How Many Calories Do I Need to Burn to Lose Weight? We Asked the Experts

The key to losing weight is to burn more calories than you take in. It sounds like a simple idea, but if you’ve ever tried to lose weight, you know it’s more complicated than that. If your goal is to shed a few pounds, you’ll first have to figure out how many calories you should eat and how many calories you burn during a workout.

The number of calories a person needs to burn to lose weight in a healthy way varies from person to person. Working with a dietitian or nutritionist can help you create a practical plan for your body’s specific needs. If this type of resource is accessible, you can learn how to estimate how many calories you need to eat and burn each day to reach your weight loss goals.

To further explain the process, I have Jamie Maitlandrenowned fitness instructor, certified holistic nutritionist and founder of The Health of the Office.

How do calories work?

a calorie is a unit of energy is used to express how much energy you use or expend daily. We need calories; they give the body fuel and the ability to function. The calories you take in and that are not used 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 these ranges, you may not. 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 is burning calories. So when you clean your house or garden or do things that don’t feel like a workout, you’re burning calories. Unless you deliberately increase this activity level over time, your current daily energy expenditure isn’t necessarily going to make you 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 affect how many calories you need to burn to lose weight. They include your weight, age, gender, hormones and health conditions. Your lifestyle and attitude also play a role.

“To truly determine how many calories you need to burn to lose weight, you have to realistically ask yourself what your goal weight is and whether you are willing to change your mindset to achieve those results,” Maitland says.

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

You’ve probably heard of the Rule for a 3,500 calorie deficitwhich states that a pound of fat is equal to 3,500 calories. While this provides a basic framework, Maitland pointed out that it doesn’t apply to everyone. If you’re not sure where to begin, Maitland suggests starting simple by 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 do your own research, meet with a health 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 per day, a reliable way to do this is to first determine your calorie intake. basal metabolic rate. Your RMR is the basic number of calories your body needs to function and maintain your weight. This does not take into account any additional activities you do during the day. There are a few methods to calculate your RMR, but the most reliable is the Mifflin-St Jeor Equation. 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:

Men: (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 find out 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 movement)
• 1.375 – Lightly active (exercise 1-3 days per week)
• 1.55 – Moderately active (exercise 3-5 days per week)
• 1,725 ​​- Very active (training 6-7 days per week)
• 1.9 – Extra active (training twice a day, active track)

Example: 1.62 m, 57 kg, moderately active woman, 29 years old

RMR number: (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?

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

Quick tips to Lose 500 calories:

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

Remember that calories don’t tell you about the quality of the food you’re eating. Focus on nutrient dense foods that give your body and mind what they need to function and thrive.

What are healthy weight loss goals?

Losing weight in a healthy and sustainable way is essential to reaching 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’re not losing within that range, you’re doing it wrong. It’s just a guideline for what’s healthy and sustainable. You should expect it to vary each 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 critical to set realistic goals and trust that even the smallest daily steps 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 if you don’t increase the deficit. Therefore, your diet and exercise routines should be evaluated regularly to ensure they are aligned with your goals. That said, if you are achieving your goals and find an exercise routine that works for you, it’s okay to continue.

How to Track Your Calorie Burn When You Exercise

It is important to track your progress while exercising, so that you can not only see how far you have come, but also when you need a break.

The number of calories you burn depends on the duration and intensity of your workout, so it’s a good idea to use a fitness tracker to make it easier. The best fitness trackers like Fitbit, Apple Watch, and Whoop will track the calories you burn throughout the day and during your tracked workouts.

Factors that contribute to the number of calories you burn:

• Your heart rate zone: Smartwatches measure your heart rate zonesor how hard you push and recovery periods. Heart rate zones change, so a record helps you determine when to take your workout to the next level.
• Your natural resting heart rateWe 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 should 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 how many calories you burn during exercise. Someone who weighs less burns fewer. It is important to know that muscle mass burns more calories than body fat, so your weight burns more calories if you regularly do strength training.
• The type of training: Strength training may not burn as many calories as cardio training, but it’s important to use both sources to build muscle mass and prevent injury.

Read more: Best fitness tracker

Too long, didn’t 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 a day can go a long way, and home workouts can do wonders for losing body fat. Counting calories isn’t for everyone, especially if you have a history of eating disorders.

“Your life doesn’t have to make sense to anyone other than yourself. Find what motivates you, stick with it, and the results will come,” Maitland advised.

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