How Many Calories Should I Burn a Day?

The number of calories that a person should burn each day depends on a variety of factors, including their age, gender, weight, height, and activity level. In general, the average adult needs to burn at least 1,200 to 1,800 calories per day to maintain their weight, while those who are trying to lose weight may need to burn more.

To determine how many calories you should burn each day, you can use a calorie calculator or consult with a healthcare professional. Here are some general guidelines to help you estimate your daily calorie needs:

Determine your basal metabolic rate (BMR). This is the number of calories your body needs to function at rest, and it accounts for about 60-75% of your total daily calorie needs. You can estimate your BMR using a formula that takes into account your weight, height, and age, or you can use an online calculator.

Consider your activity level. The next step is to factor in your activity level, which includes the calories you burn through physical activity and through the energy you expend during your daily activities. You can use a calorie calculator or the following guidelines to estimate your daily activity level:

Sedentary: If you have a sedentary lifestyle and do little to no exercise, you will need to burn fewer calories. A sedentary person burns about 1,800-2,000 calories per day.

Lightly active: If you have a light physical activity level, you will need to burn slightly more calories. This might include walking or biking for 30 minutes a day, or engaging in light housework or gardening. A lightly active person burns about 2,000-2,200 calories per day.

Moderately active: If you have a moderate physical activity level, you will need to burn more calories. This might include activities such as brisk walking, jogging, or swimming for 30-60 minutes a day, or participating in a moderate-intensity exercise class. A moderately active person burns about 2,400-2,800 calories per day.

Very active: If you have a very active physical activity level, you will need to burn even more calories. This might include activities such as running, cycling, or playing sports for 60 minutes or more a day, or participating in high-intensity exercise classes. A very active person burns about 2,800-3,200 calories per day.

Adjust for weight loss or weight gain. If you are trying to lose weight, you will need to burn more calories than you consume. This can be done through a combination of diet and exercise. Aim to create a calorie deficit of 500-1,000 calories per day to lose about 1-2 pounds per week. If you are trying to gain weight, you will need to consume more calories than you burn. Aim to create a calorie surplus of 500-1,000 calories per day to gain about 1-2 pounds per week.

Consult with a healthcare professional. If you are unsure how many calories you should burn each day, it is a good idea to consult with a healthcare professional, such as a registered dietitian or a doctor. They can help you determine a calorie goal that is appropriate for your individual needs and goals.

In summary, the number of calories that you should burn each day depends on your age, gender, weight, height, and activity level. To determine your daily calorie needs, you can use a calorie calculator or consult with a healthcare professional. If you are trying to lose or gain weight, you will need to adjust your calorie intake and expenditure accordingly. By understanding your calorie needs and making healthy lifestyle choices, you can achieve and maintain a healthy weight.