Table of ContentsView AllTable of ContentsWithout ExerciseWith ExerciseCalculating CaloriesSeeking Support
Table of ContentsView All
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Table of Contents
Without Exercise
With Exercise
Calculating Calories
Seeking Support
For example, an active young adult male might require 2,500 calories daily to lose weight, while an older adult woman may need just 1,500 calories to support her weight and activity goals.
This article examines the many factors in determining the number of calories you should burn to promote weight loss.
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Calorie
Calories Burned in a Day Without Exercise
The number of calories burned in a day without intentional exercise depends on several factors, such as:
While the exact amount varies widely among individuals, on average, an inactive person may burn between 1,200 and 2,400 calories per day solely through these basic metabolic processes.
How Many Calories You Need Daily
Calories Burned in a Day With Exercise
Based on Type of Exercise
You’ll burn more calories in a day when you exercise vs. in a day when you don’t. Still, the amount varies significantly based on the type, intensity, duration, and frequency of exercise.
Engaging in structured exercise routines such as cardio, strength training, or high-intensity interval training (HIIT) can significantly increase calorie expenditure beyond your basal metabolic needs. This is why regularly exercising is vital for healthy, long-term weight loss.
Regular exercise (especially HIIT) burns calories during your workout and increases your metabolic rate for hours afterward.This means you continue to burn calories at a higher rate than your BMR after a workout.
This might include a mixture of yoga, swimming,running, taking a cycling class, lifting weights, jogging, or playing basketball throughout the week.
Factors Affecting Calories BurnedMany things can influence how many calories you burn in a day, such as:AgeSexType, intensity, and frequency of exerciseStarting weight and body compositionNutritional quality and calorie content of your diet pattern
Factors Affecting Calories Burned
Many things can influence how many calories you burn in a day, such as:AgeSexType, intensity, and frequency of exerciseStarting weight and body compositionNutritional quality and calorie content of your diet pattern
Many things can influence how many calories you burn in a day, such as:
Does Sweating Burn Calories?
How to Calculate Calories to Lose Weight
Consider the following steps when determining how best to lose weight.
Step 1: Determine Your BMR
Use the Harris-Benedict equation to determine your BMR—the number of calories your body needs to maintain its basic functions at rest. This formula accounts for sex, age, weight, and height.
Here’s an example using a 35-year-old female who weighs 150 lb (68.2 kilograms [kg]) and is roughly 5 feet, 5 inches tall (165 centimeters [cm]). Below is the Harris-Benedict equation template for females:
BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) - (4.7 × age in years)
BMR = 655 + (9.6 ×70) + (1.8 ×165) - (4.7 × 30)
This gives a total BMR of 1,483 calories per day.
Step 2: Factor in Your Activity Level
TDEE = BMR x activity factor
This gives a TDEE of 2,300 calories per day.
Step 3: Consider Your Calorie Deficit
From here, experts recommend creating a 500-calorie deficitper day to promote a safe and sustainable weight loss pattern of 1–2 pounds per week.
For our example, this would be a goal of consuming 1,800 calories daily for weight loss.
Keep in mind that while helpful, these calculations provide an estimate. Everyone has unique metabolisms, health, and body compositions, all of which influence calorie needs.
Consult a healthcare provider or registered dietitian to determine an appropriate calorie intake based on your health status and personal goals.
Can You Build Muscle in a Calorie Deficit?
Not Burning the Calories You Want?
If you’re not burning the calories you want and not seeing the weight loss you hoped for, several factors could be at play.
For instance, you may overestimate the calories you burn during exercise. Or, you might be underestimating the calories you’re eating (and drinking). It’s also crucial to fuel your body with nutrient-rich food to support your health.
Furthermore, your body may have adapted to your current workout routine, resulting in fewer calories burned over time. This can lead to a weight loss plateau and is common around the six months into your weight loss plan.
Consider adjusting your exercise routine to include different activities and intensities to address this. Also, track your food intake accurately and ensure you’re eating a balanced diet to fuel your workouts effectively.
Rather than guessing what’s wrong or what to do, consult with a healthcare provider and a fitness professional or registered dietitian. They can help evaluate your current activities and diet pattern and provide personalized guidance tailored to your goals and needs.
This might include creating a brand-new fitness and nutrition plan.
A Word From VerywellBeing mindful of calories in food can aid in weight loss efforts. Yet, if you’re not achieving your desired progress, inform your healthcare provider of your health goals. Certain medical conditions could hinder weight loss, but they may be treatable with professional guidance.—KARINA TOLENTINO, RD, CHWC, MEDICAL EXPERT BOARD
A Word From Verywell
Being mindful of calories in food can aid in weight loss efforts. Yet, if you’re not achieving your desired progress, inform your healthcare provider of your health goals. Certain medical conditions could hinder weight loss, but they may be treatable with professional guidance.—KARINA TOLENTINO, RD, CHWC, MEDICAL EXPERT BOARD
Being mindful of calories in food can aid in weight loss efforts. Yet, if you’re not achieving your desired progress, inform your healthcare provider of your health goals. Certain medical conditions could hinder weight loss, but they may be treatable with professional guidance.
—KARINA TOLENTINO, RD, CHWC, MEDICAL EXPERT BOARD
Dietitian vs. Nutritionist: Similar But Different
Summary
Embarking on a weight loss journey can feel overwhelming at first. It can be easy to go down the rabbit hole of calculating calories and tracking your exercise and food intake. What’s most important is figuring out a routine that works well for you, and you can sustain.
It can be helpful to determine your BMR and estimated daily calorie needs to promote a healthy amount of weight loss. Working with a registered dietitian and fitness professional is also valuable to help you outline your personalized plan for success.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hills AP, Mokhtar N, Byrne NM.Assessment of physical activity and energy expenditure: an overview of objective measures.Front Nutr. 2014;1:5. doi:10.3389/fnut.2014.00005Pettersen AK, Marshall DJ, White CR.Understanding variation in metabolic rate.J Exp Biol. 2018;221(Pt 1):jeb166876. doi:10.1242/jeb.166876McNab BK.What determines the basal rate of metabolism?.J Exp Biol. 2019;222(Pt 15):jeb205591. doi:10.1242/jeb.205591Palmer AK, Jensen MD.Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest. 2022;132(16):e158451. doi:10.1172/JCI158451Stavres J, Zeigler M.Six weeks of moderate functional resistance training increases basal metabolic rate in apparently healthy adult women.Int J Exer Sci, 2018; 11(2): 32-41.Bellicha A, van Baak MA, Battista F, et al.Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: an overview of 12 systematic reviews and 149 studies. Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111/obr.13256Wingfield HL, Smith-Ryan AE, Melvin MN, et al.The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial.Sports Med Open. 2015;2:11. doi:10.1186/s40798-015-0010-3Martínez-Gómez MG, Roberts BM.Metabolic adaptations to weight loss: A brief review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991Pavlidou E, Papadopoulou SK, Seroglou K, Giaginis C.Revised Harris-Benedict equation: new human resting metabolic rate equation.Metabolites. 2023;13(2):189. doi:10.3390/metabo13020189Kansas State University.Physical activity and controlling weight.Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065Williams LT, Barnes K, Ball L, Ross LJ, Sladdin I, Mitchell LJ.How effective are dietitians in weight management? a systematic review and meta-analysis of randomized controlled trials.Healthcare (Basel). 2019;7(1):20. doi:10.3390/healthcare7010020Freire R.Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets.Nutrition. 2020;69:110549. doi:10.1016/j.nut.2019.07.001Sarwan G, Rehman A.Management of weight loss plateau.[Updated 2022 Oct 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hills AP, Mokhtar N, Byrne NM.Assessment of physical activity and energy expenditure: an overview of objective measures.Front Nutr. 2014;1:5. doi:10.3389/fnut.2014.00005Pettersen AK, Marshall DJ, White CR.Understanding variation in metabolic rate.J Exp Biol. 2018;221(Pt 1):jeb166876. doi:10.1242/jeb.166876McNab BK.What determines the basal rate of metabolism?.J Exp Biol. 2019;222(Pt 15):jeb205591. doi:10.1242/jeb.205591Palmer AK, Jensen MD.Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest. 2022;132(16):e158451. doi:10.1172/JCI158451Stavres J, Zeigler M.Six weeks of moderate functional resistance training increases basal metabolic rate in apparently healthy adult women.Int J Exer Sci, 2018; 11(2): 32-41.Bellicha A, van Baak MA, Battista F, et al.Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: an overview of 12 systematic reviews and 149 studies. Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111/obr.13256Wingfield HL, Smith-Ryan AE, Melvin MN, et al.The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial.Sports Med Open. 2015;2:11. doi:10.1186/s40798-015-0010-3Martínez-Gómez MG, Roberts BM.Metabolic adaptations to weight loss: A brief review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991Pavlidou E, Papadopoulou SK, Seroglou K, Giaginis C.Revised Harris-Benedict equation: new human resting metabolic rate equation.Metabolites. 2023;13(2):189. doi:10.3390/metabo13020189Kansas State University.Physical activity and controlling weight.Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065Williams LT, Barnes K, Ball L, Ross LJ, Sladdin I, Mitchell LJ.How effective are dietitians in weight management? a systematic review and meta-analysis of randomized controlled trials.Healthcare (Basel). 2019;7(1):20. doi:10.3390/healthcare7010020Freire R.Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets.Nutrition. 2020;69:110549. doi:10.1016/j.nut.2019.07.001Sarwan G, Rehman A.Management of weight loss plateau.[Updated 2022 Oct 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hills AP, Mokhtar N, Byrne NM.Assessment of physical activity and energy expenditure: an overview of objective measures.Front Nutr. 2014;1:5. doi:10.3389/fnut.2014.00005Pettersen AK, Marshall DJ, White CR.Understanding variation in metabolic rate.J Exp Biol. 2018;221(Pt 1):jeb166876. doi:10.1242/jeb.166876McNab BK.What determines the basal rate of metabolism?.J Exp Biol. 2019;222(Pt 15):jeb205591. doi:10.1242/jeb.205591Palmer AK, Jensen MD.Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest. 2022;132(16):e158451. doi:10.1172/JCI158451Stavres J, Zeigler M.Six weeks of moderate functional resistance training increases basal metabolic rate in apparently healthy adult women.Int J Exer Sci, 2018; 11(2): 32-41.Bellicha A, van Baak MA, Battista F, et al.Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: an overview of 12 systematic reviews and 149 studies. Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111/obr.13256Wingfield HL, Smith-Ryan AE, Melvin MN, et al.The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial.Sports Med Open. 2015;2:11. doi:10.1186/s40798-015-0010-3Martínez-Gómez MG, Roberts BM.Metabolic adaptations to weight loss: A brief review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991Pavlidou E, Papadopoulou SK, Seroglou K, Giaginis C.Revised Harris-Benedict equation: new human resting metabolic rate equation.Metabolites. 2023;13(2):189. doi:10.3390/metabo13020189Kansas State University.Physical activity and controlling weight.Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065Williams LT, Barnes K, Ball L, Ross LJ, Sladdin I, Mitchell LJ.How effective are dietitians in weight management? a systematic review and meta-analysis of randomized controlled trials.Healthcare (Basel). 2019;7(1):20. doi:10.3390/healthcare7010020Freire R.Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets.Nutrition. 2020;69:110549. doi:10.1016/j.nut.2019.07.001Sarwan G, Rehman A.Management of weight loss plateau.[Updated 2022 Oct 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing
Hills AP, Mokhtar N, Byrne NM.Assessment of physical activity and energy expenditure: an overview of objective measures.Front Nutr. 2014;1:5. doi:10.3389/fnut.2014.00005
Pettersen AK, Marshall DJ, White CR.Understanding variation in metabolic rate.J Exp Biol. 2018;221(Pt 1):jeb166876. doi:10.1242/jeb.166876
McNab BK.What determines the basal rate of metabolism?.J Exp Biol. 2019;222(Pt 15):jeb205591. doi:10.1242/jeb.205591
Palmer AK, Jensen MD.Metabolic changes in aging humans: current evidence and therapeutic strategies. J Clin Invest. 2022;132(16):e158451. doi:10.1172/JCI158451
Stavres J, Zeigler M.Six weeks of moderate functional resistance training increases basal metabolic rate in apparently healthy adult women.Int J Exer Sci, 2018; 11(2): 32-41.
Bellicha A, van Baak MA, Battista F, et al.Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: an overview of 12 systematic reviews and 149 studies. Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111/obr.13256
Wingfield HL, Smith-Ryan AE, Melvin MN, et al.The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial.Sports Med Open. 2015;2:11. doi:10.1186/s40798-015-0010-3
Martínez-Gómez MG, Roberts BM.Metabolic adaptations to weight loss: A brief review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991
Pavlidou E, Papadopoulou SK, Seroglou K, Giaginis C.Revised Harris-Benedict equation: new human resting metabolic rate equation.Metabolites. 2023;13(2):189. doi:10.3390/metabo13020189
Kansas State University.Physical activity and controlling weight.
Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065
Williams LT, Barnes K, Ball L, Ross LJ, Sladdin I, Mitchell LJ.How effective are dietitians in weight management? a systematic review and meta-analysis of randomized controlled trials.Healthcare (Basel). 2019;7(1):20. doi:10.3390/healthcare7010020
Freire R.Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets.Nutrition. 2020;69:110549. doi:10.1016/j.nut.2019.07.001
Sarwan G, Rehman A.Management of weight loss plateau.[Updated 2022 Oct 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing
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