How Many Calories Should I Burn A Day?

How Many Calories Should I Burn A Day?

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At the beginning of fitness journey, I struggled because I was unsure of the number of calories I needed to burn each day. Most beginners and a few pros struggle with this too. It’s normal.

Throughout the years, as I’ve interacted with trainers and other fitness enthusiasts, the answer has become clearer.

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How many calories should I burn a day? According to research, one pound or 0.45 kgs is made up of 3500 calories. So, if you aim to burn 1000 calories a day this equals to 2 pounds a week and 8 pounds a month.

Also, there are factors that determine the number of calories you can burn in a day. These factors include age, weight, height and physical activities.

The interesting fact is that your body burns calories at all times; It doesn’t matter whether you are sleeping or training hard in the gym. Don’t misinterpret resting as a zero calorie-burning time.

Your body functional processes like blood circulation, breathing and cell activities are constantly burning calories.

Over the years, different formulas have been developed to help you determine the appropriate amount of calories to burn. The most effective formulas will put major factors like your age weight, height and activity levels into consideration.

However, on the flip side, you should have to put your daily calorie intake on the scale so that you strike a balance. To achieve this, you need to know the number of calories contained in the different kinds of food you eat.

This puts you in a better position to compare the intake versus output. Only then will you be able to know how many calories you should burn in a day.

How Many Calories Do I Burn Daily?

how many calories do i burn daily

How Many Calories Do I Burn Daily?

How many calories do I burn daily? Answering this question will help you understand the basic calories you burn in a day.

This will build a good foundation for you to further address your concern of how many calories you should burn under varied conditions.
Evaluation of your total daily energy expenditure is based on the following criteria:

Resting Metabolic Rate (RMR): This refers to the calories your body burns while maintaining the primary body physiological functions like blood circulation, breathing and other cell function.

It is the energy expenditure in a dormant (resting) state. Surprisingly, this accounts for between 60-70% of the total daily calories burned.

It varies depending on your gender, gender, weight. Digestion and storage also make a significant contribution to these figures.

I other papers, calories burned during digestion is calculated separately. Additionally, the energy used to digest different types of food varies.

Non-Exercise Activity Thermogenesis: We are now starting to include activity in your day. This is the calorie expenditure influenced by your day to day activities like walking, performing daily chores etc.

The exact percentage will be determined by your activities. It accounts for between 10 – 15% of your total daily calorie burnt.

Calories Burned During Exercise: This I usually determined by the type of exercise, duration and intensity. Contrary to popular opinion, this only attributes to a maximum of 30 % of your total energy expenditure.

What Are Calories?

Before we go any further, let us go back to the basics of defining calories. Calorie refers to a Kilocalorie (kcal). It is a unit for defining the amount of energy in a particular food or drink that you consume.

Our body requires certain levels of energy to perform our daily activities and maintain a healthy state. Eating more calories than our body can burn will result in having excess fats being deposited in different parts of our body.

What is The Daily Calorie Requirement?

Whereas an average adult woman will require 2,000 calories per day to maintain a healthy weight, her male counterpart will need 2,500 calories.

This implies that the daily calorie requirement for men is higher than in women. However, this is a generalized estimate assuming that all factors are constant. In reality, some women may require more calories than men. This depends on the weight and activity and other conditions.

How to Calculate Calories Burned?

Every exercise has is predetermined MET (Metabolic Equivalent of Task) value which is used to calculate calories burned. MET formula is used to calculate the number of calories burned.

In this formula, your weight and duration of physical engagement are used to help you calculate the calories burned. The only shortcoming of this formula is that it does not put into consideration your level of fitness.

Nonetheless, your weight, age and intensity of the exercise are key factors that influence the amount of calories burned while performing any physical activity.

MET Formula

MET x Body weight (Kgs) x 0.0175 x Time (minutes) = Calories burned

As an example, The MET value of a brisk walk is 4 and that for running is around 11.5. Therefore, once you have this value, you can now apply the MET formula to estimate the amount of calorie you burn while performing a particular exercise.

If you weigh 70 kgs and you ran for 30 minutes, we can apply the MET formula to calculate the calories you burned as follows,

11.5 (MET)  x  70 (Body weight in Kgs) x 0.0175 x 30 (Time in minutes) =  422.625 (Calories burned)

You will have burned approximately 422.625 calories running for 30 minutes.

This is the most important part of your calculation. Once you have mastered this formula, you can then apply the same to your daily activities and exercises.

It may seem complicated at the beginning but you will get used to it moving forward.

Burning Calories On a Treadmill

burning calories on a treadmill

The treadmill has become the go-to machine for most people seeking to burn extra calories. It’s one of the most convenient option as it simulates different outdoor running conditions in the comfort of your house.

It is a full-body exercise which works as a perfect cardio exercise that is an excellent calories burner. Including treadmill exercises in your workout routine is a very effective way of burning calories.

No matter the amount of calories you want to burn in a day, the treadmill has all the options to help you achieve your goals.

What Determines the Amount of Calories You Burn on a Treadmill?

It doesn’t matter whether you are walking or running on the treadmill. You will burn calories anyway. However, the amount of calories you burn is determined by several factors.

Let us look at some of the factors that influence the amount of calories burned on a treadmill.

1. Efficiency: How well are you using the treadmill? Understanding the proper way of using the treadmill will increase your calories burning efficiency.

If two individuals ran on the treadmill at the same speed and incline percentage but one of them is not observing proper posture and positioning on the running treadmill, then they will achieve different results.

2. The intensity of The Exercise: Treadmill workout is good at raising the heart rate which in turn makes it a very effective workout for burning calories.

Intensity on a treadmill is increased by either running faster or increasing the incline percentage settings. The more intense the workout is, the more calories you burn.

3. Hands-on The Handrails: Do not hold on to the handrails. Doing so will compromise your form and reduce the efficiency of your treadmill workout session.

Many people make this mistake. If your treadmill model comes with a calorie counter, you can notice the reduction in figures if you hold on to the rails or the numbers displayed may be lower than the actual amount you are truly burning.

4. Incline vs Decline: Running or walking on an treadmill incline will help you burn more calories than you would burn while on the decline or level treadmill. Increasing the incline by 20 % will make you burn up to 5 more calories in a minute.

5. Speed and Duration: Speed increases intensity because it makes you Cover same distance in a shorter period resulting in burning more calories.

Time, you’ll burn more calories due to the higher intensity. However, you can also burn the same amount of calories in another session in which you will run slower but for a longer duration.

6. Long or Short Stride? : The length of your stride determines the amount of calories you burn on the treadmill. Shorter strides make you pick up and put your feet more times than when you are running in long strides. This results in burning more calories.

7. Your Body Weight: Bodyweight is among the basic determinants of the amount of calories your burn during any exercise. More weight or bigger body size translates in burning more calories on the treadmill as compared to lighter and small-bodied individuals.

Burning 300 Calories a Day On Treadmill

treadmill calories burned

Based on the MET principal, let us look at different 30 minutes workouts on the treadmill and other training machines that can help you burn 300 calories in a day.

Get on Your Treadmill
Beginning by walking briskly or jogging with a zero incline. Set Perceived Exertion (RPE)  at level Level 5-6.

Treadmill Workout
Duration Intensity RPE
1 minute Set incline 2% every 15 seconds. 5–6
1 minute Lower the incline 1% every 15 seconds. 6–7
3 minutes Jog or walk briskly at a moderate pace. 5
  This workout will burn approximately: 320 calories when performed by a person weighing 140lb.  

How to Burning 400 calories on a Treadmill

For an average person, it will take 10 minutes of jogging to burn around 100 calories. By jogging, we mean a speed of around 8 km/h.

This means that is will take at least 40 minutes to burn 400 calories per day. It may sound easy theoretically, but in the real sense, it is not easy to spare 40 mins to be on a foldable treadmill.

This cannot be achieved in one day, it takes a period practicing to gain enough strength to be able to sustain a 40 minutes continuous jogging session.

If you have been using a running machine this will be a walk in the park. You only need to adjust your mindset towards it. Many treadmill coaching plans may help you be able to improve your strength and burn 400 calories on the treadmill.

Elliptical Trainer: Calories Burned

Set your workout time at 30 minutes on your elliptical trainer using the manual program, and choose a resistance that will provide a challenge with a challenge

Elliptical Trainer Workout
Time Intensity RPE
6 minutes Increase resistance for more challenge 6
2 minutes Increase resistance every 30 seconds 7–8
2 minutes Start lowering resistance every 30 seconds. 5
6 minutes Set the resistance to medium and go backwards. 7–8
  Based on a person weighing 140 lb, This will burn Burn 250-300  

Stationary Bike Calories Burned

calories burned stationary bike

Here is how you can burn calories on your bike such as these exercise bike with screen. Set 30 minutes as your workout time on a manual program and then choose a resistance that will challenge you beyond your comfort zone.

Stationary Bike Workout
Time Intensity RPE
5 minutes Cycle at a moderate pace. 5
2 minutes Raise resistance 2-3 units every 30 seconds. 6–8
2 minutes Lower resistance 2-3 units every 30 seconds. 6–8
1 minute Set a higher resistance level and cycle to your limit 9–10
  This will burn approximately 245 calories based on 140 lb p  

How to burn 400 calories a day

1. Take a Walk

Even though running can help you achieve this faster, walking can also make you burn 400 calories in a day. Try walking while maintaining a 3.5 mph pace for at least 40 minutes. Including hilly terrains it an ideal way of increasing effectiveness.  It is a sure way of burning 400 calories every day.

2. Swimming

You only need 40 minutes in the pool to burn a massive 400 calories. Over the years, swimming has been recommended as an incredible way of burning calories, at least for those who can swim.

It is a good stress reliever and keeps you in shape. Check out for a swimming pool in your neighborhood and swim your way to a healthy body.

3. Rope Skipping

Rope skipping might sound like a childish activity but it is good for burning calories. Skipping a rope for only 20 minutes can help you burn 400 calories.

It is a good cardiovascular exercise and also works for several muscle groups on your body. Many charities are advocating for this activity for a healthier lifestyle. Its time to remember the old singing games.

Burning 500 Calories a Day

1.  High-Intensity Interval Training

This is the new training style that has taken the fitness industry by storm. HIIT (High-Intensity Interval Training) is a training system that can be applied in any workouts.

In characteristically involves alternating high-intensity periods with resting periods in your training session. It may need close supervision by your trainer if you are a beginner.

HIIT improves the quality of your training by stimulating your metabolism.

This high-intensity training method takes short periods of between 5 to 15 minutes depending on the type of exercise.

2. Running at 8 mph for 30 minutes

This is yet another superb way of burning 500 calories. Running whether you are running outdoors or jogging on the spot you don’t need equipment.

For a long time, running has been used to achieve many fitness goals and burning 500 calories a day cannot miss on the list.

Running for 30 minutes while maintaining a pace of 8 mph has been tested and proven to be an effective way of burning 500 calories. It is a compound exercise that also tones your muscles.

3. A 60-Minutes Swimming Session

Swimming is not just a leisure activity, it comes with a lot of health benefits. Burning 500 calories in a day is one of them. Engaging yourself in the swimming pool for at least one hour is a sure way of burning this amount of calories.

However, don’t do it lazily or just back floating. You need to inject a little intensity to burn calories.

4.  2 Hours of lawn mowing

calories burned mowing lawn

Burning calories is not limited to sports and exercises, some other activities like mowing your lawn can also help you do it. This may not be a daily activity but when that day comes, be sure to use it to burn calories too.

Pushing your mower around your lawn for at least 120 minutes will help you burn 500 calories. This is a great way of killing 2 birds with one stone

5. Hiking for 120 Minutes

This is yet another therapeutic option of burning calories. The wondrous encounter with nature as you hike combined with the fresh breath initiates the calorie-burning process by raising your heart rate.

The physical engagement works your entire body musculature resulting in remarkable burning of calories. Hiking for two hours will help you burn approximately 500 calories.

If possible try hiking several times a week. It is a wholesome activity that is good for body and mind fitness.

Best Exercises That Burn 1000 Calories 

Burning 1000 calories in a day may be a very challenging task. It required long duration of fairly intense exercising to achieve. Not so many of us have much time at our disposal. In this case, HIIT (High Intensive Interval Training ) becomes your best option.

HIIT Workouts That Burn 1000 Calories

HIIT or High-Intensity Interval Training is effective anaerobic cardio which involves very intense and explosive training punctuated with seconds of resting periods in between.

You can apply HIIT principal on treadmill sessions, rope jumping, burpees, and so on. Using this method is on treadmills can help your body to continue burning calories even after the training. Here is a list of high-yielding HIT exercises that will burn 1000 calories.

1.  Rope Jumping

Rope jumping has become a popular and effective way of helping people to burn calories. It is a fun-filled exercise that can help you burn between 800-1050 calories if you did it for up to two hours.

In high-intensity training, you are required to push yourself to the limits and take a short break before you continue.

2. Plank Jacks and Jumping Jacks.

A combination of plank jacks and Jumping jacks is an amazing cocktail for a high-intensity compound workout that will help you burn between 700-1000 calories per hour.

Start by doing 40 jumping jacks, then without resting get into a plank pose. Hop, and then lift your toes off the floor. Place your toes shoulder-width apart.

Hop again and then bring your feet back to the starting position. Perform 15 intensive repetitions before taking a 10-15 seconds break and go for another set.

3. Burpees

Burpees are incredible full-body strength and cardio exercise that will give you remarkable results when done in HIIT style. Start by jumping then landing softly and flex your knees before you sit down.

In the sitting position place your fingertips on the floor, hop your legs and push them back. Hop, get to sitting position and jump again.

You need to do this intensely for 90 minutes with short resting periods in between sets.