If you’re aiming to lose weight, you might wonder: How many calories should I eat and burn each day? The answer depends on your unique body and lifestyle. A doctor, nutritionist, or dietitian can help you figure this out and create a plan. If you prefer, you can also calculate it yourself using the Mifflin-St Jeor equation (explained below). Regardless, it’s a good idea to talk to your doctor before starting any weight loss program.
To learn more, I spoke with Jamie Maitland, a fitness instructor and certified holistic nutritionist, about setting daily calorie goals.
What Are Calories?
Calories are units of energy your body uses to function. You need them to power everything from breathing to moving. However, unused calories are stored as fat.
According to the USDA, most women need 1,600–2,200 calories daily, while men need 2,200–3,000. These ranges can vary depending on your body composition and activity level.
You burn calories even at rest—reading this burns calories! Activities like cleaning or gardening also count. However, to lose weight, you need to burn more calories than you consume, creating a calorie deficit.
How Many Calories Should You Burn?
The number of calories you need to burn depends on factors like your weight, age, gender, hormones, and health. Lifestyle and mindset also play a role.
“To determine how many calories to burn, think about your goal weight and whether you’re ready to make changes to reach it,” Maitland advises.
The basic rule is to create a calorie deficit by eating less, exercising more, or both. You may have heard of the 3,500-calorie rule—that burning 3,500 calories equals losing one pound. While this gives a general idea, it doesn’t work for everyone. Maitland recommends starting by cutting 500 calories from your daily intake and observing how your body responds.
How to Calculate Calories Burned
Your Resting Metabolic Rate (RMR) is the number of calories your body needs to function at rest. To calculate your RMR, use the Mifflin-St Jeor equation:
– Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
– Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Multiply your RMR by an activity factor:
– 1.2 for sedentary (little/no exercise)
– 1.375 for light activity (1–3 workouts/week)
– 1.55 for moderate activity (3–5 workouts/week)
– 1.725 for very active (6–7 workouts/week)
– 1.9 for extra active (intense workouts or physical job)
What Is a Calorie Deficit?
A calorie deficit means burning more calories than you eat. Starting with a 500-calorie reduction is often effective, but it’s best to consult a professional to tailor this approach to your needs.
Tips to Cut 500 Calories Daily:
– Swap high-calorie snacks for fruit or nuts.
– Eliminate one high-calorie treat each day.
– Use low-fat dairy instead of full-fat options.
– Avoid sugary drinks like soda.
– Use smaller plates to help with portion control.
– Limit fried foods.
While calorie counts matter, focus on eating nutrient-rich foods for better energy and overall health.
Healthy Weight Loss Goals
Losing 2–5 pounds per week is considered healthy and sustainable, though results can vary. Maitland emphasizes consistency over quick fixes: “Even small, daily steps can make a big difference over time.”
Keep in mind that weight loss isn’t always linear. Some weeks, you might lose water weight, while others may reflect actual fat loss. Reassess your plan regularly to stay on track, especially if you hit a plateau.
How to Track Calories Burned During Exercise
Tracking your calorie burn helps measure progress and determine when to adjust your routine. Fitness trackers like Fitbit or Apple Watch can simplify this process.
Factors That Affect Calorie Burn:
– Heart Rate: Track your heart rate zones to optimize workouts and recovery.
– Resting Heart Rate: A naturally high heart rate may require more frequent breaks.
– Weight: Heavier individuals burn more calories, but muscle burns more than fat.
– Workout Type: Cardio burns more calories immediately, but strength training builds muscle for long-term calorie burn.
Key Takeaways
Weight loss is about creating a sustainable calorie deficit through diet, exercise, or both. Start small, consult with professionals, and focus on consistency. With the right plan, your goals are within reach!