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Trying to Lose Weight? This Is How Many Calories You Need to Burn

You've probably heard it before: you should burn more calories than you consume. We often hear that the answer to weight loss is simply calorie in versus calorie out, but it isn't that simple. What are we talking about in terms of calories? In a day, how many calories should you burn? During the course of a single workout? If you're exercising to lose weight, it's crucial to keep track of how many calories you burn during each session. If you're not modifying your diet, it's much more critical.

There is no universally applicable magic number. This is because everyone burns a different quantity of calories at rest, which you must take into account before calculating how many calories you burn during an exercise and then how many calories to eat. A dietician or nutritionist can be helpful because they are qualified to handle your body's individual calorie requirements. However, even if you don't have one, you can estimate how many calories you'll need each day and how many you'll burn while exercising.

It's critical to maintain a positive attitude throughout this procedure. Exercising solely to "punish" yourself for what you ate or to burn a lot of calories may briefly inspire you, but the greatest lasting motivation for exercise comes from something positive, such as exercising to relieve stress or to have fun. Remember that exercise has far more health and well-being benefits than just weight loss or calorie burn.

With this in mind, read on for advice from Brooke Taylor, a qualified trainer, on the ideal workout technique for achieving your weight loss objectives.

Read more: 2022's Best Home Exercise Equipment

To lose weight, how many calories need you burn?

If your objective is to lose weight and you're counting calories, you'll need to burn more than you consume in order to create a deficit. To do so, you'll need to know your basal metabolic rate, or how many calories your body burns when it's at rest. Then take into account how many calories you consume each day.

Once you know how many calories you burn at rest and how many calories you eat in a week (multiply your BMR by 7 and your calorie intake by 7), you can alter your calorie intake and workouts to burn roughly 2,000 calories each week, which is the goal Taylor sets for most of his clients.

A healthy objective, according to Taylor, is to lose one to two pounds per week. A pound equals 3,500 calories, and you can create that deficit in a variety of ways. She suggests exercising to burn 2,000 calories per week and then cutting 1,500 calories per week from your diet, which equates to roughly 214 less calories each day.

Aim to burn 400 to 500 calories five days a week during your workouts as a general rule. Remember that the number of calories you burn during an exercise varies depending on your weight, gender, age, and a variety of other factors, but this figure is an excellent place to start. A man who weights200 pounds, for example, will burn more calories doing the same workout.

"Everybody is different, which is why it's critical to work with experienced professionals to personalize a program for you, monitor it, give suggestions along the way, and make changes as needed," Taylor adds.

Fitness trackers and monitors that use your heart rate to calculate your calorie burn are useful tools.

Getty Images/Atit Phetmuangtong/EyeEm How to Keep Track of Calories Burned While Exercising

The Fitbit, Apple Watch, and Whoop are just a few of the fitness monitors that will tell you how many calories you burned after each session. This is usually determined by your heart rate and other personal data entered into the device's settings when you first set it up (like your weight, age and sex). Taylor recommends the Polar heart-rate monitor because chest-strap monitors (like the Polar) are more accurate than wrist-worn trackers. None of those tools are perfect, but they can help you come close.

 

You can also use an online calculator to enter the sort of workout, your age, gender, and weight, as well as the workout's length.

The following are the primary elements that impact how many calories you burn during a workout, according to Taylor:

Heart rate training zone: According to Taylor, your heart rate zones reveal "how hard you're pushing and rest intervals." "Because your heart rate changes on a regular basis, knowing how much you're burning and what zones you're training in can only help you get closer to your goals."

Your natural resting heart rate: Everyone's resting heart rate is different, but the normal range is 60 to 100 beats per minute. Taylor advises that if you have a greater resting heart rate, you should alter your workout accordingly. "These customers tend to elevate quickly and stay in greater burning zones for longer periods of time, necessitating more frequent breaks," says the expert.

Your body weight is: "A person who weighs 120 pounds burns less per hour than someone who weighs 180 pounds," Taylor explains.

Workout styles: "The way you train matters," Taylor adds. This is why, even if strength training does not burn as many calories as cardio, you should choose a fitness plan that includes both cardio and strength training. Increasing your muscle mass over time will help you burn more calories even when you're not exercising.

More workout ideas

The information in this article is provided solely for educational and informational purposes and is not intended to be used as medical or health advice. If you have any concerns or questions about a medical condition, always seek the advice of a physician or other certified health expert.