The number of calories one should burn per day depends on personal factors such as age, sex, weight, height, activity level, and health goals. Generally:
- To lose weight, an ideal calorie deficit is around 500 to 750 calories fewer than your total daily energy expenditure (TDEE), which creates a sustainable weight loss of about 1 to 1.5 pounds per week.
- To maintain weight, calorie intake should match calorie expenditure.
- To gain weight, consuming about 250 to 500 calories more than your TDEE is recommended.
Most adults burn around 1,600–3,000 calories per day depending on their sex and activity level. Women typically need about 1,600–2,200 calories daily, while men usually require 2,200–3,000 calories daily. To calculate how many calories to burn, first find your basal metabolic rate (BMR) and multiply it by your activity factor to determine your TDEE. A calorie deficit or surplus is then created based on your goal. For example, creating a daily deficit of 500 calories below your TDEE promotes a safe and sustainable weight loss of roughly one pound per week.
