The number of active calories you should burn per day depends primarily on your fitness goals, overall health, and activity level. Here are general guidelines:
- For weight maintenance: Aim to burn about 300 to 500 active calories per day through exercise and physical activity. This helps keep your weight stable when combined with a balanced diet.
- For weight loss: You should create a calorie deficit by burning more calories than you consume. Burning around 500 to 700 active calories per day can support sustainable weight loss of about 1 to 2 pounds per week, depending on your diet.
- For muscle gain or athletic performance: Burning 400 to 600 active calories per day through exercise can support muscle growth and improve endurance, especially when paired with proper nutrition.
A general recommendation for health is to engage in at least 150 minutes of moderate-intensity exercise per week, which roughly translates to burning 300-400 active calories per day
. It's important to understand the difference between active calories (burned through intentional physical activity) and total calories (which include resting calories your body burns to maintain basic functions). Your basal metabolic rate (BMR), age, weight, gender, and muscle mass also influence your total calorie needs and how many active calories you should aim to burn
. If you want a personalized target, consider calculating your daily calorie needs using your BMR and activity level, then adjust your active calorie burn goal based on whether you want to lose, maintain, or gain weight
. In summary:
- Aim for 300-500 active calories/day to maintain weight.
- Aim for 500-700 active calories/day for weight loss.
- Adjust based on your specific goals, health, and lifestyle.
Consistency and a balanced approach to diet and exercise are key to achieving and sustaining your goals
