How Many Calories Should You Burn Daily To Lose Weight?

The number of calories you should burn daily to lose weight is a question that many people ask themselves. The answer may depend on how much weight you need to lose and your current activity levels. In this article, we will discuss the different factors that affect the number of calories burned each day and what it means for your weight loss goals.

What are calories?

Calories are a measurement of energy. Calories are burned when the body is active, which includes exercise and metabolic processes taking place in your cells. When people think of losing weight they often focus on what types of food they should and shouldn’t eat. However, the amount of calories you burn daily is also important for weight loss.

How Many Calories Should You Burn Daily To Lose Weight

Different methods to calculate calorie burn

There are three ways to calculate how many calories you need to burn every day to lose weight: the Harris-Benedict equation, the Mifflin St Jeor equation, or a Calories Calculator.

  • The Harris-Benedict equation is the most commonly used calorie calculator for weight loss and calculates your basal metabolic rate (BMR) by using four variables: height, weight, age, and gender. This equation does not take body composition into account when calculating calories burned daily because of its roots in research conducted on men in the early 20th century. While this equation can give you a general idea of your daily calorie needs, it is not always accurate for everyone because basal metabolic rates differ between men and women.
  • The Mifflin St Jeor equation was created to improve upon the Harris-Benedict formula by taking lean body mass into account when calculating your BMR. The Mifflin St Jeor equation is based on the fact that every person requires a different number of calories for maintenance because of differences in lean body mass, or muscle tissue. Because this formula takes into account an individual’s specific needs, it may be more accurate than the Harris-Benedict equation when tracking weight loss.
  • If you don’t want to calculate your own calorie needs, there are several Calories Calculators available online that will do the work for you. These calculators take into account variables such as height, weight, age, and activity level to give you a more accurate estimate of how many calories you should be burning each day.

How many calories should you burn each day to lose weight? 

The number of calories you need to burn depends on your sex, weight, and level of exercise. However, the consensus is that to lose weight you should aim to burn 500-1000 Calories more than you consume each day. This may seem like a lot, but it is doable with a healthy diet and regular exercise. By using one of the calorie calculators or other methods are given above, you can calculate your daily caloric needs, you can create a plan that will help you lose weight safely and effectively.

When you additionally cut calories, you don’t need to burn 500 to 1,000 extra calories per day to lose weight. A deficit can also be created by combining less eating with more movement. If you eat 250 calories less per day than you require to maintain your weight and exercise to burn off 250 calories per day, you will lose a pound per week.


A sufficient amount of calories burned each day can help you lose weight. This isn’t a difficult task. All you need is patience and the determination to achieve the goal. There are different methods to burn calories such as various equations and calories calculators. So there you have it – everything you need to know about how many calories you should burn daily to lose weight!

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