How Many Calories Should I Burn Daily to Lose Weight?

How Many Calories Should I Burn Daily to Lose Weight

In a world where countless weight loss strategies vie for attention, one fundamental principle remains unyielding—the significance of caloric expenditure. When it comes to shedding those extra pounds, understanding the role of daily calorie burn is essential for men seeking effective and sustainable weight loss. By unlocking the secrets behind this vital concept, men can embark on a transformative journey toward a healthier and fitter lifestyle.

What is a Calorie in Food?

A calorie is a unit of measurement used to quantify the amount of energy stored in food. More specifically, it represents the amount of energy required to raise the temperature of one gram of water by one degree Celsius.

In the context of food, calories refer to the energy that is released when our bodies break down and metabolise the nutrients present in the food we consume. These nutrients primarily include carbohydrates, proteins, and fats, which are the three macronutrients that provide energy.

When we eat food, our bodies extract the energy from the macronutrients through the process of digestion and use it to fuel various bodily functions, such as maintaining body temperature, supporting organ function, and powering physical activity. The energy that is not immediately utilised by the body is stored as fat for later use.

How many Calories Should I Burn in a Day?

The number of calories you should aim to burn in a day depends on various factors, including your age, gender, weight, height, activity level, and weight loss goals.

To give you a general guideline, weight loss typically occurs when there is a calorie deficit, which means you burn more calories than you consume. A safe and sustainable rate of weight loss is generally considered to be around 0.5 to 1 kilogram (1 to 2 pounds) per week. This equates to a calorie deficit of approximately 500 to 1000 calories per day.

One pound of body weight is roughly equivalent to 3500 calories, so to lose one pound per week, you would need to create a calorie deficit of about 500 calories per day. However, it's important to note that individual variations exist, and it's always advisable to consult with a healthcare professional or registered dietitian to determine a personalised calorie target based on your specific circumstances.

Factors that Impact Calorie Burn?

Several factors can influence the number of calories you burn in a day. Here are some key factors:

Basal Metabolic Rate (BMR): 

BMR refers to the number of calories your body needs to perform basic functions at rest, such as breathing and maintaining body temperature. It is influenced by factors like age, gender, body size, and genetics.

Physical Activity: 

The level and intensity of physical activity you engage in significantly impacts calorie burn. Activities such as walking, running, weightlifting, and cardio exercises can increase your daily energy expenditure.

Muscle Mass: 

Muscle tissue burns more calories at rest than fat tissue, so having a higher proportion of lean muscle mass can increase your overall calorie burn.


As you age, your metabolic rate tends to decrease, leading to a decrease in calorie burn. This is primarily due to a decrease in muscle mass and hormonal changes.

Body Composition: 

Body composition, specifically the ratio of muscle to fat in your body, affects calorie burn. Muscle is more metabolically active than fat, so individuals with a higher percentage of muscle tend to burn more calories.

How Many Calories Should I Eat a Day?

The number of calories you should eat in a day depends on several factors, including your age, gender, weight, height, activity level, and health goals.

To determine a personalised calorie intake, you can start by calculating your Total Daily Energy Expenditure (TDEE), which represents the total number of calories your body needs to maintain its current weight based on your activity level. TDEE takes into account your Basal Metabolic Rate (BMR) (the calories needed for basic bodily functions at rest) and the calories burned through physical activity.

Once you have calculated your TDEE, you can adjust your calorie intake based on your specific goals. To lose weight, you generally need to create a calorie deficit by consuming fewer calories than your TDEE. A commonly recommended calorie deficit for safe and sustainable weight loss is around 500 to 1000 calories per day, which can lead to a gradual weight loss of about 0.5 to 1 kilogram (1 to 2 pounds) per week.

Tips for Losing Weight

Here are some key tips for losing weight:

Create a Calorie Deficit: 

Aim to consume fewer calories than your body needs to create a calorie deficit, promoting weight loss.

Eat a Balanced Diet: 

Focus on consuming nutrient-dense foods that provide essential vitamins, minerals, and fibre. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats.

Portion Control: 

Be mindful of portion sizes to avoid overeating. Use smaller plates, measure your food, and practise mindful eating.

Stay Hydrated: 

Drink an adequate amount of water throughout the day. Water can help with satiety, hydration, and can be a healthier alternative to sugary beverages.

Regular Physical Activity: 

Engage in regular exercise or physical activity that you enjoy. Aim for a combination of cardiovascular exercises, strength training, and flexibility exercises.

Take Away

Understanding caloric expenditure and its role in weight loss is crucial. Factors like basal metabolic rate, physical activity, and body composition affect calorie burn. Striking a balance between calorie intake and output is key. By adopting a comprehensive approach with a balanced diet and regular exercise, men can achieve sustainable weight loss and a healthier lifestyle.


Q: How many calories should I burn in a day?

A: The number of calories you should burn in a day depends on your goals, but a safe and sustainable rate for weight loss is around 500 to 1000 calories deficit per day.

Q: How many calories do I naturally burn in a day?

A: The number of calories you naturally burn in a day, known as Basal Metabolic Rate (BMR), varies based on factors like age, gender, weight, height, and muscle mass. Online calculators can estimate your BMR.

Q: Tips for losing weight after 40

A:  Prioritise strength training

     Watch portion sizes

     Choose nutrient-dense foods

     Stay active with a mix of cardio and strength training

     Get sufficient sleep


How Many Calories Do I Burn in a Day? , By Katey Davidson, on February 9, 2023

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