{"id":57242,"date":"2023-11-24T20:27:01","date_gmt":"2023-11-24T20:27:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57242"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-many-calories-should-i-burn-a-day","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/","title":{"rendered":"How Many Calories Should I Burn A Day?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#How_Many_Calories_Should_You_Naturally_Burn_in_a_Day\" >How Many Calories Should You Naturally Burn in a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#How_Many_Calories_Should_I_Burn_in_a_Day_to_Lose_Weight\" >How Many Calories Should I Burn in a Day to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#How_to_Burn_500_Calories_a_Day_to_Lose_Weight\" >How to Burn 500 Calories a Day to Lose Weight<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#Go_on_a_calorie_deficit\" >Go on a calorie deficit\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#Do_not_drink_your_calories\" >Do not drink your calories\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#Watch_out_for_snacks\" >Watch out for snacks\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#Avoid_alcohol\" >Avoid alcohol\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#Exercise\" >Exercise\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#How_Many_Calories_Can_You_Realistically_Burn_in_a_Day_Through_Exercise\" >How Many Calories Can You Realistically Burn in a Day Through Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#Is_it_Enough_to_Burn_500_Calories_a_Day\" >Is it Enough to Burn 500 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#What_is_calorie_maintenance\" >What is calorie maintenance?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#How_can_I_determine_the_total_calories_burned_in_a_day_by_walking\" >How can I determine the total calories burned in a day by walking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#How_many_calories_are_burned_when_hiking\" >How many calories are burned when hiking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#Is_burning_300_calories_at_the_gym_good\" >Is burning 300 calories at the gym good?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#How_many_calories_will_10000_steps_burn\" >How many calories will 10,000 steps burn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#People_with_a_height_of_6_or_above\" >People with a height of 6\u2019 or above<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#People_with_a_height_of_56%E2%80%9D_to_511%E2%80%9D\" >People with a height of 5\u20196\u201d to 5\u201911\u201d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#People_with_a_height_of_55%E2%80%9D_or_under\" >People with a height of 5\u20195\u201d or under<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#What_exercise_burns_the_most_calories\" >What exercise burns the most calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#How_many_calories_do_I_need_to_burn_to_lose_1_Kg\" >How many calories do I need to burn to lose 1 Kg?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#Can_I_burn_calories_to_gain_muscle\" >Can I burn calories to gain muscle?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Calories are a unit of energy, used to determine the amount of energy that is in food and drinks. Our bodies require a specific amount and use this energy to function properly. In addition to normal bodily functions, calories play a huge part in weight gain, loss, or maintenance.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ve probably heard that you need to eat at a calorie deficit to lose weight. You\u2019ve probably also heard that you should aim to burn a specific number of calories each day if you want to achieve your weight loss goals. But how many calories is this?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have been struggling with the question \u201cHow many calories should I burn in a day?\u201d, read on to find out more about what impacts calorie intake, how to burn more calories in a day, how exercise comes into play, and much more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_You_Naturally_Burn_in_a_Day\"><\/span><b>How Many Calories Should You Naturally Burn in a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Firstly, the amount of calories you need and burn in a day is dependent on several factors including your age, height, sex, weight, and activity level (<\/span><a href=\"https:\/\/www.nytimes.com\/2021\/09\/14\/magazine\/calories-weight-age.html\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Exercise is what many of us think of when we think about burning calories quickly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, did you know that simply being alive actually burns calories? Your body burns calories even when you aren\u2019t doing anything and this is the most natural way to use up any energy ingested from food and drinks. This is known as your basal metabolic rate (BMR) or your resting metabolic rate (RMR).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Secondly, according to a study that was published in 2005, your basal metabolic rate is influenced by a number of factors including fat-free mass, fat mass, and age(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16280423\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). As these factors differ from person to person, it is difficult to say exactly how many calories you should burn in a day while at rest.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">However, this does not mean that you cannot estimate the number of calories you burn in a day while at rest. The Harris-Benedict formula is a popular way of calculating what your daily BMR is (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33279311\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Here\u2019s how to do it (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7784146\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For women (assigned female at birth):<\/span><\/p>\n<p><span style=\"font-weight: 400;\">655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) \u2013 (4.6756 x age in years)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For men (assigned male at birth):<\/span><\/p>\n<p><span style=\"font-weight: 400;\">66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) \u2013 (6.7550 x age in years)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The number you get using this formula is a pretty good estimate of how many calories your body naturally burns on a daily basis.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5360.png\" alt=\"how many calories should i burn a day\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day\"><br \/>\n<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_I_Burn_in_a_Day_to_Lose_Weight\"><\/span><b>How Many Calories Should I Burn in a Day to Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is advisable to aim to burn between 400 and 500 calories a day if you want to lose weight (<\/span><a href=\"https:\/\/www.cnet.com\/health\/fitness\/burn-this-number-of-calories-in-a-day-to-lose-weight-according-to-experts\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). But why is this?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">CDC, <\/span><\/i><span style=\"font-weight: 400;\">gradual and sustainable weight loss is equal to losing just 1 to 2 pounds of fat a week at most (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). A simplified approach is: 1 pound of body fat is approximately the equivalent of 3,500 calories (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0002916523151082?via%3Dihub\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So with this in mind:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you need to burn 3,500 calories a week to lose weight then (3,500 calories \u00f7 7 days a week) = 500 calories a day<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Burn_500_Calories_a_Day_to_Lose_Weight\"><\/span><b>How to Burn 500 Calories a Day to Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Burning or cutting 500 calories a day is actually not as difficult as you might think. Here are some tips that can help you out:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Go_on_a_calorie_deficit\"><\/span><b>Go on a calorie deficit\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is perhaps the easiest way of cutting 500 calories a day from your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this, get a calorie tracker and meticulously track how many calories you eat every day for several days &#8211; tracking over several days is better as this will give you a more accurate number than simply tracking one day. Once you have this number, subtract 500 from it. Set this new number as your daily caloric intake and make sure you do not go over this number from now on.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_not_drink_your_calories\"><\/span><b>Do not drink your calories\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, drinks count toward your daily calorie intake too, not just food.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Switch out high-sugar sodas for diet options or cut them out altogether. Choose homemade <a href=\"https:\/\/betterme.world\/articles\/are-smoothies-good-for-losing-weight\/\">smoothies<\/a> over store-bought and switch from sports energy drinks to coconut water or organic fruit juices occasionally.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Watch_out_for_snacks\"><\/span><b>Watch out for snacks\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calorie intake is not just from the three main meals of the day. As with drinks, <a href=\"https:\/\/betterme.world\/articles\/best-snacks\/\">snacks<\/a> also count.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Switch out high-calorie treats for more low-calorie options. This will give you more calorie allowance during meal times, which means you don\u2019t have to starve after cutting down your calorie intake.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_alcohol\"><\/span><b>Avoid alcohol\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most alcoholic drinks, particularly cocktails, are higher in calories than you might think.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only are these empty calories that add and do nothing for your body, but drinking alcohol can also make you crave oily and fatty foods that are not good for you or your weight loss efforts.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise\"><\/span><b>Exercise\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fixing your diet will help you avoid the 500 calories, but exercising will help you burn them. Simple exercises such as walking, running, <a href=\"https:\/\/betterme.world\/articles\/calories-burned-cycling\/\">cycling<\/a>, <a href=\"https:\/\/betterme.world\/articles\/calories-burned-swimming-30-minutes\/\">swimming<\/a>, yoga, and HIIT can help you burn 500 calories (and sometimes more) a day.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/what-does-3000-calories-look-like\/\"><i>What Does 3000 Calories Look Like?<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Can_You_Realistically_Burn_in_a_Day_Through_Exercise\"><\/span><b>How Many Calories Can You Realistically Burn in a Day Through Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several factors that influence calories burned in a workout, so it\u2019s difficult to say exactly how many calories a person can expect to burn during an exercise session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, according to <\/span><i><span style=\"font-weight: 400;\">Harvard Health Publishing<\/span><\/i><span style=\"font-weight: 400;\">, most gym exercises and sports activities will typically burn anything between 100 and 500 calories in 30 minutes, depending on your weight and how vigorously you exercise (also called workout intensity (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Very few exercises will go above the 500 mark in just 30 minutes, particularly if you don\u2019t weigh a lot.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_it_Enough_to_Burn_500_Calories_a_Day\"><\/span><b>Is it Enough to Burn 500 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, burning just 500 calories a day is enough to help you start<a href=\"https:\/\/betterme.world\/articles\/benefits-of-losing-weight\/\"> losing weight<\/a> in a healthy and sustainable way. It is best to achieve this through a combination of a healthy calorie deficit diet and regular exercise.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4258-1636x920.png\" alt=\"how many calories should i burn a day\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_calorie_maintenance\"><\/span><strong>What is calorie maintenance?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Also known as maintenance calories, this is the amount of food energy that you should consume each day to ensure that you neither lose nor gain weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are happy with your current weight and do not want to risk losing or gaining any more, you should get a calorie calculator and carefully track your normal eating for a few days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The average number you get is likely your maintenance number. If you make sure you hit this number every day, you should keep your weight where it currently is.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that calorie maintenance is not the opposite of the popular calorie deficit. The opposite is actually a calorie surplus, which simply means eating more calories than your body needs\/burns with the aim of gaining more weight or muscle.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_determine_the_total_calories_burned_in_a_day_by_walking\"><\/span><strong>How can I determine the total calories burned in a day by walking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best way of accurately determining this or simply the calories burned by walking for one hour is to use a fitness tracker. These trackers determine this by using your step count, your height, and your weight. Sometimes your pace will also come into play when determining how many calories you burn after an hour or a day.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_are_burned_when_hiking\"><\/span><strong>How many calories are burned when hiking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">Harvard Health Publishing<\/span><\/i><span style=\"font-weight: 400;\">, 30 minutes of cross-country hiking will burn:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">170 kcal in a 125-pound person<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">216 kcal in a 155-pound person<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">252 kcal in a 185-pound person<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_burning_300_calories_at_the_gym_good\"><\/span><strong>Is burning 300 calories at the gym good?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, burning 300 calories at the gym is a good starting point for long-term weight loss. A 300-calorie weight loss workout can also help increase your strength levels. However, for better and faster weight loss results, you should aim for at least a 500-calorie workout.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_will_10000_steps_burn\"><\/span><strong>How many calories will 10,000 steps burn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A fitness tracker is the best way of determining how many calories you can burn by walking 10,000 steps a day. These trackers often do this by calculating your steps per mile versus your height and weight.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Very Well Health<\/span><\/i><span style=\"font-weight: 400;\"> estimates the following calories burned by walking 5,000 or 10,000 steps for people of different heights and weights (<\/span><a href=\"https:\/\/www.verywellfit.com\/pedometer-steps-to-calories-converter-3882595\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"People_with_a_height_of_6_or_above\"><\/span><b>People with a height of 6\u2019 or above<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wpsm-comptable-wrap\">\n<table id=\"wpsm-table-221\" class=\"wpsm-comptable \">\n<thead class=\"wpsm-thead wpsm-thead-default\">\n<tr>\n<th class=\"placeholder wpsm-placeholder\"><\/th>\n<th>120 lbs<\/th>\n<th>160 lbs<\/th>\n<th>180 lbs<\/th>\n<th>200 lbs<\/th>\n<th>275 lbs<\/th>\n<th>300 lbs<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"wpsm-tbody\">\n<tr>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5,000<br \/>\nsteps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t165 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t218 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t245 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t273 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t375 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t410 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<\/tr>\n<tr>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10,000<br \/>\nsteps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t330 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t435 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t490 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t545 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t750 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t820 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<h3><span class=\"ez-toc-section\" id=\"People_with_a_height_of_56%E2%80%9D_to_511%E2%80%9D\"><\/span><b>People with a height of 5\u20196\u201d to 5\u201911\u201d<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wpsm-comptable-wrap\">\n<table id=\"wpsm-table-222\" class=\"wpsm-comptable \">\n<thead class=\"wpsm-thead wpsm-thead-default\">\n<tr>\n<th class=\"placeholder wpsm-placeholder\"><\/th>\n<th>120 lbs<\/th>\n<th>160 lbs<\/th>\n<th>180 lbs<\/th>\n<th>200 lbs<\/th>\n<th>275 lbs<\/th>\n<th>300 lbs<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"wpsm-tbody\">\n<tr>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5,000<br \/>\nsteps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t150 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t198 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t223 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t248 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t341 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t373 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<\/tr>\n<tr>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10,000<br \/>\nsteps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t300 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t395 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t445 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t495 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t682 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t745 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<h3><span class=\"ez-toc-section\" id=\"People_with_a_height_of_55%E2%80%9D_or_under\"><\/span><b>People with a height of 5\u20195\u201d or under<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wpsm-comptable-wrap\">\n<table id=\"wpsm-table-223\" class=\"wpsm-comptable \">\n<thead class=\"wpsm-thead wpsm-thead-default\">\n<tr>\n<th class=\"placeholder wpsm-placeholder\"><\/th>\n<th>120 lbs<\/th>\n<th>160 lbs<\/th>\n<th>180 lbs<\/th>\n<th>200 lbs<\/th>\n<th>275 lbs<\/th>\n<th>300 lbs<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"wpsm-tbody\">\n<tr>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5,000<br \/>\nsteps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t138 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t181 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t204 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t227 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t313 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t342 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<\/tr>\n<tr>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10,000<br \/>\nsteps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t275 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t363 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t408 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t454 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t625 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t683 kcal\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercise_burns_the_most_calories\"><\/span><strong>What exercise burns the most calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is still no consensus regarding which exact exercise burns the most calories. Some sources claim that running burns the most, while others insist that jumping rope, dancing, or rowing burn the most calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, if you are looking to burn a lot of calories in a short period, you should try a high-impact cardio workout. Unlike weightlifting, cardio tends to burn a lot of calories quickly, and the more vigorous or intense your session is, the more calories you will burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for the best results, a HIIT workout may be the best option for quick calorie burning (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_do_I_need_to_burn_to_lose_1_Kg\"><\/span><strong>How many calories do I need to burn to lose 1 Kg?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You will need to burn 7,700 calories to lose approximately 1 kg of body weight\/fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously stated, 1 pound of fat (0.453 kgs) is equal to 3,500 calories, so 1 kg (2.2 pounds) of fat is double this. It\u2019s important to remember that this is a general guide and various factors can influence the amount of weight lost.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_burn_calories_to_gain_muscle\"><\/span><strong>Can I burn calories to gain muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To gain muscle, you generally need to be in a calorie surplus and not a calorie deficit. However, if you want to lose weight, which requires a deficit, and also gain muscles, you are advised to eat adequate protein for your individual needs and follow a structured resistance-training program. These two factors will help with muscle gain, even when in a deficit (<\/span><a href=\"https:\/\/www.cnet.com\/health\/fitness\/yes-you-can-lose-fat-and-gain-muscle-at-the-same-with-this-strategy\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to \u201chow many calories should I burn in a day?\u201d is more complicated than many people think. Calorie burning is influenced by too many factors for this question to have one answer that is correct for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you want to track and increase your daily calorie burning for weight loss, you should track your diet using a calorie counter, drink more water, and exercise more. This will increase your basal metabolic rate, which will help you burn calories naturally, but working out will also add to the number of calories burned in a day. This all leads to weight loss.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calories are a unit of energy, used to determine the amount of energy that is in food and drinks. Our bodies require a specific amount and use this energy to function properly. In addition to normal bodily functions, calories play a huge part in weight gain, loss, or maintenance. You\u2019ve probably heard that you need [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":57244,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[109,210],"class_list":["post-57242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Calories Should I Burn A Day? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW MANY CALORIES SHOULD I BURN A DAY \u27a4? Check out this article to learn more about the number of calories you should aim to burn for effective weight loss.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Calories Should I Burn A Day?\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW MANY CALORIES SHOULD I BURN A DAY \u27a4? Check out this article to learn more about the number of calories you should aim to burn for effective weight loss.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1591188538-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1460\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647\"},\"headline\":\"How Many Calories Should I Burn A Day?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/\"},\"wordCount\":1251,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1591188538-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Calories are a unit of energy, used to determine the amount of energy that is in food and drinks. Our bodies require a specific amount and use this energy to function properly. In addition to normal bodily functions, calories play a huge part in weight gain, loss, or maintenance.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You\u2019ve probably heard that you need to eat at a calorie deficit to lose weight. You\u2019ve probably also heard that you should aim to burn a specific number of calories each day if you want to achieve your weight loss goals. But how many calories is this?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you have been struggling with the question \u201cHow many calories should I burn in a day?\u201d, read on to find out more about what impacts calorie intake, how to burn more calories in a day, how exercise comes into play, and much more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Many Calories Should You Naturally Burn in a Day?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Firstly, the amount of calories you need and burn in a day is dependent on several factors including your age, height, sex, weight, and activity level (<\/span><a href=\\\"https:\/\/www.nytimes.com\/2021\/09\/14\/magazine\/calories-weight-age.html\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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Kamau, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647"},"headline":"How Many Calories Should I Burn A Day?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/"},"wordCount":1251,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-many-calories-should-i-burn-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1591188538-scaled.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Calories are a unit of energy, used to determine the amount of energy that is in food and drinks. Our bodies require a specific amount and use this energy to function properly. In addition to normal bodily functions, calories play a huge part in weight gain, loss, or maintenance.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_should_i_burn_a_day\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">You\u2019ve probably heard that you need to eat at a calorie deficit to lose weight. You\u2019ve probably also heard that you should aim to burn a specific number of calories each day if you want to achieve your weight loss goals. But how many calories is this?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you have been struggling with the question \u201cHow many calories should I burn in a day?\u201d, read on to find out more about what impacts calorie intake, how to burn more calories in a day, how exercise comes into play, and much more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Many Calories Should You Naturally Burn in a Day?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Firstly, the amount of calories you need and burn in a day is dependent on several factors including your age, height, sex, weight, and activity level (<\/span><a href=\"https:\/\/www.nytimes.com\/2021\/09\/14\/magazine\/calories-weight-age.html\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/stage.betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57242","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=57242"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/57242\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/57244"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=57242"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=57242"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=57242"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=57242"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}