How many calories should be burned per day to lose weight?
May 15, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
For most adults engaging in light physical activities, women typically burn 1200-1500 kilocalories per day, while men burn 1500-1800 kilocalories per day. Maintaining caloric intake below these levels may help achieve weight loss goals. If physical activity is more intense, such as engaging in high-intensity exercise or manual labor, more calories will be burned, and caloric intake can be moderately increased during weight loss.
Generally speaking, to lose weight, a person should burn 500–1000 kcal more than they consume each day. This typically results in a weekly weight loss of 0.5–1 kg, which is considered a healthy and sustainable rate.
For most adults who engage in light physical activity, women typically burn 1200–1500 kcal per day, while men burn 1500–1800 kcal per day. Keeping caloric intake below these levels may help achieve weight loss goals. If activity levels are higher, such as during high-intensity exercise or physically demanding work, more calories will be burned, and caloric intake can be moderately increased accordingly to maintain normal bodily functions and meet energy demands.
The exact caloric expenditure varies individually and is influenced by multiple factors including age, body weight, and basal metabolic rate. Older individuals tend to have a lower metabolic rate and thus burn fewer calories. Heavier individuals expend more energy during the same level of activity. Additionally, people with more muscle mass have a higher basal metabolic rate and burn more calories.
Therefore, it's important to adjust diet and exercise according to individual conditions to achieve optimal weight loss results. A light diet should be maintained in daily life, avoiding spicy or stimulating foods.
