Last Updated on October 31, 2022 by Tabraiz
If you’re worried about how many calories you’re consuming each day, a handy target heart rate calculator can help you identify the perfect heart rate specifically for you to burn calories. But what’s most important to note here is that everyone has different caloric needs. There’s no set number of calories you need to burn each day as this number depends on a variety of factors. Some of these factors include your age, activity level, fitness goals, and even your genetics. So, this may leave you wondering how many calories you should burn.
Here, we’re taking a closer look at ways to determine how many calories you should consume—and burn—each day. Knowing how many calories to shoot for on both ends can help you maintain a healthy weight and improve practically every facet of your health. Read on for this guide to help you achieve a healthier lifestyle.
Table of Contents
What are Calories?
Let’s start at the beginning: what exactly are calories? Essentially, a calorie is a unit of energy you receive when consuming food or drink. While calories might get a bad rep (mostly when you overconsume) they’re actually essential for survival. Whether you’re getting your calories from proteins, fats, sugars, or carbohydrates, calories are essential for your body to function and grow, and essentially, for you to live.
As you work to build and maintain a healthy body and mind, it’s important to remember that calories are truly your friend. They are NOT the enemy. Simply avoiding calories by not eating enough is not a sustainable or healthy way to lose weight or live your everyday life. Instead, you should focus on taking in good calories that come from healthy foods. Additionally, focus on getting enough exercise each day.
How Many Calories Do You Need?
You can base the number of calories you need each day based on your Basal Metabolic Rate (BMR), which refers to the number of calories your body needs to perform essential functions and stay active. Of course, this number depends on a lot of factors, including your age, height, weight, fitness level, and lifestyle.
Therefore, to get an accurate range for your necessary caloric intake, you should schedule a visit with your doctor or nutritionist. These healthcare professionals may also be able to help you outline a healthy diet that can help you meet your fitness goals.
But if you’re looking for a rough outline, there are general guidelines developed by doctors to give you a range of how many calories you should be shooting for each day. According to the Dietary Guidelines for Americans, they recommend that women consume between 1,600 to 2,400 calories each day. Men, on the other hand, are recommended to receive 2,000 to 3,000 calories. But remember, this range depends on a variety of factors. That’s why working with someone who knows your health on a personal level can help you develop a plan that works specifically for you.
How Many Calories Do I Need to Burn Each Day?
Just as everyone has a unique number of calories they need to consume each day, we all have a different number of calories we should burn each day to maintain good health. Over time, if you continue to consume more calories than you burn, you’ll end up adding extra pounds. While a few extra pounds won’t hurt (and it’s perfectly natural for practically all of us), excessive weight gain can lead to significant health issues, such as cardiovascular disease, type-1 diabetes, or even a shorter life expectancy.
Your level of calories to burn each day will depend on your caloric intake and your activity level. Thus, the more exercise you do each day, the more you should be consuming. An easy way to help you balance this is to track your calories. You can use an online app or just a traditional notebook to assess how many calories are in each of your meals and snacks. Once you’ve mapped it out, compare it to how active you are and your fitness goals. For example, if you’re looking to build muscle, you may need more calories, especially proteins. So while there is no magic number for calories to burn each day, you can manage your weight and stay healthy by being conscious of your intake and how much you burn throughout your day.
3 Ways to Help You Burn Excess Calories
We all have busy lives. When you’re feeling overwhelmed, finding time to exercise and burn calories can seem downright impossible. But luckily, there are many easy and convenient ways that you can burn calories while still sticking to your daily schedule. You don’t necessarily need to pump iron in the gym for two hours each day to maintain a healthy weight. If you’re creative, there are a ton of ways you can burn excess calories.
Just take a look:
1. Take short exercise breaks: you don’t always need to spend hours in the gym to stay in good shape. Throughout your day, try to find short and quick exercise breaks. This could have many different forms. Take a quick walk, stand instead of sit at your desk, or try to fit in some quick cardio or an ab workout on your break.
2. Use a treadmill desk while working: if your office (or home office) doesn’t have a treadmill desk, it could be time to invest in one. A desk treadmill is an innovative, yet surprisingly simple, device that allows you to stay active and burn calories while getting your work done. Productivity and exercise, what could be a better combo?
3. Use a fitness ball instead of a chair: a fitness ball can swap out your traditional desk chair and help you burn calories during your day. It can also help you build your core muscles and back strength.
Conclusion – How Many Calories Should I Burn Each Day?
Calories are necessary for survival, but if you continue to consume more than you burn each day, this could lead to real health issues. Track your calories and consult a doctor to learn more about how many calories you need to consume (and also burn) to maintain a healthy weight and an active lifestyle you’ll love.