Weight loss is a very personal journey.
This article examines the many factors in determining the number of calories you should burn to promote weight loss.
When we say burning calories or eating calories, we are referring to kilocalories (kcal).
FilippoBacci / Getty Images
One kilocalorie unit is equal to 1,000 calories.
Calories Burned in a Day With Exercise
The number ofcalories you burn dailyincreases with activity.
In other words, someone who exercises regularly burns more calories than someone who leads a sedentary lifestyle.
Still, multiple factors are involved in determining the amount of energy expenditure affected by exercise.
This is why regularly exercising is vital for healthy, long-term weight loss.
It’s helpful to rotate various exercises into your workout routine to keep you from getting bored.
Mixing up your workouts can boost energy expenditure by preventing metabolic adaptation.
This formula accounts for sex, age, weight, and height.
This gives a TDEE of 2,300 calories per day.
For our example, this would be a goal of consuming 1,800 calories daily for weight loss.
Keep in mind that while helpful, these calculations provide an estimate.
Everyone has unique metabolisms, health, and body compositions, all of which influence calorie needs.
Not Burning the Calories You Want?
For instance, you may overestimate the calories you burn during exercise.
Or, you might be underestimating the calories you’re eating (and drinking).
It’s also crucial to fuel your body with nutrient-rich food to support your health.
Consider adjusting your exercise routine to include different activities and intensities to address this.
This might include creating a brand-new fitness and nutrition plan.
A Word From Verywell
Being mindful of calories in food can aid in weight loss efforts.
Yet, if you’re not achieving your desired progress, inform your healthcare provider of your health goals.
Certain medical conditions could hinder weight loss, but they may be treatable with professional guidance.
Summary
Embarking on a weight loss journey can feel overwhelming at first.
2014;1:5. doi:10.3389/fnut.2014.00005
Pettersen AK, Marshall DJ, White CR.Understanding variation in metabolic rate.J Exp Biol.
2018;221(Pt 1):jeb166876.
doi:10.1242/jeb.166876
McNab BK.What determines the basal rate of metabolism?.J Exp Biol.
2019;222(Pt 15):jeb205591.
doi:10.1242/jeb.205591
Palmer AK, Jensen MD.Metabolic changes in aging humans: current evidence and therapeutic strategies.
2022;132(16):e158451.
2021;22 Suppl 4(Suppl 4):e13256.
2023;13(2):189. doi:10.3390/metabo13020189
Kansas State University.Physical activity and controlling weight.
Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr.
a systematic review and meta-analysis of randomized controlled trials.Healthcare (Basel).
2020;69:110549. doi:10.1016/j.nut.2019.07.001
Sarwan G, Rehman A.Management of weight loss plateau.
[Updated 2022 Oct 24].
In: StatPearls [Internet].
Treasure Island (FL): StatPearls Publishing
