How Many Calories Do You Have to Burn to Lose Weight?

To oxidize fats, you have to generate an energy deficit. If you don't know how many calories you need to burn each day, pay attention to what we're about to tell you!
How Many Calories Do You Have to Burn to Lose Weight?

Last update: 14 October, 2020

Losing weight is a relatively simple task when you’re aware of a few key concepts. The key to losing weight is establishing an energy deficit, which will stimulate the oxidation of fats. But the question is: how many calories do you need to burn each day to lose weight?

Depending on the quantity of weight that you want to lose and the timeframe in which you want to accomplish it, the caloric deficit can vary. It’s better to not put overly demanding goals on yourself. This can lead to frustration and can ultimately cause you to abandon the process altogether.

A moderate deficit: burn calories to lose weight

When it comes to establishing how many calories you need to burn each day to reduce adipose tissue, the most practical thing is to situate the deficit between 200 and 400 calories. This is a simple, attainable goal.

In addition, it’s not necessary to spend time being hungry just to reach this energy imbalance. It’s enough to just apply some simple techniques, such as the partial restriction of carbohydrates.

Another strategy that can be used is applying a protocol of intermittent fasting. These types of diets have proven to be effective at improving the body composition of individuals. They work by promoting the oxidation of fats. They also help prevent the onset of certain chronic, complex illnesses, such as metabolic illnesses.

Burning too many calories can cause fatigue

Fatigued female athlete

As we mentioned before, problems can arise when we set caloric deficits that are too ambitious or too high. These can provoke fatigue and chronic tiredness that can truly impact the lifestyle of an individual. Because of this, it’s recommended that weight loss is achieved over a longer time frame through a change of habits, and not through a restrictive diet that is short-lived.

In fact, diet plans that propose extremely strong energetic imbalances usually lead to the appearance of rebound effects. The majority of miracle diets aren’t sustainable over the long haul. 

In addition, these factors can alter your metabolism in the short term. This means that once you return to your previous diet, you’ll experience an even larger weight gain.

Burn calories to lose weight: substances that can help

In addition to dietary protocols, there are also a series of ergogenics that can help your body burn calories and increase its metabolic rate. One example of these is caffeine. 

According to a study published in the journal European Journal of Clinical Nutrition, ingesting caffeine on a regular basis is associated with higher weight loss and more maintenance over a long period of time.

Because of this, it’s recommended to consume coffee in your diet as a way to oxidize fats. It’s also good to include spicy foods in your meals. Capsaicin, the compound that gives food their spicy flavor, causes an increase in the body’s metabolism that can help you lose weight more easily. Keep in mind, this is when it’s in a low-calorie food, of course.

It’s worth noting that diet has to be accompanied by physical activity to cause an adequate and efficient caloric deficit. Through exercise, it’s possible to burn 200-400 calories more each day than you consume. This will trigger the weight loss process.

In the case of sedentary individuals, it’ll be more complicated to reach this objective, since they’ll need to ingest fewer foods. Logically, this reduction in food intake can lead to a big appetite.

App for counting calories

Burn more calories each day than you consume in order to lose weight

The key to losing weight consists of burning more calories each day than you consume. To do this, it can be helpful to introduce protocols such as intermittent fasting. It’s also possible to partially restrict your carbohydrate intake, and include foods such as caffeine and capsaicin in your diet that can speed up your metabolism.

On the other hand, it’s absolutely fundamental to get some physical exercise every day. Activities which use muscle strength are most effective when the objective is to lose weight. These types of sports help you increase your muscle tone and lean tissue, which will lead to a very active metabolism.

If you have doubts about getting started, don’t hesitate to reach out to a nutritional professional. They can create a menu tailored to your needs so that you can lose weight in a safe, efficient way.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Santos OH., Macedo RCO., Impact of intermittent fasting on the lipid profile: assessment associated with diet and weight loss. Clin Nutr ESPEN, 2018. 24: 14-21.
  • Icken D., Feller S., Engeli S., Mayr A., Muller A., et al., Caffeine intake is related to successful weight loss maintenance. Eur J Clin Nutr, 2016. 70 (4): 532-4.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.