You’ve heard it before: burn moreyou from eating Often we hear that the key to weight loss just comes down to calories in versus calories out, but it’s really not that simple. How many calories are we talking about? How many calories should you burn in a day? During the same workout? If you’re exercising to lose weight, it’s important to pay attention to how many you are using during , This is even more important if you’re not making your change. ,
There is no single magic number that applies to everyone. That’s because everyone burns a different amount of calories at rest, which you need to consider before figuring out how many calories you burn during a workout and then how many calories to eat. Consulting with a dietitian or nutritionist may be helpful, as they are trained to help you meet your body’s specific caloric needs. But without one, you can still estimate how many calories you need each day and how many calories to burn while exercising.
It is important to maintain a healthy mindset through this process. Exercising with the sole goal of “punishing” yourself for what you ate or just burning a ton of calories may motivate you temporarily, but the most lasting motivation to exercise comes from something positive, like relieving stress. To exercise or have fun. Remember that exercise offers many benefits for your health and well-being beyond just weight loss or burning calories.
Keeping this in mind, keep reading below for guidance from a certified trainer, Brooke TaylorOn the best strategy to work on to reach your weight loss goals.
How many calories should you burn to lose weight?
If your goal is to lose weight and you’re tracking calories, you’ll need to burn more calories than you consume, creating a deficit. To do this, you must take care of yourself, which is the number of calories your body burns at rest. Then pay attention to how many calories you are consuming per day.
Once you have the total number of calories you burn at rest and eat in a week (multiply your BMR by 7 and your caloric intake by 7) you can adjust your caloric intake and workout so that You can burn about 2,000 calories in a week. Target that Taylor gives to most customers.
According to Taylor, aiming to lose one to two pounds each week is a healthy goal. equal to one pound by exercisingAnd then cut 1,500 calories a week from your diet, which breaks down to about 214 fewer calories per day., and you can divide by how you make up that deficit. She recommends burning 2,000 calories per week.
A general rule is to aim to burn 400 to 500 calories during your workouts five days a week. Remember, the number of calories you burn in a workout depends on your weight, gender, age, and many other factors, but this number is a good start. For example, a man weighing 200 pounds is going to burn more calories doing the same workout than a woman who weighs 130 pounds.
“Every body is different, which is why working with certified professionals is so important for you to personalize a program, monitor your program, make suggestions, and make changes if necessary,” Taylor says.
How to Track Calorie Burn When You Exercise
Fitbit, Apple Watch and . Including most fitness trackers, will tell you about your calorie burn for each workout. This is usually based on your heart rate and other personal information entered into the device’s settings when you set it up (such as your weight, age, and gender). Taylor says she’s been a fan of Polar heart-rate monitors ever since (like Polar) are more accurate than trackers worn on your wrist. Neither of those tools are completely accurate, but they can get you closer.
you can also use one online calculator Where you select the type of workout, your age, gender and weight and the duration of the workout.
According to Taylor, the main factors that determine how many calories you burn during a workout include:
heart rate training zone: YourZones show “how hard you’re working and having recovery periods,” Taylor says. “Your heart rate changes daily so knowing how much you’re burning and what areas you’re training in will only help you achieve your goals more quickly.”
Your natural resting heart rate: unique of all, and a normal range is between 60 and 100 beats per minute. If you have a high resting heart rate, Taylor says your workouts will need to be adjusted accordingly. “These clients typically grow faster and live in areas with longer burns, so they need breaks more often,” says Taylor.
your weight: “If someone weighs 120 pounds they will burn less per hour than someone who weighs 180 pounds,” Taylor says.
type of workout: “How you’re training matters,” says Taylor. This is why you should choose a fitness routine that does cardio as well as strength training, even if strength training doesn’t burn as many calories as your cardio workout. Building more muscle over time will help you burn more calories at rest.
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The information contained in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult with a physician or other qualified health provider with respect to any questions you may have about a medical condition or health purposes.