The number of calories you should burn in a day depends on your age, sex, weight, height, activity level, and your health or fitness goals. Here are key points to consider:
- Average daily calorie needs:
- Men typically need about 2,200 to 3,000 calories per day.
- Women typically need about 1,600 to 2,200 calories per day.
These ranges vary by age and activity level
- Calories burned at rest (Basal Metabolic Rate, BMR):
Your body burns calories just to maintain basic functions like breathing and circulation, ranging roughly from 1,300 to over 2,000 calories daily depending on individual factors
- Calorie burn and weight goals:
- To maintain weight, you should burn roughly the same number of calories you consume.
- To lose weight, create a daily calorie deficit of about 350 to 500 calories by burning more than you consume. This typically results in losing about half to three-quarters of a pound per week
* To gain weight, consume and burn fewer calories than you expend, aiming for a surplus of about 250 to 500 calories daily
- Activity level impact:
Physical activity significantly increases calories burned beyond your BMR. For example, a sedentary adult male might burn 2,000–2,400 calories daily, while an active male might burn 2,800–3,000 or more
In summary, there is no one-size-fits-all number of calories you should burn daily. Instead, your target depends on your personal characteristics and goals. For weight loss, aim to burn 350–500 calories more than you consume daily; for maintenance, balance calories in and out; for weight gain, consume more calories than you burn
. Consulting a healthcare professional can provide personalized guidance based on your specific needs
