This is how many calories you need to burn to lose weight

If weight loss is your goal, you may be wondering: How many calories should I eat and burn each day? This will vary from person to person, but your doctor, nutritionist or dietitian should be able to help you make these calculations and create a game plan. Or you can calculate it yourself with the Mifflin-St Jeor equation (more on that below). Either way, it’s always a good idea to consult your doctor before starting any new weight loss program or plan.

To learn more about daily calorie goals for weight loss, I spoke with a renowned fitness instructor Jamie Maitlandwho 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 consume or consume on a daily basis. We need calories; they give the body fuel and the ability to function. The calories you consume and do not use are stored as body fat.

According to the USDA, adult females should consume between 1,600 and 2,200 calories every day. The average man needs between 2,200 and 3,000 calories. These are just guidelines, and while most people fall within this range, that may not be true for you. Body composition and total daily energy expenditure are the two factors that determine your 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 every time you clean your house or yard or do things that don’t feel like a workout, you’re burning calories. Unless you intentionally increase this activity level over time, your current daily energy expenditure will not necessarily lead to weight loss.

How Many Calories Should You Burn to Lose Weight?

Everyone is different, so you will have different calorie goals than someone else. Maitland explained that several factors influence the number of calories you need to burn to lose weight. They include your weight, age, gender, hormones and health conditions. Your lifestyle and attitude will also play a role.

“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 are 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 must be in a calorie deficit. You do this by reducing the extra calories you consume or by burning more than what you eat through exercise.

You’ve probably heard of the Arrange for a deficit of 3,500 caloriesstating that one pound of fat is equal to 3,500 calories. While this provides a basic framework, Maitland pointed out that it won’t apply to everyone. If you’re not sure where to start, Maitland suggests you start simple and shave 500 calories off your normal daily intake and monitor how you feel.

Always consult your doctor before making any changes to your diet. Whether you do your own research, meet with a health professional, or find an accountability group, your weight loss goals are achievable.

How do you calculate the number of calories you burn?

If you’re looking for a way to find out how many calories you burn per day, you can do it reliably by first checking your resting metabolism. Your RMR is the basic number of calories your body needs to function and maintain your weight. This does not include the extra activities you do during the day. There are a few methods to calculate your RMR, but the most reliable is the Mifflin-St Jeor comparison. It calculates the number of calories you should eat daily based on your assigned sex at birth, height, age and weight. The Mifflin-St Jeor equation looks like this:

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

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

To see how many calories you need based on your activity level, multiply your RMR results by your activity level based on the following chart:

• 1.2 – Sedentary (little to no exercise)
• 1,375 – Lightly active (training 1-3 days per week)
• 1.55 – Moderately active (training 3-5 days per week)
• 1,725 ​​- Very active (training 6-7 days a week)
• 1.9 – Extra active (two-day training, active track)

Example: 6 feet tall, 125 pounds, moderately active female, 29 years old

RMR: (10 × 56.699) + (6.25 × 162.56) – (5 × 29) – 161 = 1,276.99 calories

RMR x activity level: 1,276.99 x 1.55 = 1,979.3345 calories

What is a calorie deficit?

You are in a calorie deficit if you… burn more calories than you eat one day. As Maitland mentioned, it’s usually recommended to address a deficiency by cutting 500 calories per day from your diet. It is important to remember that this can vary from individual to individual, so it is best to consult a professional before doing this.

Quick tips for cut 500 calories:

• Choose healthy snacks such as fruit or nuts
• Try to eliminate high-calorie treats every day
• Identify low calorie swaps such as using low-fat milk or yogurt instead of sour cream
• Avoid high-calorie drinks such as soda
• Use smaller bowls or plates
• Avoid fried foods as often as you can

Keep in mind that calories don’t tell you about the quality of the food you eat. Focus on nutrient-dense foods that ensure your body and mind get what they need to function and thrive.

What are healthy weight loss goals?

Losing weight in a healthy and sustainable way is essential to achieving your goals. According to Maitland, a healthy weight loss goal is between 2 and 5 pounds per week. That doesn’t mean that if you don’t lose within that range, you’re doing it wrong. It is simply a guideline for what is healthy and sustainable. You would expect it to vary every week.

“It’s important to understand the difference between water weight loss and actual fat loss. No matter how much weight you want to lose, it’s imperative to set realistic goals and trust that even the smallest daily steps can make a difference. Consistency is the key secret sauce,” Maitland said.

Weight loss is a long-term lifestyle change. Maitland emphasized that your weight loss will stagnate if you don’t increase the deficit. Therefore, your diet and exercise routines should be evaluated regularly to ensure they fit your goals. That said, if you achieve your goals and find an exercise routine that works for you, it’s fine to stick with it.

How to track calorie consumption while exercising

It’s essential to track your progress while exercising, not only so you can see how far you’ve come, but also to determine when you need a break.

How many calories you burn depends on the duration and intensity of your workout, so it’s good practice to use a fitness tracker to simplify things. The best fitness trackers such as Fitbit, Apple Watch and Whoop track your calorie consumption throughout the day and during your workouts.

Factors that contribute to the number of calories you burn:

• Your heart rate zone: Smartwatches measure you heart rate zonesor how hard you train and recovery periods. Heart rate zones change, so having a record can help you determine when to take your training to the next level.
• Your natural resting heart rate: We all have a unique resting heart rate. The normal range is between 60 and 100 beats per minute. Use your heart rate to determine how often you need to take breaks. For example, you may need to take more breaks if you have a naturally high heart rate.
• Your weight: How much you weigh affects the number of calories you burn during exercise. Someone who weighs less will burn less. It’s important to note that muscle mass burns more calories than body fat, so your weight will burn more calories if you strength train regularly.
• The type of training: Strength training may not burn as many calories as cardio, although it’s important to utilize both sources to build muscle mass and prevent injuries.

Read more: Best fitness tracker

Too long; not read?

Understanding how calories and weight loss are related is the foundation for any wellness journey. Whether you do your own research, meet with a health 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 routine that works for you. Walking for 20 to 30 minutes every day can make a big difference, and at-home exercises can do wonders for losing body fat. Counting calories doesn’t make sense for everyone, especially if you have a history of eating disorders.

“Your life doesn’t have to be meaningful to anyone but you. Find what motivates you, stick with it and the results will come,” Maitland advised.

Keep your fitness research going by learning when it’s best to weigh in, what foods to moderate, and what exercises to focus on to age gracefully.