Fitness

Calories for Weight Loss: How Many Experts Say to Burn Each Day

Published

2 years ago

May 11, 2024

Calories for Weight Loss: How Many Experts Say to Burn Each Day

Weight loss happens when you burn more calories than you take in. Sounds easy, right? Anyone who has tried to lose weight knows it’s more complicated than that. The first place to start is to figure out how many calories you need to eat and how much you burn during a workout.

How many calories someone needs to burn to lose weight healthily varies by person. Working with a dietitian or nutritionist is best to establish a healthy plan for your body’s specific needs. If that’s unavailable, you can learn how to estimate how many calories you need to eat and burn daily to meet your weight goals.

To break down the topic, I consulted Jamie Maitland, renowned fitness instructor, certified holistic nutritionist and founder of The Office Health.

How do calories work?

A calorie is a unit of energy used to express how much energy you exert or consume daily. We need calories; they give the body fuel and the ability to function. However, the calories you intake that are not used are stored as body fat.

According to the USDA, adult females need to consume between 1,600 and 2,200 calories each day. The average male requires between 2,200 and 3,000 calories. However, it’s important to remember these are just guidelines, and while most people fall within these ranges, you may not.

Read more: The Expert-Approved Way to Count Calories

You burn calories just by living. That’s right, just reading this burns calories. So, whenever you clean your house or garden or do things that don’t feel like a workout, you’re burning calories. However, it’s generally not enough to lose weight.

How many calories should you burn to lose weight?

Everyone is different, so you’ll have different calorie goals than someone else. Maitland explained that several factors influence how many calories you need to burn to lose weight. They include your weight, age, gender, hormones and health conditions. Your lifestyle and attitude will also come into play.

“In order to really determine how many calories you need to burn to lose weight, you should realistically ask yourself what your goal weight is, and you are willing to change the way you think in order to achieve those results,” Maitland said.

While calorie needs vary by person, the science behind weight loss is clear: you must be in a calorie deficit. You do this by either reducing the extra calories you’re consuming or burning more than what you’re eating with exercise.

You’ve probably heard of the 3,500-calorie deficit rule, which states that a pound of fat equals 3,500 calories. While this provides a basic framework, Maitland pointed out that it won’t apply to everyone. If you’re unsure where to start, Maitland suggests that you start simply and shave off 500 calories from your normal intake and monitor how you feel.

Quick tips to cut 500 calories:

Opt for healthy snacks like fruit or nuts
Try to eliminate high-calorie treat each day
Identify low-calorie swaps like using low-fat milk or plain yogurt instead of sour cream
Cut out high-calorie drinks like sodas
Use smaller bowls or plates
Avoid fried foods as often as you can

Remember, calories don’t tell you the quality of food you’re eating. Focus on nutrient-rich foods that ensure your body and mind get what they need to function and flourish.

nensuria/Getty Images

What are healthy weight loss goals?

Losing weight in a healthy and sustainable way is essential for meeting your goals. According to Maitland, a healthy weight loss goal is between 2 and 5 pounds a week. That doesn’t mean that if you’re not losing within that range, you’re doing it wrong. It’s simply a guideline for what is healthy and sustainable. You should expect it to vary each week.

“It’s important to understand the difference between water weight loss and actual fat loss. Regardless of how much weight you would like to lose, it’s imperative to set realistic goals and trust that even the smallest steps taken daily can make a difference. Consistency is the secret sauce,” Maitland said.

Weight loss is a long-term lifestyle change. Maitland highlighted that your weight loss will plateau if you don’t increase the deficit. So, your diet and exercise routines should be evaluated frequently to ensure they suit your goals. That said, if you achieve your goals and find a workout routine that works for you, it’s OK to stick with it.

How to track calorie burn when you exercise

It’s essential to track your progress when exercising, not only so you can see how far you’ve come but also to identify when you need a break.

How many calories you burn will vary by the duration and intensity of your workout, so it’s good practice to use a fitness tracker to simplify things. The top fitness trackers like Fitbit, Apple Watch and Whoop include your calorie burn throughout the day and during your tracked workouts.

Factors that contribute to how many calories you burn:

Your heart rate zone: Smartwatches measure your heart rate zones, or how hard you’re pushing and recovery periods. Heart rate zones will change, so having a record will help you determine when you need to take your workout to the next level.
Your natural resting heart rate: We all have a unique resting heart rate. The normal range falls between 60 and 100 beats per minute. Use your heart rate to inform how often you need to take breaks. For example, you may need to take more breaks if you have a naturally high heart rate.
Your weight: How much you weigh will impact how many calories you burn while exercising. Someone who weighs less will burn less.
The type of workout: Strength training may not burn as many calories as cardio, though it’s important to include both sources to build muscle mass and avoid injury.

Read more: Best Fitness Tracker

recep-bg/Getty Images

Too long; didn’t read?

Understanding how calories and weight loss are related is the basis for any wellness journey. Whether you research yourself, meet with a health professional or find an accountability group, your weight loss goals are achievable.

The best part is that you don’t have to completely change your life to lose weight. You can find an exercise routine that works for you. Walking for 20 to 30 minutes daily can go a long way, and at-home exercises can do wonders for losing body fat. Counting calories doesn’t make sense for everyone, especially if you have a history of disordered eating.

“Your life doesn’t need to make sense to anyone but you. Find what motivates you, stick with it and the results will come,” Maitland advised.

Keep your fitness research going by learning when the best time to weigh yourself is, what foods to moderate and which exercises you should focus on to age gracefully.

Fitness

Fitness Class Volume Tied to Exercise Intensity Perception

Published

3 hours ago

March 5, 2026

Press Room

Fitness Class Volume Tied to Exercise Intensity Perception

About The Study: In this comparative effectiveness study, reducing music volume in group fitness classes did not lead to meaningful reductions in perceived exertion and may reduce the risk of noise-induced hearing loss. These findings support implementing safer sound practices in fitness environments and underscore the need for increased awareness and education on hearing protection.

/Public Release. This material from the originating organization/author(s) might be of the point-in-time nature, and edited for clarity, style and length. Mirage.News does not take institutional positions or sides, and all views, positions, and conclusions expressed herein are solely those of the author(s).View in full here.

Fitness

Reward yourself by exercising regularly at One to One Fitness | CWRU Newsroom | Case Western Reserve University

Published

15 hours ago

March 5, 2026

Press Room

Reward yourself by exercising regularly at One to One Fitness | CWRU Newsroom | Case Western Reserve University

Now is the time to recommit to your health in time to feel your best for all your summer activities! One to One Fitness Center offers several ways to save in March.

Members of the Case Western Reserve University community can take advantage of sign-up specials designed to reward themselves for creating healthy habits.

Individuals can get 50% off the initiation fee (regularly $50 plus tax) and earn back what they do pay by exercising eight or more days in both April and May. Learn more online about this deal on initiation fees.

Students also can get additional savings:

Graduate students who are enrolled for the spring semester receive summer membership free.
With Spartan Shape Up memberships, affiliate students pay just $40 per month for membership from now through May, and no initiation fee or security deposit is required.
Students also can pay $44 plus tax per month with a month-to-month, ongoing plan. No initiation fee or security deposit required.

One to One Fitness Center, owned and operated by CWRU, is known for offering personal, professional, friendly and clean services. Memberships include full access to the 28,000-square-foot fitness center, group exercise classes, validated parking in Lot 53, towel and locker service, and member discounts on programs and services.

Members also can add their spouse or partner to their account for $30 plus tax per month. The center also offers personal training, Pilates Reformer, massage therapy and sound bath therapy, swim lessons, and more.

Visit the One to One Fitness Center website, email onetoone@case.edu or call 216.368.1121 for more information.

Fitness

A 3-Step Plan to Give Your Diet, Fitness Routine and Mindset a Reset for Spring

Published

1 day ago

March 4, 2026

Press Room

A 3-Step Plan to Give Your Diet, Fitness Routine and Mindset a Reset for Spring

To help you do this, we’ve tapped our Start TODAY experts for simple tips to lighten up meals, move in ways that boost metabolism and and refocus our mindset to get motivated to keep working toward your goals. Apply their strategies and finish the month feeling lighter, more energized and motivated to move forward. Here’s the plan to make it happen:

>>Download the 31-day calendar here

31-Day HIIT & Walking Challenge

This month’s workout plan is focused on short workouts that pack a punch. “HIIT workouts give you a bigger bang for your workout buck! They provide a more efficient workout because you’re alternating the pace and intensity rather than sticking to a steady, moderate pace,” says Mansour. “Changing things up with HIIT prevents boredom and keeps your muscles guessing. This is how we can get the body to change — whether that change is speeding up your metabolism, burning more calories, building muscle, losing weight, or just improving overall health — keeping your body guessing is the magic ticket to seeing results!”

Active recovery days include stretching to improve flexibility and walking for a cardiovascular workout that aids muscle recovery. When weather permits, Mansour encourages people to get outside on walking days. “Walking outdoors isn’t just a workout, it’s a chance to breathe in fresh air and get out of the house to change your environment,” she says. “Each time you go outside on a walk, even if you go on the same path, you’ll see or feel something different. Maybe it’s a change in weather, plants or flowers, people or things. Prioritizing taking your walk outside can hugely benefit your mental health. Getting out of your regular environment and into nature can be a form of meditation, too.”

Get the full 31-day workout plan with unique workouts sent to you daily — plus, walking podcasts, healthy spring recipes and mindfulness tools — in the Start TODAY app!

Start TODAY Spring Asparagus Pasta recipe — Lighten up comfort food favorites by adding seasonal ingredients, like in this Spring Asparagus Pasta.

3 Simple Spring Diet Tips

In addition to mixing up your workout routine, use spring as an opportunity to start lightening up your meals by packing them with seasonal ingredients. Start TODAY dietitian Natalie Rizzo shares her top tips:

Incorporate more seasonal foods. After a long winter of eating the same foods, your palate is ready for a change! Aim to add at least one spring fruit or vegetable to your meals each day, like asparagus, peas, spinach, radishes, citrus or strawberries. This Spring Asparagus Pasta is a simple weeknight dinner that feels both light and comforting. Seasonal produce is fresher, more flavorful, and an easy way to naturally boost vitamins and fiber. Plus, seasonal produce is more affordable than other items in the produce section.
Use fresh herbs to brighten up your dishes. Fresh herbs like basil, cilantro, parsley, mint, or dill can instantly upgrade simple meals without extra salt or heavy sauces. Sprinkle them on salads, roasted veggies, eggs, soups, or grain bowls for a burst of spring flavor. Cilantro is the perfect finish to this Mexican Stuffed Sweet Potato, while herbs are blended into cottage cheese in this Herby Cottage Cheese Toast with Tomato recipe for a pop of fresh flavor.
Shift from heavy comfort meals to balanced plates. As the weather warms up, it’s time to move away from heavy comfort foods and embrace lightened up spring dishes. Build plates with a mix of lean protein, whole grains or starchy veggies, and plenty of colorful produce. Think roasted veggie grain bowls, hearty salads like this BBQ Chicken Quinoa Salad, or simple stir-fries instead of creamy casseroles or heavy stews.

Start TODAY Mexican Stuffed Sweet Potato — A sprinkle of fresh cilantro is the perfect finish to this Mexican Stuffed Sweet Potato.

Spring Clean Your Mindset with This Mental Health Exercise

Yes, we are working to propel ourselves forward toward our health goals, but an important part of that process is slowing down and reflecting.

Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need.

Yasmine Cheyenne, start TODAY mindfulness expert

“Getting permission not to rush in a world that feels like it’s moving faster than we can keep up is a reminder that most of us need, but how often would we admit that?” says Cheyenne. “ When the to-do list feels long, and we’re trying to get everything done, we often say the opposite, disregarding how we feel, and push ourselves. Yes, we all have deadlines and things that need to be done. But we also need the reminder to take care while handling our responsibilities.”

This can be easier said than done. So Cheyenne offers up a simple exercise to help: Write down the words you need to hear each day to make yourself a priority and work toward your goals. Put them somewhere you see often, like your fridge or bathroom mirror, and recite them out loud daily.

“This is a perfect example of a reminder that seems small, but can come at the perfect time and help us care for ourselves,” she explains. “One of my favorite examples is: Take it slow and don’t rush, your nervous system deserves peace.”

“When you tell yourself the thing you’ve been needing to hear, it allows you to admit the quiet rumbling within you and take the steps you need. It might be admitting ‘I’m tired and will give myself an early night this week.’ Or you’re saying ‘I’m so proud of the way I’ve committed to moving my body everyday.’ Whether you’re cheering yourself on or reminding yourself of what you need, we don’t always slow down enough to hear what we need from ourselves, and this practice is a great way to start.”

Talking out loud to yourself may feel strange at first, but Cheyenne says over time it will help shift your mindset and translate those words into action. “When we hear ourselves recite these words, it’s like we’re planting positive seeds within us. The more we say what we need, the more we remember it, and we’re more likely to follow through and care for ourselves,” she says. “Our actions really start with the words we say to ourselves. Reading them out loud helps us rewire the way we talk to ourselves and that inner shift is exactly what opens the door to transformation.”

Join our live “Spring Reset Workshop” on March 22 to get one-on-one coaching from Yasmine Cheyenne and connect with other Start TODAY members. Sign up here!