How Many Calories Should You Burn a Day

How Many Calories Should You Burn a Day? The Complete Science-Backed Guide

When you’re trying to lose weight, maintain weight, or simply improve your overall health, one question almost always comes up: How many calories should you burn a day?

It sounds simple, but the real answer depends on several factors—your age, weight, activity level, lifestyle, metabolism, and personal fitness goals. In this comprehensive guide, we’ll break down everything you need to know so you can set realistic calorie-burn targets, understand how your body uses energy, and create a plan that actually works.

What Does “Burning Calories” Really Mean?

Your body burns calories constantly—even when you’re asleep. Every breath, heartbeat, step, thought, and workout requires energy. That energy is measured in calories.

When we talk about “calories burned per day,” we’re referring to your total daily energy expenditure (TDEE). This is made up of four main components:

1. Basal Metabolic Rate (BMR)

This is the number of calories your body needs to stay alive at rest. It accounts for 60–70% of your total calorie burn and covers essential functions like:

• Breathing

• Circulation

• Temperature regulation

• Hormone production

• Cell repair and growth
  
  

2. Physical Activity

This includes any movement—walking, cleaning, working, or exercising. Physical activity can account for 15–30% of your daily calorie burn depending on how active you are.

3. Non-Exercise Activity Thermogenesis (NEAT)

NEAT includes all the small movements you don’t think about, like fidgeting, standing, shopping, or even typing. NEAT can dramatically impact how many calories you burn daily.

4. Thermic Effect of Food (TEF)

TEF is the energy your body uses to digest food. This is around 10% of your daily calorie burn.

Understanding these components helps you see that exercise isn’t the only way to burn calories—your lifestyle and everyday movement matter just as much.

How Many Calories Should You Burn a Day? (General Guidelines)

While the exact number varies per person, experts use average ranges to guide calorie-burn goals. Here are the most common targets:

For Weight Loss

Most people aiming for fat loss should burn 300–500 calories per day through intentional exercise, combined with a calorie-controlled diet.

For Weight Maintenance

If you want to maintain your current weight, you aim for a balanced TDEE. This usually means burning:

• 150–300 calories per day through exercise

• Combined with normal daily movement and healthy eating
  
  

For Weight Gain (Lean Muscle)

If your goal is to gain muscle, you don’t need to burn as many calories. Aim for:

• 0–200 calories per day intentionally

• Focus more on strength training and eating in a calorie surplus

But these are only averages. To get an accurate number, you need to calculate your own TDEE.

How to Calculate How Many Calories You Should Burn a Day

To determine how many calories you should burn daily, you must first know your Basal Metabolic Rate and Total Daily Energy Expenditure.

Step 1: Calculate Your Basal Metabolic Rate (BMR)

The most commonly used equation is the Mifflin-St Jeor Formula:

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 minimum calories you burn doing nothing at all.

Step 2: Multiply by Your Activity Level (TDEE)

This number is your TDEE (Total Daily Energy Expenditure).

How Many Calories You Should Burn Daily Based on Common Goals

Below is a guide you can use based on the most common fitness goals.

1. If You Want to Lose Weight

To lose 1 pound of fat, you need a 3,500-calorie deficit. That usually means reducing daily calorie intake or burning extra calories.

Recommended daily calorie burn for weight loss:
✔ 300–500 calories from exercise
✔ Combine with a 300–500 calorie dietary deficit
✔ Aim for a 500–700 calorie total daily deficit

This results in safe, steady fat loss:
1–2 lbs per week

2. If You Want to Maintain Weight

If you’re happy with your current weight and simply want to stay healthy:

Recommended daily calorie burn:
✔ 150–300 calories through moderate exercise
✔ Maintain daily NEAT (movement throughout the day)
✔ Eat at your TDEE (neither surplus nor deficit)

3. If You Want to Build Lean Muscle

You don’t need to burn tons of calories.

Recommended daily calorie burn for gaining muscle:
✔ 0–200 calories from intentional exercise
✔ Focus on strength training
✔ Eat in a small calorie surplus (250–350 calories)

The higher the calorie burn, the harder it is to gain muscle mass.

Examples: Daily Calorie Burn Targets by Weight

For a 150-lb (68 kg) person

• Light workout: ~200 calories

• Moderate workout: ~350 calories

• Intense workout: ~500–700 calories
  
  

For a 180-lb (82 kg) person

• Light workout: ~250–300 calories

• Moderate workout: ~400–500 calories

• Intense workout: ~600–800 calories
  
  

For a 200-lb (90 kg) person

• Light workout: ~300 calories

• Moderate workout: ~500 calories

• Intense workout: ~700–900 calories

Your size matters—the heavier you are, the more calories you burn performing the same activity.

How Much Should You Burn a Day? Recommended Workouts

Different workouts burn different numbers of calories. Here’s a breakdown:

High-Calorie-Burn Workouts (400–900 calories/hour)

• Running

• HIIT

• Spin cycling

• Rowing

• Kickboxing

• Swimming laps
  
  

Moderate-Calorie-Burn Workouts (250–450 calories/hour)

• Fast walking

• Aerobics

• Beginner cycling

• Dancing

• Light sports
  
  

Low-Impact Workouts (150–300 calories/hour)

• Yoga

• Pilates

• Resistance bands

• Light weight lifting

The best choice depends on your fitness level, age, and goals.

Daily Movement Matters: NEAT Can Double Your Calorie Burn

Many people only focus on workouts, but your NEAT score (daily natural movement) can increase fat loss massively.

Here’s how much NEAT boosts calorie burn:

If you add just 2–3 hours of extra movement daily, you can burn 200–400 additional calories without going to the gym.

Factors That Affect How Many Calories You Should Burn Daily

Several things influence your ideal calorie-burn target.

1. Age

You burn fewer calories as you get older because your metabolism naturally slows.

2. Gender

Men typically burn more calories due to higher muscle mass.

3. Body size

Larger bodies burn more calories at rest and during exercise.

4. Muscle mass

More muscle = higher calorie burn, even when you’re not moving.

5. Hormones

Thyroid levels, stress, and sleep all influence calorie burn.

6. Activity level

The more active you are, the more calories you should aim to burn.

How Many Calories Should You Burn a Day for Fat Loss? (Full Breakdown)

To lose fat effectively, aim for:

✔ 300–500 calories burned through exercise

✔ 300–500 calorie daily dietary deficit

This equals a 500–1,000 calorie deficit per day, which is enough for:

🔥 1–2 pounds of weight loss per week

Going beyond this can slow your metabolism or lead to muscle loss.

How to Track the Calories You Burn Daily

There are several ways to monitor your daily calorie burn:

1. Fitness Watches

Fitbit, Garmin, Apple Watch, Samsung Watch
They provide estimates based on your heart rate, steps, and activity type.

2. Smartphone Apps

MyFitnessPal
LoseIt
Cronometer
These track exercise and integrate with wearables.

3. Online Calorie Burn Calculators

Many calculators allow you to enter workout type, duration, and bodyweight.

4. Gym Machines

Treadmills, ellipticals, and bikes estimate calorie burn based on your weight and intensity.

Tracking helps you stay consistent and accountable.

Should You Burn the Same Amount of Calories Every Day?

Not necessarily.

Mixing up your calorie burn avoids plateaus and keeps your body guessing.

Good weekly structure example:

• 3 moderate workouts (300–400 calories each)

• 2 high-intensity workouts (500–700 calories each)

• 2 low-intensity recovery days (100–200 calories)

This balances fat burn, muscle maintenance, and recovery.

How Much Is Too Much? Understanding Overtraining

Burning too many calories can be counterproductive.

Signs you’re burning too many calories:

• Constant fatigue

• Sleep issues

• Joint pain

• Slow recovery

• Cravings

• Plateau in weight loss

• Irritability

Your body needs fuel. Burning calories without proper nutrition can lead to muscle loss, hormone imbalances, and weakened metabolism.

FAQs About Daily Calorie Burn

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

Both matter. The most effective weight loss strategy is a combination of exercise + calorie deficit.

2. Is burning 500 calories a day good?

Yes. Burning 500 calories per day through exercise is excellent for weight loss—if you maintain a moderate calorie deficit as well.

3. How many calories does the average person burn in a day?

Most adults burn 1,700–2,500 calories per day, depending on gender, activity, and body size.

4. Can you burn 1,000 calories a day?

Yes, with intense workouts. However, it’s not advisable for most people and may lead to overtraining or injury.

5. Does walking burn enough calories to lose weight?

Absolutely. Walking 30–60 minutes a day can burn 150–350 calories and significantly support fat loss when done consistently.

6. Does muscle burn calories even when resting?

Yes. Muscle is metabolically active tissue, which means adding more muscle increases your daily calorie burn.

Final Thoughts: How Many Calories Should You Burn a Day?

There is no one-size-fits-all answer, but these guidelines will help:

For weight loss:

🔥 Burn 300–500 calories a day through exercise
🔥 Combine with a moderate calorie deficit

For weight maintenance:

🔥 Burn 150–300 calories a day

For muscle gain:

🔥 Burn 0–200 calories a day through exercise, focus on strength

Your goal, lifestyle, and body type determine your perfect daily target.

If you understand your BMR, TDEE, and activity level, you’ll know exactly how many calories you should burn each day to reach your goals safely and effectively.