The number of calories you should burn daily depends on your individual factors such as age, sex, weight, height, activity level, and your health or fitness goals.
General calorie needs and burn estimates:
- Most adult women need about 1,600 to 2,200 calories per day.
- Most adult men need about 2,200 to 3,000 calories per day.
- These ranges vary with age and activity level; younger and more active people generally require more calories
Calories burned daily:
- Your body burns calories even at rest (basal metabolic rate or BMR), typically ranging from about 1,300 to over 2,000 calories per day depending on factors like age and muscle mass
- Physical activity adds to this baseline burn, so total daily calories burned include BMR plus calories from movement and exercise.
How many calories to burn daily based on goals:
- To maintain weight: Burn roughly the same number of calories as you consume. This usually means burning your total daily calorie needs (BMR + activity) of about 1,600–3,000 calories depending on your profile
- To lose weight: Aim for a calorie deficit by burning more calories than you consume. A common recommendation is to create a deficit of 350 to 500 calories per day, which can be achieved by burning an extra 300–700 active calories through exercise and daily activity
- To gain weight: Consume more calories than you burn, creating a surplus of about 250 to 500 calories daily, while maintaining or slightly reducing activity levels
Active calories burned through exercise:
- For weight maintenance, burning about 300 to 500 active calories per day through exercise and activity is a good target.
- For weight loss, burning 500 to 700 active calories per day can help achieve sustainable fat loss
Summary:
- Your total calories burned per day = BMR (calories burned at rest) + calories burned by daily activities and exercise.
- Typical total daily calorie burn ranges from about 1,600 to 3,000 depending on individual factors.
- Adjust your calorie burn targets based on your goals: maintain, lose, or gain weight.
If you want an exact number tailored to you, calculate your BMR using an online calculator and factor in your activity level, then adjust based on your weight goals
. In brief, there is no one-size-fits-all number, but aiming to burn enough calories to meet your energy needs and create a slight deficit or surplus depending on your goals is the best approach. Consulting a healthcare or nutrition professional can provide personalized guidance.
