How many calories should I burn a day?


If you are looking to lose weight, the first thing you will be told by most of the people is pay attention to the calories you are consuming and the calories you burn in a day. This can pop up question in the minds of most of the people that how many calories should I burn a day? You may also think that what will be the effect of calories you are burning and how it can help you in losing weight. So, here we will talk about the caloric deficit and how calorie consumption and burning plays a role in weight loss.

Weight loss and calorie deficit

The basic thing you need to understand is the calorie deficit and how it is associated with the weight loss. Many people don’t truly understand the term calories. Usually, it is seen as the amount of fat contents in a meal. However, it is a completely different thing.

The calorie is a measure of energy. In more precise terms, it is the amount of energy you need to increment the temperature of 1 gram of water by 1 degree Celsius. So, it is about how much energy you are consuming each day.

When we take a look at the weight loss, we find that the energy we are consuming should be less than the energy we are burning. In that way, the energy stored in our body in the form of fats will be utilized. For instance, you need 2500 calories to maintain a healthy weight. However, you only consume 1500 calories a day. So, from where your body will take the rest to complete the requirement of 2500? It will start breaking down the fat contents in your body and as a result you will lose weight.

But that part is about energy consumption. Some people hate dieting and they would wish to consume all the 2500 calories from their food and will still look up to losing weight. In that case, you will be required to burn 1000 calories to have the similar effect on your body weight after eating 2500 calories as it would be when you eat only 1500. Why? You simply eat 1500 and don’t do any extra efforts to burn calories. On the other hand, you eat 2500 but with the help of your vigorous workouts you burn 1000. So, your body is left with 1500 calories only.

How many calories should I burn a day?

To answer this question, you need to take a look at a number of different things.

First of all, you have to understand the caloric needs of your body. Use a calorie counter to assist you with the calorie counting as it is the primary way of knowing how many calories you have eaten. Moreover, with the help of a calorie calculator, calculate the number of calories you need each day to maintain your weight, which depends on the age, sex, height, current weight, and similar other factors.

Now, as you know your weight and caloric needs to maintain it, set your weight goal. Be realistic. Don’t go for an overnight weight loss. Be patient and think about the number of pounds you want to lose and in how much time you wish to lose it. To lose 2 pounds a week, you need to have a calorie deficit of 7000 per week. 3500 calories are seen as 1 pound so when we talk about losing 2 pounds a week it means that you need a weekly calorie deficit of 7000 calories. Therefore, one has to cut off as much as 1000 calories on daily basis, or should be willing to burn calories to assure that the deficit is 1000 calories or more per day.

How calorie burning is helpful? Considering the above calorie deficit when we talked about how many calories should I burn a day, it is important for one to integrate the exercise. Not everyone finds it easy to take out 1000 calories from his or her diet routine. Therefore, when you combine it with calorie burning, you will find things much easier. It would not be hard to take out 500 calories a day while on the other hand you can do some workouts you like or play a few games that may help you in burning 500 calories.


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