How Many Calories Burned To Effectively Lose Weight?

Calories are the energy your body needs in order to function properly. And you can find them in any kind of foods, but the amount will vary.

Obviously, eating less or more than you need will result in gaining or losing weight. Therefore, knowing the exact amount of food you need to consume and the precise quantity of calories you need to burn is crucial for you to have a perfect body!

How to Count Calories

How to Count Calories

How to Count Calories

Many of us may question about the amount of calories we should burn a day. Fortunately, the Harris-Benedict formula comes in handy in estimating how much calories we need to use for daily activities.

The key factor of this famous formula is the individual basal metabolic rate (BMR). The BMR lets us know our required calories for a day. Accordingly, we can decrease the calories taken in to lose weight and vice versa.

BMR Calculation

Tips on Losing Weight

Tips on Losing Weight

To do the BMR calculation, you will need your age, weight, and age:

  • For men: BMR = 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)
  • For women: BMR = 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age)

You can look at these following example for a clear understanding of how to calculate your BMR:

  • For a 30-year-old woman with 6 feet 5 inches height and  140 pound weight, her BMR would be
    • 655.1 + (4.35 x 140) + (4.7 x 65) – (4.7×30) = 1,428.6
  • For a 30-year-old man whose height is 8 feet 7 inches and weight is 160 pound, his BMR would be
    • 66 + (6.2 x 160) + (12.7 x 87) – (6.76 x 30) = 1,960.1

Activity level

The BMR itself is not accurate enough to determine your required calories consumption, especially when you have an intense workout. Therefore, when you know your BMR, it’s time to estimate your activity level according to the below criteria:

  • 1.2 underactive (little to no exercise)
  • 1.375  lightly active (exercise from 1 to 3 days a week)
  • 1.55 moderately active (exercise from 3 to 5 days a week)
  • 1.725  very active (intense exercise from 6 to 7 days a week)
  • 1.9: super active (very intense exercise or hard physical job)

Now we will get our full equation!

Suppose that the woman and the man from the above example are underactive and superactive respectively, then we will have the full equation below:

  • Daily amount to maintain the woman’s current weight
    • 1428.6 (BMR) x 1.2 (activity level) = 1714.32 calories
  • Daily amount to maintain the man’s current weight
    • 1960.1 (BMR) x 1.9 (activity level) = 3724.19 calories

Therefore, if the woman wants to gain weight, she will need to consume more than 1714.32 calories a day. On the other hand, if the man want to lose weight, he will have to take in less than 3724.19 calories a day. Then, how about you?

Tips on Losing Weight

It is always easier to gain weight than to lose weight. To gain weight, you just need to consume more calories than you burn. However, to lose weight, you need to decide carefully what you take in. The less energy you absorb, the less effort you have to make in order to burn calories.

How Many Calories Burned To Effectively Lose Weight

How Many Calories Burned To Effectively Lose Weight

Workout and activities

Truth be told, the best way to burn calories and lose weight is to work out and perform exercises. Here are some of them and the calories burned in case you do them seriously. Just Not Sports sharing this chart:

Approximate calories burned by a 155-pound man
DAILY physical activities:In 30 minutesIn 1 hour
Cleaning gutters186N/A
Washing car167N/A
Playing with kids149N/A
Grocery shopping with a cart130N/A
Sitting in meetings60N/A
Light office work56N/A
Computer work: 5151N/A
Standing in line47N/A
Watching television28N/A
MODERATE physical activities:In 30 minutesIn 1 hour
Light gardening/ yard work165330
Golf (walking and carrying clubs)165330
Bicycling (less than 10 mph)145290
Walking (3.5 mph)140280
Weight training (general light workout)110220
INTENSE physical activities:In 30 minutesIn 1 hour
Running/ jogging (5 mph)295590
Bicycling (more than 10 mph)295590
Swimming (slow freestyle laps)255510
Walking (4.5 mph)230460
Heavy yard work (chopping wood)220440
Weight lifting (vigorous effort)220440
Basketball (vigorous)220440


Cutting calories by appropriately consuming foods

Besides going to the gym, the way you consume foods is obviously the most excellent method to lose weight. However, if you cut a lot, you may experience severe health problems.

Here are some common ways  you can try to cut down on calories:

  • Avoid  high-calorie but  low-nutrition foods
  • Replace high-calorie foods with lower-calorie ones
  • Decrease your portion sizes

Avoiding  high-calorie but  low-nutrition foods

Skipping a few high-calorie foods is a good start if you want to decrease the amount of calories taken in.

For example, it is fine to skip a morning latte, a lunch soda, or a dinner bowl of ice cream, and to consume more of high-nutrition but low-calorie foods.

Rather thanCalories*TryCalories*
16 ounces of flavored latte25016 ounces of black coffee4
1 cup of chocolate ice-cream2851 and 1/2 cups of strawberries69
16 ounces of lemon-lime soda20116 ounces of sparkling water0

*Actual calories can vary depending on manufacturers

Therefore, if you replace flavored latte with black coffee, you save time to burn 264 calories.

Swapping high-calorie foods for lower calorie options

There are foods containing the same nutritions but different amount of calories. So you may want to have the ones with less calories.

Rather thanCalories*TryCalories*
8 ounces of whole milk1498 ounces of skim milk91
2 slices of regular-crust pepperoni pizza (14 inches)6261 slice of regular-crust pepperoni pizza, and 2 cups grapes437
3 ounces (1 pack) of ranch-flavored tortilla chips4263 and 1/2 cups popcorn109

*Actual calories can vary depending on manufacturers

As a matter of fact, to lose weight, replacing chips with popcorn may help you “burn” 317 calories.

Reducing your portion sizes

The more you eat, the more calories you consume. Therefore, try your best to eat enough or less for a better result of losing weight.

A regular portionCalories*A standard portionCalories*
8 ounces of orange juice1174 ounces of orange juice59
73 grams of buttermilk pancake17573 grams of buttermilk pancake86
1 and ½ cups of cooked whole-grain spaghetti noodles277½ cups of cooked whole-grain spaghetti noodles92

*Actual calories can vary depending on manufacturers

According to the table, having a standard portion of spaghetti noodles helps you cut 185 calories.


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