How Many Calories Should I Burn Per Day?

Reader Mail: I’m always trying to find ways to burn more calories. I know that if I can get my metabolism up, I’ll be able to lose weight faster.

So, I was reading an article the other day about how many calories I should burn per day. According to the article, I need to burn at least 2,000 calories per day to see results.

I was a little discouraged when I read that number. It seemed like a lot!

But then I thought about it some more and realized that there are plenty of ways for me to burn those calories.

For example, I could go for a run or walk each morning, take the stairs instead of the elevator, and avoid eating processed foods.

If I buckle down and stick to my plan, I know that I can reach my goal of burning 2,000 calories per day. And once I do that, I’ll start seeing results in no time!


Thank you for your message!

Let me dive in a bit deeper here…

How Many Calories Should You Burn Each Day?

Women should aim to burn 2,000 calories per day and men should burn 2,500 calories per day

The number of calories that a person should burn in a day varies depending on factors such as weight, height, and age.

However, on average, women should aim to burn around 2,000 calories per day. Men should aim for 2,500 calories per day.

This can be achieved through exercise and a healthy diet.


Exercising is a great way to burn calories and improve overall health.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults.

This can include cycling, running, swimming, or hiking.

Resistance training, such as weightlifting, is also beneficial as it helps to build muscle mass and increase metabolism.


A healthy diet is also important for maintaining a healthy weight and burning calories.

Eating plenty of fruits and vegetables is a good place to start, as they are low in calories but high in nutrients.

Choosing lean protein sources such as chicken or fish and avoiding processed foods is also important.

Drinking plenty of water is crucial for keeping hydrated and helping the body to function properly.

A healthy diet and exercise plan is the key to a healthy life.

Everyone’s caloric needs are different, so it’s important to speak with a doctor or nutritionist to figure out how many calories you should be burning each day.

However, there are some general guidelines that can help you get started.

The average person needs between 2,000 and 2,400 calories per day, depending on their sex, age, and activity level.

Read: How many calories in a pound?

To lose weight, you’ll need to reduce your caloric intake by 500 to 1,000 calories per day.

To gain weight, you’ll need to increase your caloric intake by 500 to 1,000 calories per day.

There are many ways to burn calories throughout the day. Here are a few examples:

• Running for 30 minutes will burn approximately 350 calories

• Cycling for 30 minutes will burn approximately 250 calories

• Swimming for 30 minutes will burn approximately 250 calories

• Walking briskly for 30 minutes will burn approximately 150 calories

The Best Way To Burn Calories With Your Diet

The best way to burn calories with a diet is by including a variety of healthy and nutritious foods in your diet.

Eating plenty of fruits and vegetables, lean protein, and whole grains will help you lose weight and maintain healthy body composition.

Read: Should I count calories or carbs?

Additionally, engaging in regular physical activity will help you burn extra calories and achieve your fitness goals.

When it comes to burning calories, not all foods are created equal.

Some foods are more thermogenic than others, meaning they help you burn more calories when you eat them.

Some of the most thermogenic foods include spicy peppers, green tea, coffee, and dark chocolate. Consuming these foods can help you burn an extra 50-100 calories per day.

In addition to choosing the right foods, it’s important to eat enough of them.

Most people need between 1800 and 2200 calories per day to maintain their weight.

If you want to lose weight, you’ll need to consume fewer calories than that.

However, it’s important not to cut too many calories too quickly, as this can lead to muscle loss and stalled weight loss.

Instead, aim to reduce your calorie intake by 300-500 calories per day and see how your body responds. If you don’t lose any weight after a week or two, then reduce your calorie intake by another 300-500 calories.

Aside from reducing your calorie intake, there are a few other things you can do to increase the number of calories you burn each day.

One easy way to do this is by increasing your activity level.

Taking a brisk walk for 30 minutes or working out at the gym for an hour can help you burn an extra 200-300 calories.

Another way to increase your calorie expenditure is by incorporating strength training into your routine.

Strength training not only helps you burn more calories during your workout but also helps you burn more calories throughout the day as your body repairs muscle tissue damage.

Read: NEAT (burning more calories without exercise)