How Many Calories Should You Burn a Day for Optimal Health

Are you wondering how many calories you should burn a day to achieve optimal health? The number of calories you should aim to burn each day depends on several personal factors, including your age, weight, height, sex, and level of physical activity. For general health, burning an additional 2,000 to 3,000 calories per week through structured exercise—roughly 300 to 500 calories per day—is considered a beneficial target. However, this recommendation varies depending on whether your goal is weight loss, maintenance, or weight gain. To better understand your daily calorie needs, it’s important to first understand how energy expenditure works.

What is a Calorie?

A calorie is a unit of energy that fuels the body’s various functions. In the context of nutrition, a calorie represents the amount of energy derived from the food we consume. Our bodies require this energy to perform essential tasks, such as breathing, circulating blood, and maintaining organ function. To better understand how many calories you should burn in a day, it’s important to first grasp the concept of energy balance.

How do you Calculate Calories Burned?

Calculating the number of calories you burn each day involves a few key steps.

Step 1: Determine Your BMR

Your basal metabolic rate (BMR) is the number of calories your body burns at rest. Your BMR reflects the number of calories your body needs to function at rest. It accounts for 60–70% of total daily energy expenditure. To calculate your BMR, you can use the Mifflin-St Jeor equation, which takes into account your age, sex, height, and weight.

• For men: BMR = (10 × weight (kg)) + (6.25 × height (cm)) – (4.92 × age) + 5
• For women: BMR = (10 × weight (kg)) + (6.25 × height (cm)) – (4.92 × age) – 161

Step 2: Factor in Your Activity Level

After calculating your BMR, you need to  factor in your daily activity level. Once you have your BMR, multiply it by a physical activity factor to estimate your Total Daily Energy Expenditure (TDEE):

• Sedentary (little to no exercise): BMR × 1.2
• Light activity (light exercise/sports 1–3 days/week): BMR × 1.375
• Moderate activity (moderate exercise 3–5 days/week): BMR × 1.55
• Very active (hard exercise 6–7 days/week): BMR × 1.725
• Super active (physical job + training twice/day): BMR × 1.9

Step 3: Consider Your Calorie Deficit

To achieve your weight goals, consider creating a calorie deficit or surplus. Burning more calories than you consume leads to weight loss, while consuming more calories than you burn results in weight gain. If you want to lose weight, aim for a calorie deficit of 500–750 calories per day, which can lead to a gradual weight loss of 0.5 to 1 kg per week. For weight gain, increase your intake by 250–500 calories per day above your TDEE. For weight maintenance, aim to match your energy intake with your total energy expenditure.

Also Read: 10 Fat Loss Workouts at Home

Factors Affecting Calorie Burn

Several key factors influence how many calories you burn each day:

• Age: As you get older, your metabolism naturally slows down, affecting your calorie burn.
• Sex :Men generally have a higher BMR than women due to differences in muscle mass.
• Weight and Height: Your weight and height play a role in determining your resting metabolic rate.
• Activity Level: The more active your lifestyle, the more calories you will burn throughout the day.

How Many Calories Should You Burn?

The number of calories you should burn daily depends on several factors, including your age, sex, weight, and activity level.

1. To Lose Weight

If your goal is to shed some extra kilos, you’ll need to create a calorie deficit by either reducing your calorie intake or increasing your physical activity. Aim to burn 350 to 500 more calories than you consume each day. This sustainable approach can help you lose about half a kilogram to one kilogram per week.

2. To Maintain Weight

To keep your weight stable, you should aim to burn as many calories as you consume. This balance ensures that your body has enough energy to function properly without storing excess calories as fat. Your daily calorie expenditure includes your basal metabolic rate (the calories your body burns at rest) and the calories you burn through physical activity.

3. To Gain Weight

If you’re looking to gain weight, you’ll need to consume more calories than you burn. Aim to eat an additional 250 to 500 calories above your daily maintenance level. This calorie surplus will provide your body with the extra energy it needs to build muscle mass and increase body weight.

How Many Calories Do You Burn From Daily Activities?

Even if you don’t engage in structured exercise, your daily activities can contribute significantly to your overall calorie burn. Walking, doing household chores, and working at your job all require energy and  help you burn calories throughout the day. On average, a moderately active person may burn around 2,000 calories from their daily activities combined. The exact number of calories burned will depend on factors such as your body weight, age, and the intensity and duration of your activities.

Calories Burned in 30 Minutes

The table below shows the approximate number of calories burned in 30 minutes for various activities:

Keep in mind that these are estimates, and the actual number of calories burned may vary based on factors, such as your weight, age, and the intensity of the activity.

Also Read: Best Exercises To Lose Weight

Do Men Burn More Calories Than Women?

On average, men tend to burn more calories than women. This difference is primarily due to variations in muscle mass and metabolism between the sexes. Men typically have more muscle mass than women, and muscle tissue burns more calories than fat tissue. As a result, men often require a higher daily calorie intake to maintain their weight compared to women. However, it’s important to note that individual factors, such as age, body composition, and activity levels, can also influence calorie burn, regardless of sex.

Also Read: 10 Best Weight Management Supplements

Conclusion

There is no one-size-fits-all answer to how many calories you should burn daily. It depends on your health goals, body composition, and lifestyle. A healthy guideline is to aim for 300–500 calories burned through activity each day and engage in at least 150 minutes of moderate-intensity exercise per week, as recommended by health authorities. Whether your goal is weight loss, maintenance, or gain, the key lies in balancing energy intake with output while prioritising nutrient-rich foods and regular physical movement. As always, consult a registered dietitian or healthcare provider for personalised guidance. 

Frequently Asked Questions (FAQs)

References

• Buskirk, E. R., & Mendez, J. (1980). Energy: Caloric requirements. In Nutrition and the Adult (pp. 49–95). Springer US.
• McKinnon, R. A., Oladipo, T., Ferguson, M. S., Jones, O. E., Maroto, M. E., & Wolpert, B. (2019). Reported knowledge of typical daily calorie requirements: Relationship to demographic characteristics in US adults. Journal of the Academy of Nutrition and Dietetics, 119(11), 1831-1841.e6. https://doi.org/10.1016/j.jand.2019.04.02
• Obata, Y., Kakutani, N., Kinugawa, S., Fukushima, A., Yokota, T., Takada, S., Ono, T., Sota, T., Kinugasa, Y., Takahashi, M., Matsuo, H., Matsukawa, R., Yoshida, I., Yokota, I., Yamamoto, K., & Tsuchihashi-Makaya, M. (2021). Impact of inadequate calorie intake on mortality and hospitalization in stable patients with chronic heart failure. Nutrients, 13(3), 874. https://doi.org/10.3390/nu13030874