How Many Calories Should I Burn to Lose Weight? A Complete, Practical Guide

When you’re starting a weight-loss journey, one question pops up almost immediately: “How many calories should I burn to lose weight?”
It sounds like a simple question, but the real answer depends on several factors—your body, lifestyle, metabolism, and goals. Even though you can’t control everything (like your genetic metabolic rate), you can control the habits, routines, and daily calorie decisions that help fat loss happen steadily and predictably.

In this in-depth guide, you’ll learn exactly how calorie burning works, how much you realistically need to burn for weight loss, how to calculate your daily calorie needs, and how to create a sustainable calorie deficit without starving yourself or doing hours of exercise.

Let’s dive into what truly matters.

Why Calories Matter for Weight Loss

To understand how many calories you should burn to lose weight, you first need to know how weight loss actually works.

Your body burns calories every single day—even if you lie in bed. This is called your BMR (Basal Metabolic Rate): the calories your body uses for essential functions like breathing, circulation, digestion, and cell repair.

On top of that, you burn calories through:

• Daily movement (steps, walking, chores)

• Exercise (workouts, cardio sessions, strength training)

• Food digestion (yes, digesting food burns calories too)
  
  

Together, those three make up your TDEE (Total Daily Energy Expenditure)—the total number of calories your body burns in 24 hours.

To lose weight:

You must burn more calories than you consume over time.

This is known as a calorie deficit.

How Many Calories Do You Need to Burn to Lose 1 Pound?

You’ve probably heard this classic number:

1 pound of fat ≈ 3,500 calories

While it’s not exact for every person, it’s accurate enough to guide a weight-loss plan.

This means:

• To lose 1 pound per week, you need a 3,500-calorie deficit per week

• That equals 500 calories per day

So the short, simplified answer to “how many calories should I burn to lose weight” is:

You must create a calorie deficit of 300–700 per day, depending on your goal and comfort level.

But here’s the key:
You don’t have to burn all those calories with exercise.

A deficit can come from:

• Eating slightly fewer calories

• Burning more calories through movement

• Combining both (the most sustainable method)
  
  

How Many Calories Should You Burn Each Day? (The Real Answer)

The actual number varies based on:

• Your age

• Your sex

• Your current weight

• Your height

• Your activity level

• Your metabolism

• Your body composition (muscle vs. fat)

Let’s calculate it step by step.

Step 1: Calculate Your BMR (Basal Metabolic Rate)

The most commonly used formula is the Mifflin-St Jeor Equation, which is considered the most accurate for general use.

For women:

BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161

For men:

BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5

This gives you the number of calories your body burns at rest.

Step 2: Calculate Your TDEE (Your Daily Burn)

Once you know your BMR, multiply it by your activity level:

TDEE = BMR × activity multiplier

Your TDEE is the actual number of calories you burn in a day.

Step 3: Determine Your Calorie Deficit

Once you know your TDEE, choose your deficit:

• Small deficit: 300 calories/day → slow, steady fat loss
  
  

• Moderate deficit: 500 calories/day → 1 lb/week

• Aggressive deficit: 700+ calories/day → faster loss (harder to sustain)

Healthy weight loss ranges from 0.5–2 pounds per week, depending on your body and consistency.

How Many Calories Should You Burn Through Exercise?

Here’s a common misconception:

You do NOT need to burn 500 calories per workout to lose weight.

It’s much easier and more sustainable to create a combination of:

• Calorie reduction from food

• Calorie burning through movement
  
  

Example:

• Eat 300 fewer calories

• Burn 200 more calories through exercise

• Total deficit = 500 per day

This prevents extreme hunger and avoids overtraining.

Average Calories Burned by Common Exercises

These numbers vary by intensity and weight, but here are useful general estimates for a person weighing 70–80kg:

Walking

• Casual walking (3 mph): 200–250 calories/hour

• Brisk walking (4 mph): 300–350 calories/hour
  
  

Running

• Jogging: 550–700 calories/hour

• Fast running: 700–1,000+ calories/hour
  
  

Cycling

• Light cycling: 300–400 calories/hour

• Vigorous cycling: 600–850+ calories/hour
  
  

Strength Training

• Standard lifting: 150–250 calories/hour

• High-intensity lifting: 300–450 calories/hour
  
  

HIIT

• Short session (20–30 mins): 200–450 calories

• Plus after-burn effect for hours
  
  

Swimming

• General swim: 400–600 calories/hour

• Intense lap swimming: 700–900 calories/hour
  
  

Daily Activities

You burn more than you think:

• House cleaning: 100–200/hour

• Yard work: 250–350/hour

• Playing with kids: 150–250/hour

All movement counts.

How to Know the Exact Number of Calories YOU Should Burn

Here’s a simple, accurate guideline:

1. Calculate your TDEE

Use BMR → TDEE steps above.

2. Subtract your chosen deficit

300–500 per day is ideal.

3. Burn part of that deficit with exercise

150–300 calories burned per workout is enough for most people.

4. Let nutrition do the rest

Eating nutrient-dense foods makes hitting your deficit MUCH easier.

Example: How Many Calories Should a 35-Year-Old Woman Burn to Lose Weight?

Let’s run a sample calculation:

• Weight: 75 kg

• Height: 165 cm

• Age: 35

• Activity level: Lightly active
  
  

1. BMR calculation

BMR =
(10 × 75) + (6.25 × 165) – (5 × 35) – 161
= 750 + 1,031 – 175 – 161
= 1,445 calories/day

2. TDEE calculation

1,445 × 1.375 = 1,986 calories/day

3. Safe deficit

1,986 – 500 = 1,486 calories/day for weight loss

4. Calories to burn with exercise

She could burn:

• 150–250 calories with a brisk walk

• 200–300 with light gym workouts

No need for 700-calorie workouts unless she enjoys them.

Should You Burn Calories or Cut Calories? (The Real Strategy)

Some people assume burning calories through workouts is the best method, but research shows:

It’s MUCH easier to lose weight by eating fewer calories than by burning them.

Example:

• A slice of pizza: 300–400 calories

• To burn that off you’d need 45–60 minutes of walking.

So the most effective strategy is:

Eat smarter + move consistently.

This keeps your metabolism healthy and maintains muscle.

How Many Calories Should You Burn to Lose Weight Fast?

If you want fast results (while staying healthy):

• Aim for 600–700 calorie deficit per day

• Burn 200–350 calories per workout

• Cut 300–400 calories with food choices

This can help you lose 1.5–2 pounds per week, depending on your body.

But avoid going too extreme.

Huge daily deficits can:

• Slow your metabolism

• Increase hunger

• Cause fatigue

• Make you quit early

• Lead to muscle loss

The goal is sustainable, not “quick then gain it back.”

Why Your Deficit Should Not Be All Exercise

Trying to “outrun your fork” doesn’t work long-term.

Here’s why:

• Exercise burns fewer calories than most people think

• Hunger increases after very long workouts

• Excessive cardio can cause burnout

• Muscle loss happens if you’re under-eating + over-training

• Consistency becomes extremely difficult

Aim for balance:

300 calories burned + 300 calories reduced
is way easier than burning 600 solely through exercise.

How to Track Your Calorie Burn Accurately

1. Fitness trackers (rough estimate)

Apple Watch, Fitbit, Garmin, and others are useful but not perfect. They can be off by 20–40%.

2. Heart rate–based estimates

Still estimates but slightly better during cardio.

3. TDEE calculators

Use your daily weight trend as a guide.

The MOST accurate method:

Track:

• Your daily calories eaten

• Your average weekly weight change

If you lose:

• 1 lb/week → deficit ~500/day

• 0.5 lb/week → deficit ~250/day

Adjust from there.

Why NEAT Matters More Than Workouts

NEAT = Non-Exercise Activity Thermogenesis
Daily movement like:

• Walking

• Cleaning

• Standing

• Fidgeting

• Doing chores

• Taking stairs
  
  

NEAT can burn more calories than workouts in many people.

Want an easy way to burn an extra 200–400 calories per day?

Increase your steps.

Aim for:

• Minimum: 7,000/day

• Ideal for fat loss: 8,000–12,000/day

Steps are low-stress, burn fat efficiently, and don’t increase hunger much.

Best Exercises to Burn the Most Calories for Weight Loss

1. Walking

The easiest and most sustainable. Builds consistency.

2. HIIT (High-Intensity Interval Training)

Fast, intense, and creates an afterburn effect.

3. Running or Jogging

Burns a high number of calories in a short time.

4. Circuit Training

Combines cardio + strength.

5. Strength Training

Doesn’t burn the most calories immediately, but:

• Builds muscle

• Boosts your metabolism

• Increases your resting calorie burn

This makes weight loss much easier over time.

How Many Calories Should You Burn Based on Your Goal?

To lose 0.5 lb per week:

Deficit: 250/day
Exercise: Burn 100–150 per day

To lose 1 lb per week:

Deficit: 500/day
Exercise: Burn 150–300 per day

To lose 1.5–2 lbs per week:

Deficit: 600–700/day
Exercise: Burn 250–350 per day

Most people do best with 250–350 calorie workouts combined with mindful eating.

How Long Should You Exercise to Burn Enough Calories?

Depending on intensity, here’s how much you need:

Low intensity (walking)

45–60 minutes

Moderate intensity (jogging, cycling)

30–45 minutes

High intensity (HIIT)

15–25 minutes

Strength training

30–45 minutes

The key is consistency, not perfection.

Frequently Asked Questions

1. Can I lose weight without exercise?

Yes. As long as you maintain a calorie deficit.
But exercise improves health, strength, and long-term results.

2. Do I have to burn 500 calories every day?

No.
A 500-calorie deficit is the goal—not burning 500 through workouts.

3. Does burning calories increase metabolism?

Consistent movement and strength training help boost metabolism over time.

4. Is burning 1,000 calories a day safe?

Most people shouldn’t attempt this daily. It can lead to fatigue, overtraining, and burnout.

5. What if I stop losing weight?

Plateaus are normal. You may need to:

• Increase steps

• Adjust calorie intake

• Add more protein

• Sleep more

• Reduce stress

• Add strength training
  
  

Final Answer: How Many Calories Should You Burn to Lose Weight?

Here’s the simple, clear summary:

1. Calculate your TDEE

Your daily burn depends on age, weight, height, and activity level.

2. Create a deficit of 300–700 calories per day

This leads to 0.5–2 lbs of weekly fat loss.

3. Aim to burn 150–350 calories through exercise

Let nutrition create the rest of the deficit.

4. Increase your daily movement

Steps and non-exercise activity make a HUGE difference.

5. Focus on sustainable habits

Slow, steady fat loss lasts longer and prevents regain.

If you follow these principles, you’ll have a predictable, sustainable way to burn calories and lose weight—without starving yourself or spending hours at the gym.