How many calories should you burn daily through exercise. What factors affect calorie burning. Which exercises are most effective for calorie burn. How to calculate your ideal calorie deficit.

Understanding the Basics of Calorie Burning

Calorie burning is a fundamental aspect of weight management and overall health. The number of calories an individual should burn daily through exercise depends on various factors, including body composition, lifestyle, and fitness goals. To effectively manage your calorie burn, it’s crucial to understand the science behind it and how different activities impact your energy expenditure.

What exactly is a calorie? A calorie is a unit of energy, specifically the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. In the context of nutrition and exercise, we typically refer to kilocalories (kcal), which are equal to 1,000 calories. When we talk about “burning calories,” we’re referring to the process of using up this energy through physical activity and bodily functions.

The Role of Basal Metabolic Rate (BMR)

Your basal metabolic rate (BMR) is the number of calories your body burns at rest to maintain basic life functions. How is BMR calculated? The formula takes into account your weight, height, age, and gender:

• For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
• For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

Understanding your BMR is crucial as it forms the foundation of your daily calorie expenditure. Why is this important? Because it helps you determine how many additional calories you need to burn through exercise to achieve your fitness goals.

Factors Influencing Calorie Burn During Exercise

Several factors affect the number of calories you burn during exercise. By understanding these elements, you can tailor your workout routine to maximize calorie expenditure and achieve your fitness objectives more efficiently.

Body Composition and Weight

Your body weight plays a significant role in determining calorie burn. How does this work? Simply put, the more you weigh, the more energy your body requires to move, resulting in a higher calorie burn during physical activities. However, it’s important to note that muscle tissue burns more calories than fat tissue, even at rest. This is why strength training can be particularly effective for long-term weight management.

Exercise Intensity and Duration

The intensity and duration of your workouts directly impact calorie burn. High-intensity exercises typically burn more calories per minute than low-intensity activities. However, the total calorie burn also depends on how long you can sustain the activity. Finding the right balance between intensity and duration is key to optimizing your calorie burn.

Fitness Level and Adaptation

As you become more fit, your body becomes more efficient at performing exercises, which can lead to a decrease in calorie burn for the same activity over time. How can you counteract this? By progressively increasing the intensity or duration of your workouts, or by introducing new types of exercises to challenge your body in different ways.

Calculating Your Ideal Daily Calorie Burn

To determine how many calories you should aim to burn through exercise each day, you need to consider your overall energy balance. This involves understanding your total daily energy expenditure (TDEE) and your fitness goals.

Total Daily Energy Expenditure (TDEE)

Your TDEE is the total number of calories you burn in a day, including your BMR, daily activities, and exercise. To calculate your TDEE, multiply your BMR by an activity factor:

• Sedentary (little to no exercise): BMR × 1.2
• Lightly active (light exercise 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
• Very active (hard exercise 6-7 days/week): BMR × 1.725
• Extremely active (very hard exercise and physical job): BMR × 1.9

Setting Realistic Calorie Burn Goals

Once you know your TDEE, you can set realistic calorie burn goals based on your fitness objectives. For weight loss, creating a calorie deficit is essential. A safe and sustainable rate of weight loss is typically 0.5-1 kg (1-2 pounds) per week, which equates to a daily calorie deficit of 500-1000 calories.

How can you achieve this calorie deficit? It’s generally recommended to combine both diet and exercise. For example, you might aim to reduce your calorie intake by 250-500 calories per day and burn an additional 250-500 calories through exercise. This balanced approach is often more sustainable and helps preserve muscle mass during weight loss.

Most Effective Exercises for Calorie Burning

While all forms of physical activity contribute to calorie burn, some exercises are particularly effective at maximizing energy expenditure. Incorporating these activities into your routine can help you reach your calorie-burning goals more efficiently.

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by periods of rest or lower-intensity activity. Why is HIIT so effective for calorie burning? It not only burns a significant number of calories during the workout but also increases your metabolic rate for hours after exercise, a phenomenon known as excess post-exercise oxygen consumption (EPOC) or the “afterburn effect.”

A typical HIIT workout might include:

1. 30 seconds of high-intensity exercise (e.g., sprinting, burpees, jump squats)
2. 30 seconds of rest or low-intensity exercise (e.g., walking, light jogging)
3. Repeat for 15-20 minutes

Strength Training

While strength training may not burn as many calories during the actual workout compared to cardio exercises, it offers significant long-term benefits for calorie burning. How does strength training contribute to calorie burn? By increasing muscle mass, which boosts your BMR. This means you’ll burn more calories even when you’re not exercising.

Effective strength training exercises include:

• Compound movements like squats, deadlifts, and bench presses
• Bodyweight exercises such as push-ups, pull-ups, and lunges
• Resistance band workouts

Cardiovascular Exercises

Sustained cardiovascular activities are excellent for burning calories and improving overall fitness. The key to maximizing calorie burn with cardio is to maintain a moderate to high intensity for an extended period. Some effective cardio exercises include:

• Running or jogging
• Cycling
• Swimming
• Rowing
• Jump rope

Strategies to Enhance Calorie Burn During Exercise

To optimize your calorie burn during workouts, consider implementing these strategies:

Progressive Overload

Gradually increasing the intensity, duration, or frequency of your workouts challenges your body and prevents adaptation. How can you apply progressive overload? Try adding weight to your strength training exercises, increasing the duration of your cardio sessions, or incorporating more challenging variations of exercises you’re already doing.

Circuit Training

Combining strength training and cardio exercises in a circuit format can significantly boost calorie burn. Why is circuit training effective? It keeps your heart rate elevated throughout the workout, combining the benefits of both strength and cardiovascular training.

Active Recovery

Instead of complete rest between sets or exercises, incorporate low-intensity movements to keep your body active. This approach maintains an elevated heart rate and increases overall calorie burn during your workout session.

Monitoring and Adjusting Your Calorie Burn

Tracking your progress and making necessary adjustments is crucial for long-term success in managing your calorie burn and achieving your fitness goals.

Using Fitness Trackers and Apps

Modern technology offers various tools to estimate calorie burn during exercise and daily activities. While these devices and apps may not be 100% accurate, they can provide valuable insights into your overall energy expenditure trends. How can you use this information effectively? Look for patterns in your activity levels and calorie burn over time, rather than focusing on exact numbers for individual workouts.

Regular Reassessment

As your fitness level improves and your body composition changes, your calorie-burning needs may shift. It’s important to reassess your goals and adjust your exercise routine periodically. How often should you reassess? A good rule of thumb is to evaluate your progress every 4-6 weeks and make adjustments as needed.

Balancing Calorie Burn with Proper Nutrition

While focusing on calorie burn through exercise is important, it’s equally crucial to pay attention to your nutrition. A well-balanced diet supports your exercise efforts and helps you achieve your fitness goals more effectively.

Fueling Your Workouts

Proper nutrition before, during, and after exercise can enhance your performance and recovery. How should you fuel your workouts? Consider these guidelines:

• Pre-workout: Consume a balanced meal containing carbohydrates and protein 2-3 hours before exercise, or a light snack 30-60 minutes before if needed.
• During workout: For intense sessions lasting over an hour, consider consuming easily digestible carbohydrates to maintain energy levels.
• Post-workout: Eat a meal containing both carbohydrates and protein within 30-60 minutes after exercise to support recovery and muscle repair.

Maintaining a Balanced Diet

A nutritious, well-balanced diet is essential for supporting your exercise routine and overall health. Focus on consuming a variety of whole foods, including:

• Lean proteins (e.g., chicken, fish, tofu)
• Complex carbohydrates (e.g., whole grains, sweet potatoes)
• Healthy fats (e.g., avocados, nuts, olive oil)
• Fruits and vegetables

Remember, sustainable weight management and fitness improvement come from a combination of regular exercise and a balanced diet. By focusing on both aspects, you’ll be better equipped to achieve and maintain your desired calorie burn and overall health goals.

How Many Calories Should I Burn a Day Exercising?

How Many Calories Should I Burn a Day Exercising?

You’ve probably heard that you should aim to burn a certain number of calories each day. But did you know that the number of calories you need to burn depends on a number of different factors, including your weight, height, and activity level?

It can be tough to figure out how many calories you should burn in a day, but don’t worry—we’re here to help. In this guide, we’ll explain how to calculate your calorie needs and provide a few tips for meeting them. So read on to learn more about how many calories you should burn a day and start seeing results!

Key Takeaways

• The number of calories you need to burn depends on your activity level, weight, and height
• An effective calorie-burning plan is to reduce calorie intake by 500 calories per day or 3500 calories per week
• You need to calculate your BMR to find out how many calories you need to burn
• HIIT and strength training exercises are ideal for burning calories
• To burn calories more effectively, perform more physically demanding exercises, increase variety, and push yourself

Understanding Calories and Exercise

To understand how many calories you should burn, you need to pay close attention to your weight, height, and activity level.

For starters, you need to ask yourself how active are you. The more active you are, the more calories you’ll burn. Weight and height are also essential factors that you need to keep in consideration. The more weight you have, the more calories you’ll need to burn. And taller people tend to burn more calories than shorter people.

So how do you figure all of this out? It can be a little confusing, but don’t worry because we’re here to help!

Estimating Your Calorie Needs

Now that you have an idea of how many calories your body needs to maintain its weight, you need to estimate how many calories you need to burn each day in order to lose weight.

This isn’t an exact science, but there are a few ways to go about it. One is to reduce your calorie intake by 500 calories per day, which will result in a 1-pound weight loss per week. Another way is to create a deficit of 3,500 calories per week, which will result in the same 1-pound weight loss per week.

If you’re not sure how many calories you’re currently burning, there are a few ways to estimate that as well. A good rule of thumb is to multiply your current weight by 12-15 (the number of calories you burn per pound of body weight). This calculation will give you a good starting point, but it’s important to remember that everyone’s metabolism is different and these numbers may not be exact for everyone.

Factors to Consider When Burning Calories

When it comes to burning calories, there are certain factors that you need to consider if you want to make your weight loss plan effective.

On average, women should aim to burn around 2,000 calories per day, while men should shoot for around 2,500. But to figure out exactly how many you need to burn each day, you’ll need to do a little math.

Start by calculating your basal metabolic rate (BMR). This is the number of calories your body burns just to stay alive. To calculate it, use this equation: BMR = (10 x weight) + (6. 25 x height) – (5 x age).

From there, you can determine how many calories you need to burn based on your activity level. If you’re sedentary, multiply your BMR by 1.2. If you’re moderately active, multiply your BMR by 1.375. And if you’re very active, multiply your BMR by 1.55.

Add all those numbers up and that’s how many calories you should aim to burn each day!

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Types of Exercise That Help You Burn More Calories

While any form of exercise is beneficial, certain weight-loss activities can help you burn more calories each day. High-intensity interval training (HIIT) is one of the best for this purpose as it combines short bursts of intense physical activity with periods of rest. Not only does this help you burn more calories, but by alternating between periods of high and low-intensity exercise, you can also reduce your risk of overtraining and potential injuries.

Strength training is another great way to increase your daily calorie burn because it helps build muscle. Muscle requires more energy from your body to sustain itself than fat does, so the more muscle you have, the easier it is for your body to burn calories throughout the day. Additionally, strength training can help increase your stamina and may improve your performance in other forms of exercise.

Tips for Burning More Calories

For those of you wanting to increase the number of calories you burn during exercise, here are some tips that are sure to help you. 

Firstly, focus on activities that require a larger muscle group like running or cycling. Not only do they burn the most calories per minute, but they also help build strength and endurance.

You should also try to do exercises that combine cardio and strength training into one session for a more efficient workout. Strength training alone won’t help you burn as many calories as a combination of cardio and strength training would. For example, circuit training combines multiple exercises in one session and is a great way to maximize calorie burning.

Finally, don’t be afraid to push yourself and vary your intensity level. You can get more out of your workout by pushing yourself out of your comfort zone and increasing the resistance or speed of your activities. This will create an environment where you can burn more calories in less time!

So, how many calories should you burn a day exercising? The answer is not straightforward, and it depends on a variety of factors such as your weight, height, age, and activity level. But, on average, you should aim to burn around 2,000-3,000 calories per week through exercise.

If you want to make your weight loss plan more effective, then you are suggested to follow a suitable weight loss diet meal plan alongside your exercise routine. A diet plan would ensure a suitable amount of calorie intake to prevent you from gaining more weight than you’re trying to lose. Clean Eatz Kitchen brings you a huge variety of diet plans to keep you energized through all your workout sessions. Build your healthy meal plan here.

How Many Calories Should You Burn a Day to Lose Weight?

How many calories you should burn a day depends on your weight-loss goals.

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PeopleImages/E+/GettyImages

It’s a tale as old as time: In order to lose weight, you need to move more and eat less. But understanding how much more to move can be confusing.

That’s because the amount of calories you need to burn a day to lose weight depends on many factors, including your weight-loss goal, how much you’re eating and how you’re burning those calories.

Video of the Day

While weight loss may be your primary goal, physical activity serves up many health benefits, like better joint mobility, protection against chronic disease, enhanced mood and improved stamina. So, beyond burning calories, know you’re doing your body a world of good when you move more.

Tip

To lose 1 to 2 pounds per week, you’ll need to burn 500 to 1,000 calories more than you eat each day — or 3,500 to 7,000 calories per week.

How to Calculate Your Daily Calorie Burn

The total number of calories you burn in a day depends on things like your age, height and weight, muscle mass and how much you exercise, according to Kansas State University.

There are several formulas to calculate your exact total daily energy expenditure, or TDEE (more on that in a minute), but there’s also a simpler method based only on body weight. While it’s not as accurate, it can give you a starting point to work from without having to do a lot of math:

• ‌Daily calories burned:‌ 15-16 per pound of body weight
• ‌Calories needed for weight loss:‌ 12-13 per pound of body weight
• ‌Calories needed for weight gain:‌ 18-19 per pound of body weight

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To get a more exact idea of your TDEE, you need to know four things, per Kansas State University:

Resting Metabolic Rate (RMR)

Sometimes referred to as basal metabolic rate (BMR), this is the total number of calories your body needs each day just for basic functions (think: breathing, blinking, etc). In general, your RMR is higher if you’re younger and have more muscle, but your genetics plays a role, too.

RMR makes up the largest portion of your TDEE (about 60 percent), according to an April 2015 paper in ‌Mayo Clinic Proceedings.‌

To calculate your RMR, you can use either the Harris-Benedict Equation or Mifflin-St Jeor Equation, per the National Academy of Sports Medicine:

‌Harris-Benedict Equation‌

• People assigned male at birth (AMAB): 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
• People assigned female at birth (AFAB): 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

Note that 1 kg is equal to 2.2 pounds, and 1 inch is 2.54 cm.

‌Mifflin-St Jeor Equation‌

• People AMAB: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• People AFAB: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Thermic Effect of Food (TEF)

TEF is the calories your body uses to digest, absorb and store the nutrients from the food you eat. Certain foods have been shown to have a higher thermic effect than others, meaning your body burns more calories to process them. These include foods high in protein and fiber, especially.

TEF accounts for up to 10 percent of your TDEE, per the paper in ‌Mayo Clinic Proceedings‌.

Nonexercise Activity Thermogenesis (NEAT)

NEAT is the number of calories your body uses doing daily activities, like brushing your teeth, washing dishes and walking, according to the April 2015 paper in ‌Mayo Clinic Proceedings‌. This number varies greatly from person to person, and even from day to day, depending on your activity level.

Calories Burned During Exercise

Just how many calories you burn during a workout depends on how long and how intensely you exercise. Together with NEAT, the calories you burn during exercise makes up somewhere between 10 and 30 percent of your TDEE, per the paper in ‌Mayo Clinic Proceedings‌.

Calculate Your TDEE

Multiply your RMR by your activity level to get your estimated TDEE, per Kansas State University:

• ‌Sedentary:‌ BMR x 1. 2 (little or no exercise, desk job)
• ‌Lightly active:‌ BMR x 1.375 (light exercise 1-3 days per week)
• ‌Moderately active:‌ BMR x 1.55 (moderate exercise 6-7 days per week)
• ‌Very active:‌ BMR x 1.725 (hard exercise every day, or exercising twice per day)
• ‌Extra active:‌ BMR x 1.9 (hard exercise two or more times per day, or training for a marathon, triathlon, etc.)

How to Calculate Your Weekly Calorie Burn

Calculating how many calories you burn in a week is much the same as figuring out your daily calorie burn.

First, determine your RMR using the equation above. Then calculate your TDEE by multiplying your RMR by your activity level, per Kansas State University. From there, you can multiply your daily calorie burn by seven to scale it to a week.

For instance, someone who is lightly active every day would use this equation:

• (BMR x 1. 375) x 7

If your physical activity fluctuates from day to day, calculate your calorie burn using the appropriate activity multiplier for each day of the week. Then add these numbers together to determine your weekly calorie burn.

For example, if you’re lightly active four days a week and very active during the other three, you’d use this equation:

• (BMR x 1.375) + (BMR x 1.375) + (BMR x 1.375) + (BMR x 1.375) + (BMR x 1.725) + (BMR x 1.725) + (BMR x 1.725)

Tip

Keep in mind that every body is different, and weight and metabolism can be affected by factors like your genetics and environment. That’s why, if you’re struggling with weight loss, it’s a good idea to work with a registered dietitian, who can take all of your individual factors into account.

How to Calculate Your Calories for Weight Loss

To lose weight, you’ll need to do some simple math and create a calorie deficit based on your TDEE, which means you burn more calories than you eat.

1. Find Your TDEE

First, calculate your total daily energy expenditure based on the formula above. This will give you your maintenance calories, or how many calories you need a day to maintain your current weight.

2. Subtract 500 to 1,000 Calories

One pound of fat is about 3,500 calories, according to the Mayo Clinic. So, if you want to lose 1 to 2 pounds per week (a generally healthy and sustainable goal), you need to burn between 500 and 1,000 calories more than you eat each day — or between 3,500 and 7,000 calories per week.

You can achieve this calorie deficit by eating fewer calories, burning more calories through NEAT and exercise or a combination of the two.

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3. Keep Track

Weight-loss statistics show a food diary and a fitness tracker can help you monitor the calories you’re eating and burning each day and stay on track with your weight-loss goals.

4. Adjust When Necessary

As you lose weight, you’ll need to recalculate both your TDEE and how many calories you need to burn a day in order to keep losing weight.

Warning

You may be excited to get a jump on your weight-loss journey, but losing weight gradually can help you keep it off in the long run, per the Mayo Clinic.

Creating a drastic calorie deficit (more than 500 to 1,000 calories per day) isn’t advised by most health professionals. Typically, this rate is unsustainable and can lead to nutrient deficiencies, muscle loss and a stalled metabolism.

How to Burn More Calories During a Workout

Three factors determine how many calories you burn while exercising: your weight and the length and intensity of your workout.

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How many calories you burn in a workout depends on your size, as well as the duration and intensity of the workout. For example, a 155-pound person who goes for a 4 mph walk or does 30 minutes of moderate-intensity calisthenics — such as jumping jacks and push-ups — will burn 167 calories, but a 185-pound person will burn 200 calories with these same activities, according to Harvard Health Publishing.

During more vigorous activity, you burn more calories in less time. A 155-pound person burns 409 calories in 30 minutes of running at 9 mph, while a 185-pound person burns 488 calories, per Harvard Health Publishing.

But these are all calorie approximations. Even gym machines — such as elliptical trainers and treadmills — estimate how many calories you burn, using a formula that probably isn’t totally accurate, according to the American Council on Exercise.

Wearable fitness trackers probably won’t give an exact measurement either. While wearables are a pretty good way to measure your heart rate, their ability to track calories is typically inaccurate, according to Stanford University Medicine.

Exercising for time, however, is one way you can offset the inaccuracy of most calorie trackers. If you tend to walk for 20 minutes each day, for instance, increasing to 30 minutes will increase your total calorie burn.

‌Increasing the amount of time you exercise or the intensity of your workout are surefire ways to up your overall calorie burn. ‌

Is Cardio or Strength Training Better for Weight Loss?

Exercise helps burn calories and also maintains lean muscle mass while you’re losing weight. If you reduce calories without exercise, one-quarter of every pound you lose will come from lean muscle mass.

Why does this matter? Your muscle mass affects your metabolic rate (the rate at which your body burns calories). Increasing your muscle mass can support your metabolism, which means your body will burn more calories even just performing day-to-day activities, according to Harvard Health Publishing.

You may burn just about 100 calories per half-hour session of strength training but reap numerous additional benefits. Ten weeks of resistance training can increase your lean muscle mass by 3 pounds, decrease your body fat by 4 pounds and increase your metabolic rate by 7 percent, per July 2012 research in ‌Current Sports Medicine Reports‌.

On the other hand, regular cardio exercise can help improve your heart health and up your daily calorie expenditure. The solution? A balanced workout program incorporating both cardio and strength training is probably your best bet.

How Many Calories Should You Eat to Lose Weight?

Exercise helps you lose weight, but it’s more effective when combined with dietary measures. Researchers who followed the weight-loss progress of more than 400 post-menopausal people for a year found that a combination of exercise and diet worked best for weight loss, according to an August 2012 study in ‌Obesity‌.

The study reported that exercise-only participants lost 2.4 percent of their body weight, while diet-only participants lost 8.5 percent. Those who dieted and exercised lost 10.8 percent, making the combination strategy most effective.

You don’t necessarily have to burn 500 calories per day to lose the weight when you also trim calories. A combination of less food and more movement also helps create a deficit.

For example, eat 250 calories fewer than the number of calories you need to maintain your weight and work out to burn off 250 calories per day, and you’ll lose a pound per week.

Related Reading

How many calories do you need to burn per day to lose weight – Losing weight with the calculation

The fight against extra centimeters is not easy, you will need a lot of strength and will to win. And a positive result can only be achieved by those who went straight to achieving their dreams.

Often, if a woman was overweight, she justified it not by her weak will, but by some health problems, genetic predisposition, a riot of hormones – whatever. Indeed, sometimes it is difficult to admit that simple laziness is to blame.

So how many calories do you need to burn to get rid of 1 kg of fat?

How many calories do you need to burn per day to get rid of 1 kg of fat?

It is believed that to burn 1 kg of fat you need to spend 7700 kcal. Nutritionists advise losing weight by 2-4 kg per month (precisely due to fat). Accordingly, in order to safely lose 0.5 kg of fat per week for the body (keep in mind that the plumb line will be slightly larger due to lost water, muscles, etc. ), it is necessary to create a calorie deficit of 3850 kcal per week, which is 550 kcal per day (3850:7).

This is the exact calorie deficit you need to create to lose 2 kg of fat per month.

You can’t lose weight by cutting down only on your diet. You must eat right and balanced. Therefore, it is necessary to obtain a calorie deficit in a complex way: by reducing the calorie intake and by increasing physical activity. With an active lifestyle, the metabolism accelerates, the body burns calories faster in the course of daily activities.

All this is possible if you go through all the steps below.

Formulating a goal

The main thing is to formulate a goal. First, make a list of what will bring you weight loss. For example, it can be a dress, a variety of outfits, dates with handsome men, a healthy body. Also, make a list of the reasons that can prevent you from achieving this goal.

These points include softness, weak will, spinelessness. If you keep these two lists constantly in front of you and correlate obstacles and possible results, you will undoubtedly overcome all obstacles.

Psychological attitude to lose weight

Once you realize your weaknesses, you will understand what to do next. The more specific you are about the obstacles, the more likely you are to overcome them. For example, weak will. Weak will “in principle” does not exist, but it can be weak in relation to something. For example, to sweets or training. Which exit? Strengthen it by developing new habits. Make a promise to yourself to give up sugar and confectionery for a week, or do the bare minimum of your workouts. Keep the promise, and at the end of the week you will feel completely different. Work on this principle with all your weaknesses.

Calculation of a safe minimum of calories

Let’s not forget that calories are simply necessary to maintain the vital activity of our body, namely: for the functioning of the cardiovascular system, for the respiratory, endocrine, excretory and so on. And in complete rest, our body consumes calories. Now let’s talk about the safe minimum calories per day.

There is an opinion among the people that a woman needs to consume about 2000 kilocalories per day, while men need at least 500 more. But, as for women, especially those with a sedentary lifestyle, it is worth saying that this figure is somewhat overestimated. In order to accurately determine how many kilocalories your body needs to maintain weight or lose weight, you need to make simple calculations. You need to measure your height, weight, prepare a calculator.

The most accurate formula looks like this:

• for women 9.99 x weight (in kg) + 6.25 x height (in cm) – 4.92 x age – 161;
• for men the same formula, just add 5.

Using this formula, we calculate how many calories we need in order to maintain weight and not gain weight.

To calculate how many calories a person who decides to lose weight should consume per day, you must first find out how much energy is expended during your physical activity per day.

If you are not physically active, i.e. you lead a sedentary lifestyle, do not do any kind of sports, you should multiply the number obtained by the formula by 1.2. If you do 1-2 times a week at least fitness, then you should multiply the result by 1.375. If your daily activity is average, that is, you play sports up to 5 times a week, multiply the resulting number by 1.55. With higher activity – by 1.725. Are you a professional athlete? Then at 1.9.

Let’s try to calculate, using an example, how much energy is required in order not to gain weight, and also how many calories you need to burn per day in order to noticeably lose weight.

An example of calculating calories for weight loss

Let our example be a 38-year-old girl, her weight is 81 kg, her height is 160 cm. With this height, the excess weight is about 15-20 kg. Activity during the day the girl is average. So:

• 9.99 x 81 + 6.25 x 160 – 4.92 x 38 – 161 = 809.19 + 1000 – 186. 96 – 161 = 1461.2 kcal;
• 1461.2 x 1.2 (low activity) = 1753.5 kcal to provide the body with the necessary energy and not gain weight (for those who have not been on diets before).

The woman in our example is overweight, so she needs to reduce her calorie intake and add physical activity. In order to lose weight, it is recommended to reduce the intake of calories by 10-15%. So, in our example, 175-260 kcal.

So, for a woman in our example, the corridor of calorie intake during weight loss will be 1493-1578 kcal. That is, its calorie deficit will be 175-260 kcal per day.

Important!

Remember: under no circumstances should you reduce calories below 1200 kcal per day (for men, not below 1600 kcal), because you will introduce the body into a hungry position and lack of energy. Unfortunately, today many diets are advised to reduce the diet to 500-1000 kcal, and this is not safe and threatens with serious hormonal disorders.

How to properly burn calories

Our metabolism works non-stop, burning calories not only during exercise, but also during rest, sleep and even digestion. To burn more calories, it is not necessary to force yourself to exercise for several hours a day. 3-5 workouts per week for just one hour is enough, but you will have to increase the level of non-training activity.

What everyone can do:

1. Choose the number of workouts that you can maintain from week to week – it can be either three or five sessions of 60 minutes.
2. Increase calorie expenditure by increasing mobility at home – walk more often in the fresh air, skip the elevator, go shopping yourself, move more at home, find an active hobby or even get into the habit of doing light cardio on the machine or a simple set of exercises while watching favorite show.
3. Eat real whole foods – cereals from unrefined cereals, poultry / fish / eggs / cottage cheese instead of sausages and sweet curds, vegetables and fruits, unrefined oils, nuts and seeds. From whole foods, the body will receive more nutrients and spend more calories on absorption.
4. Monitor the calorie content of food on your own, or trust professionals. Recently, many ready-made food delivery services have appeared, with an already balanced KBJU. You can see the current rating of companies on the EDATOP website. You will be delivered a balanced diet based on the daily calorie content that is right for you.

Practical recommendations for weight loss

Accordingly, we will advise the girl from our example to reduce the caloric content of the diet by 175-260 kcal per day and keep the calorie corridor at 1493-1578 kcal. And every day to apply physical activity, burning an additional 290-375 kcal, achieving a calorie deficit of 550 kcal per day. And how you can burn extra calories, see here.

It will even be enough just to walk at a fast pace for 50-80 minutes every day, but if you start going to the fitness room, then it’s just wonderful! So you will not only increase calorie consumption, but also unwind your metabolism, strengthen your body muscles and improve the proportions of your figure.

Note that the calorie requirements of a person who exercises regularly are higher than those of someone who does not exercise at all.

Remember that the lower your weight, the fewer calories your body needs for total metabolism. Therefore, you need to recalculate the calorie corridor after losing every 5 kg.

So, we have learned how to calculate how many kilocalories your body needs to burn per day in order to start losing weight. By counting calories, you do not have to deprive yourself of a variety of favorite foods.

Author: Zhanna Sh. (specially for Calorizator.ru)
Copying this article in whole or in part is prohibited.

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Ironing burns 180 calories in 30 minutes

Robot vacuum cleaner, dishwasher and a washing machine, appliances that wash windows without a hostess – all these smart home helpers greatly simplify our life. But they also have a very big minus – thanks to them, we have become much less moving, says Doctor Peter. It’s much more pleasant to drink coffee in an easy chair and shout at the Dobie robot that has lost its docking station than to run around the rooms with a vacuum cleaner.

But there is no such thing as too much physical activity, especially if you have a sedentary job and don’t regularly exercise. So homework is a real alternative to the gym, especially if you set out to lose weight. This method even has a double advantage: you do not need to buy a fitness subscription and adjust to the time of classes.

According to the Mirror, almost 140,000 kcal (that’s 280 chocolates) can be burned in a year just by cleaning the house regularly.

Every week it is quite possible to burn 2690 kcal, without fanaticism putting things in order at home (we are not even talking about general cleaning). And if you add approaches to household appliances to the usual routine tasks (you can do it with repetitions), then you can spend up to 9 thousand Kcal per week.

These figures were derived by scientists. They conducted a study in which they observed 2,000 participants in the experiment regularly doing house cleaning. They also found that both working in the garden and cleaning the rooms are very good for the psyche.

Working outdoors, working in the garden or in the garden, mowing the lawn is a complete workout that will help you burn up to 142 Kcal in half an hour.

• Washing and drying – 186 Kcal for half an hour;
• ironing – 180 kcal per half hour;
• vacuuming – 170 kcal per half hour;
• wet cleaning – 164 kcal per half hour;
• loading and unloading the dishwasher – 149 kcal per half hour;
• cleaning kitchen surfaces – 145 kcal per half hour;
• folding clean linen – 145 kcal per half hour;
• window cleaning – 137 kcal per half hour;
• oven cleaning – 139 kcal per half hour;
• dusting – 138 kcal per half hour;
• make and straighten the bed – 139 kcal per half hour;
• clean up the closet and chest of drawers – 128 kcal in 25 minutes.

For comparison:

• in one slice of black bread – 44 kcal;
• in an egg – 80 kcal;
• in one chocolate bar – 579 kcal;
• in 100 grams of cheese – 350 kcal;
• in one apple – 50 kcal;
• in one banana – 115 kcal;
• in 100 grams of breast – 172 kcal;
• in a bowl of borscht – 80 kcal;
• in 100 grams of yogurt – 100 kcal.

Home cleaning can be done creatively – more precisely, in a sporty way. And then spend even more energy. Here are some tips:

• Lunge forward when you mop or vacuum the floor. Lunges will engage more muscles in the lower body and abdomen. When you pull the mop or vacuum cleaner back, put your feet together;
• Stand on your toes whenever possible, for example when polishing a stove. Then let your calves rest and stand on one leg only. This involves the calf and gluteal muscles;
• if mopping the floor with a rag, stay in a squat or all fours position, do not sit on the floor. And better do the slopes;
• while making the bed, take wide steps forward and to the side, as if stretching. Lateral lunges engage most of the muscles in the lower body and strengthen the legs, back, and abdomen.

Earlier, scientists told how to burn more calories while walking. There are studies that prove that it is much more efficient to walk by constantly changing the pace and, therefore, the heart rate. In this case, the metabolic rate can increase by 20%.

To do this, you need to calculate the optimal walking pace for you. It should be around 70% of your maximum heart rate. This figure can be calculated. Subtract your age from 220. For example, if you are 48 years old, your estimated maximum heart rate is 172 beats per minute. This is maximum! The optimal indicator for you is from 110 to 131 hits (70% of the maximum). With such a pulse, you will feel that your breathing has quickened, but does not go astray, for example, when talking.

Next, you should break your walking pace into faster and slower ones – and alternate them during the walk.