and other cardio workouts burn significant calories. Aim for 150-300 minutes per week.
  • Strength Training: Weight lifting, resistance bands, and bodyweight exercises build metabolism-boosting muscle. Do 2-3 sessions per week. 
  • NEAT: Non-exercise activity thermogenesis is the calories burned from daily movement like walking, cleaning, gardening, etc. Increase NEAT with pacing, fidgeting, or taking the stairs.
  • Reduce Sitting Time: Too much sedentary time slows metabolism. Take breaks to stand and move during long sits.
  • Nutritious Diet: Eat more low-calorie, high-nutrition foods like veggies, fruits, and lean proteins to feel fuller on fewer calories.

Combining daily aerobic activity, regular strength training, NEAT boosting tips and a balanced diet is the most effective path to burn more calories.

Risks Of Not Burning Enough Calories 

Burning Calories

Burning too few calories each day comes with short and long-term risks including:

  • Weight Gain: Consistently expending less energy than consumed leads to gradual weight gain over time.
  • Increased Disease Risk: Obesity-related to chronic calorie excess raises the risk of diabetes, heart disease, cancer, and stroke.
  • Low Energy Levels: Without burning adequate calories, you are likely to feel tired, lethargic, and constantly drained.
  • Muscle Loss: Calorie deficits that are too extreme lead to loss of metabolism-supporting muscle mass.
  • Nutrient Deficiencies: Overly low-calorie intakes often lack sufficient micronutrients like iron, zinc, and calcium.
  • Binge Tendencies: Severe calorie restriction often leads to rebound binge eating and yo-yo dieting once willpower wears thin.

To avoid these adverse effects, make sure you are burning at least 70-80% of the calories needed to maintain your weight at a minimum.

Tips To Improve Calorie Burning 

Here are some effective tips to improve your daily calorie burn:

  • Do aerobic activity daily: Work up to 30-60 minutes of heart-pumping exercise like running or cycling to maximize calorie burn.
  • Add HIIT workouts: High-intensity interval training burns more calories in less time. Try 10-15 sessions per month. 
  • Lift weights: Add 2-3 resistance training sessions per week to build metabolism-boosting muscle mass.
  • Wear a fitness tracker: Use a smartwatch or activity tracker to monitor steps, mileage, and calories burned. Aim to hit daily targets.
  • Sit less: Set reminders to get up and move for 3-5 minutes out of every hour during long sits.
  • Take the stairs: Climb stairs whenever possible at home, work, or in public spaces.
  • Walk more: Aim for at least 10,000 daily steps and get in extra movement like parking farther away. 
  • Snack smart: Choose filling, low-calorie snacks like fruits, veggies, and yogurt to avoid overeating between meals.

Following an active lifestyle, monitoring calorie balance, and eating energizing foods are the keys to burning enough calories each day.

Read More: Apple Cider Vinegar For Weight Loss – Fact Or Fiction? Here’s What Experts Say 


How many calories you burn daily has a large influence on your ability to maintain a healthy body weight and energetic life. Aim to create a small daily calorie deficit through increased exercise, NEAT activities, and a nutritious diet.

Monitor your weight and energy levels, adjusting calorie burn up or down as needed. Combining aerobic activity, strength training, and lifestyle steps is the most effective approach to burn optimal calories each day.

Frequently Asked Questions

1. How do I calculate my calorie needs?

Use an online TDEE calculator to estimate your total daily energy expenditure based on age, gender, current weight, and activity levels. Reduce the amount by 500-1000 calories for weight loss.

2. Is it better to burn calories through exercise or diet?

For optimal health and sustainable weight loss, focus on burning 250-500 calories through extra activity and 250-500 less calories from your diet.

3. What exercise burns the most calories?

High-intensity interval training (HIIT) workouts burn the most calories per session. Other top calorie burners include jogging, cycling, swimming, and stair climbing.

4. How can I passively burn more calories each day? 

Increase NEAT (non-exercise activity thermogenesis) by pacing during phone calls, fidgeting, stretching, taking the stairs, and standing more during your day.

5. What foods are lowest in calories but highest in nutrients?

Focus on low-calorie, nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, low-fat dairy, and beans.

Dr. Harold Gojiberry is not just your ordinary General Practitioner; he is a compassionate healthcare provider with a deep commitment to patient well-being and a passion for literature. With extensive medical knowledge and experience, Dr. Gojiberry has made a significant impact in the field of healthcare, particularly in the area of liver diseases and viral hepatitis.

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