Here’s How Many Calories You Need to Burn to Lose Weight

If your goal is to lose weight, you may be asking yourself: How many calories should I eat and burn each day? This will vary from person to person, but your doctor, dietitian or nutritionist will be able to help you make these calculations and develop a plan of action. Or you can do the math yourself using the Mifflin-St. George equation (more on that below). In any case, it is always a good idea to consult with your doctor before starting any new weight loss program or plan.

To learn more about daily calorie goals for weight loss, I spoke with celebrity fitness instructor Jamie Maitland, who is also a certified holistic nutritionist and founder of The Office Health.

How do calories work?

A calorie is a unit of energy used to express how much energy you expend or consume daily. We need calories; they give the body fuel and the ability to function. The calories you consume that are not used are stored as fat.

According to the USDA, adult women need to consume between 1,600 and 2,200 calories each day. The average man needs between 2,200 and 3,000 calories. These are just guidelines, and while most people may fall within these limits, you may not. Body composition and total daily energy expenditure are two factors that determine basal metabolic rate.

Read more: The expert-approved way to count calories

You burn calories just by living. That’s right, just reading this burns calories. So, whenever you clean your house or garden or do anything that doesn’t feel like working out, you burn calories. Unless you intentionally increase this activity level over time, your current daily energy expenditure will not necessarily cause you to lose weight.

How many calories do you need to burn to lose weight?

Everyone is different, so you will have different calorie goals than someone else. Maitland explained that several factors influence how many calories you need to burn to lose weight. These include your weight, age, gender, hormones and health status. Your lifestyle and attitude will also matter.

“To really determine how many calories you need to burn to lose weight, you need to realistically ask yourself what your goal weight is and whether you’re willing to change your mindset to achieve those results,” Maitland said.

Calorie needs vary from person to person, but the science behind weight loss is clear: You need to be in a calorie deficit. You do this by either reducing the amount of extra calories you eat or burning more than you eat through exercise.

You’ve probably heard of the 3,500 calorie deficit rule, which states that a pound of fat equals 3,500 calories. While this provides a basic framework, Maitland noted that it will not apply to everyone. If you don’t know where to start, Maitland suggests starting simple: cutting 500 calories from your normal daily intake and monitoring how you feel.

You should always consult your doctor before making any changes to your diet. Whether you explore yourself, meet with a healthcare professional, or find an accountability group, your weight loss goals are achievable.

How to Calculate the Number of Calories You Burn

If you’re looking for a way to figure out how many calories you burn in a day, a reliable way to do it is to first figure out your resting metabolic rate. Your RMR is the base amount of calories your body needs to function and maintain weight. This doesn’t take into account the additional activities you do throughout the day. There are several methods for calculating RMR, but the most reliable is the Mifflin-St. George equation. It calculates the number of calories you need to eat each day based on your sex assigned at birth, height, age and weight. The Mifflin-St. George equation is as follows:

Men: (10 × weight in kilograms) + (6.25 × height in centimeters) – (5 × age in years) + 5

Women: (10 × weight in kilograms) + (6.25 × height in centimeters) – (5 × age in years) – 161

If you want to know how many calories you will need based on your activity level, you will need to multiply your RMR results by your activity level based on the following table:

• 1.2 – Sedentary lifestyle (virtually no exercise)
• 1.375 – Light activity (workouts 1-3 days a week)
• 1.55 – Moderately active (workouts 3-5 days a week)
• 1.725 – Very active (workouts 6-7 days a week)
• 1.9 – Overactive (training twice a day, active work)

Example: 5’4″, 125 lbs, moderately active female, 29 years old.

RMR: (10 x 56.699) + (6.25 x 162.56) – (5 x 29) – 161 = 1276.99 calories.

RMR x Activity level: 1276.99 x 1.55 = 1979.3345 calories

What is a calorie deficit?

A calorie deficit is when you burn more calories than you eat in a day. As Maitland mentioned, it is generally recommended to start a deficit by cutting your diet by 500 calories per day. It’s important to remember that this may vary from person to person, so it’s best to consult a professional before doing this.

Quick tips for cut 500 calories:

• Choose healthy snacks such as fruits or nuts.
• Try to eliminate high-calorie treats every day.
• Identify low-calorie substitutions, such as using skim milk or plain yogurt instead of sour cream.
• Avoid high-calorie drinks such as sodas.
• Use smaller bowls or plates.
• Avoid fried foods as often as possible

Remember, calories don’t tell you about the quality of the food you eat. Focus on nutrient-dense foods that ensure your body and mind have everything they need to function and thrive.

What are the goals of healthy weight loss?

Losing weight in a healthy and sustainable way is essential to achieving your goals. A healthy weight loss goal is 2 to 5 pounds per week, Maitland says. This doesn’t mean that if you’re not losing in this range, you’re doing it wrong. This is simply a guide to what is healthy and sustainable. You should expect it to change every week.

“It’s important to understand the difference between losing weight with water and actually losing fat. No matter how much weight you want to lose, it’s essential to set realistic goals and believe that even the smallest steps you take every day can make a difference. Consistency is the secret sauce,” Maitland said.

Weight loss is a long-term lifestyle change. Maitland emphasized that your weight loss will stall unless you increase your deficit. Therefore, you should evaluate your diet and exercise routine frequently to ensure they are meeting your goals. However, if you reach your goals and find a workout program that works for you, you can stick with it.

How to track your calorie burn during exercise

It’s important to track your progress during your workouts, not only to see how far you’ve come, but also to determine when you need a break.

The number of calories burned depends on the duration and intensity of the workout, so to make it easier, it is recommended to use a fitness tracker. The best fitness trackers, like Fitbit, Apple Watch, and Whoop, track your calorie burn throughout the day and during tracked workouts.

Factors affecting the number of calories burned:

• Your heart rate zone: The smartwatch measures heart rate zones, workout intensity and recovery periods. Heart rate zones will change, so recording will help you determine when you need to take your workout to the next level.
• Your natural resting heart rate: Each of us has a unique resting heart rate. The normal range is 60 to 100 beats per minute. Use your heart rate to determine how often you need to take breaks. For example, you may need more breaks if you have a naturally high heart rate.
• Your weight: Your weight affects the number of calories you burn during exercise. Those who weigh less will burn less. It’s important to note that muscle mass burns more calories than fat, so your weight will burn more calories if you exercise regularly.
• Workout type: Strength training may not burn as many calories as cardio, although it is important to include both sources to build muscle and prevent injury.

Read more: Best fitness tracker

Too long; haven’t read it?

Understanding how calories and weight loss are related is the foundation of any wellness journey. Whether you explore yourself, meet with a healthcare professional, or find an accountability group, your weight loss goals are achievable.

The best part is that you don’t have to completely change your life to lose weight. You can find an exercise program that’s right for you. Walking for 20 to 30 minutes every day can make a big difference, and doing home exercises can do wonders for fat loss. Counting calories doesn’t make sense for everyone, especially if you have an eating disorder.

“Your life should have no meaning to anyone but you. Find what motivates you, stick to it, and the results will come,” Maitland advised.

Continue your fitness research by learning the best time to weigh yourself, what foods you should eat in moderation, and what exercises you should focus on to age gracefully.