Calories for weight loss: how many experts say you need to burn each day

Weight loss happens when you burn more calories than you take in. Sounds easy, right? Anyone who has tried to lose weight knows it’s more complicated than that. The first place to start is to figure out how many calories you need to eat and burn during a workout.

The amount of calories a person needs to burn to lose weight in a healthy way varies from person to person. It’s best to work with a dietitian or nutritionist to establish a healthy plan for your body’s specific needs. If that’s not available, you can learn to estimate how many calories you need to eat and burn daily to reach your weight goals.

To break it down, I consulted Jamie Maitland, renowned fitness instructor, certified holistic nutritionist and founder of The Office Health.

How do calories work?

A calorie is a unit of energy used to express the amount of energy you exert or consume daily. We need calories; they give the body fuel and the ability to function. However, the calories we ingest that are not used are stored as body fat.

According to the USDA, adult women need to consume between 1,600 and 2,200 calories each day. The average male needs between 2,200 and 3,000 calories. However, it’s important to remember that these are just guidelines, and while most people fall within these ranges, you may not.

Read more: The expert-approved way to count calories

You burn calories just by living. That’s right, just reading this burns calories. So every time you clean your house or yard or do things that don’t feel like a workout, you’re burning calories. However, it is generally not enough to lose weight.

How many calories do you need to burn to lose weight?

Everyone is different, so you will have different calorie goals than someone else. Maitland explained that several factors influence how many calories you need to burn to lose weight. They include your weight, age, gender, hormones and health conditions. Your lifestyle and attitude will also come into play.

“To really determine how many calories you need to burn to lose weight, you need to ask yourself realistically what your goal weight is and are you willing to change the way you think to achieve those results,” Maitland said.

Although caloric needs vary from person to person, the science behind weight loss is clear: you must be in a caloric deficit. You do this by cutting back on the extra calories you consume or by burning more than you eat through exercise.

You’ve probably heard of the 3,500-calorie deficit rule, which says that one pound of fat equals 3,500 calories. While this provides a basic framework, Maitland noted that it won’t apply to everyone. If you’re not sure where to start, Maitland suggests starting simple and shaving 500 calories off your normal intake and monitoring how you feel.

Quick tips for cut 500 calories:

• Opt for healthy snacks like fruit or nuts
• Try to eliminate the high-calorie treat every day
• Identify low-calorie swaps like using low-fat milk or plain yogurt instead of sour cream
• Cut back on high-calorie drinks like soda
• Use smaller bowls or plates
• Avoid fried foods as often as you can

Remember that calories do not tell you the quality of the food you eat. Focus on nutrient-dense foods that ensure your body and mind have what they need to function and thrive.

What are healthy weight loss goals?

Losing weight in a healthy and sustainable way is essential to achieving your goals. According to Maitland, a healthy weight loss goal is 2 to 5 pounds per week. That doesn’t mean that if you’re not losing within that range, you’re doing it wrong. It is simply a guideline of what is healthy and sustainable. You should expect it to vary each week.

“It’s important to understand the difference between losing water weight and losing real fat. Regardless of how much weight you’d like to lose, it’s imperative to set realistic goals and trust that even the smallest steps taken daily can make a difference. Consistency is the secret sauce,” Maitland said.

Weight loss is a long-term lifestyle change. Maitland emphasized that your weight loss will be extended if you don’t increase the deficit. Therefore, your diet and exercise routines should be evaluated frequently to make sure they fit your goals. That said, if you hit your goals and find a workout routine that works for you, it’s fine to stick with it.

How to track calorie burn when you exercise

It’s essential to track your progress when you exercise, not only so you can see how far you’ve come, but also to identify when you need a break.

The amount of calories you burn will vary depending on the duration and intensity of your workout, so it’s good practice to use a fitness tracker to keep things simple. The best fitness trackers like Fitbit, Apple Watch, and Whoop include your calorie burn throughout the day and during your workouts.

Factors that contribute to how many calories you burn:

• Your heart rate zone: Smart watches measure your heart rate zones, or how hard you’re pushing, and recovery periods. Your heart rate zones will change, so having a log will help you determine when you need to take your training to the next level.
• Your natural resting heart rate: We all have a unique resting heart rate. The normal range is between 60 and 100 beats per minute. Use your heart rate to inform how often you should take breaks. For example, you may need to take more breaks if you have a naturally high heart rate.
• your weight: How much weight you weigh will affect how many calories you burn while exercising. Someone who weighs less will burn less.
• The type of training: Strength training may not burn as many calories as cardio, but it’s important to include both sources to build muscle mass and prevent injury.

Read more: Best fitness tracker

Too long; didn’t you read

Understanding how calories and weight loss relate is the foundation of any wellness journey. Whether you do your research, meet with a health professional, or find an accountability group, your weight loss goals are achievable.

The best part is that you don’t have to completely change your life to lose weight. You can find an exercise routine that works for you. Walking 20-30 minutes a day can go a long way, and home exercises can do wonders for losing body fat. Counting calories doesn’t make sense for everyone, especially if you have a history of disordered eating.

“Your life doesn’t have to make sense to anyone but you. Find what motivates you, stick with it and the results will come,” Maitland advised.

Keep up your fitness research by learning when is the best time to weigh yourself, what foods to moderate, and what exercises you should focus on to age gracefully.