Fit People, have you ever wondered, “If I want to stay healthy or lose weight, how many calories should I ideally burn each day?”
This question sounds simple, but the answer isn’t that simple. Many people only focus on “how many calories go in” through food, but forget to count how many calories need to be burned to keep the body fit, especially when you hit your 30s to 40s where metabolism starts to slow down.
Don’t worry, let’s break it down so you don’t have to guess about calories anymore!
What Does Burning Calories Mean?
The calories you burn each day don’t just come from jogging or going to the gym. Even when you’re sleeping, your body still burns calories because your organs are constantly working.
Altogether, this is called TDEE (Total Daily Energy Expenditure), which is the total energy your body uses in a day.
💡 The Components of TDEE:
- BMR (Basal Metabolic Rate): Energy for vital functions (heartbeat, breathing). This usually accounts for 60 to 70 percent of total calories burned.
- TEF (Thermic Effect of Food): Calories used to digest food (around 10 percent).
- NEAT (Non-Exercise Activity Thermogenesis): Daily activities such as walking, standing, even laughing.
- EAT (Exercise Activity Thermogenesis): Calories burned from exercise.
How Many Calories Should You Burn Per Day?
The answer isn’t the same for everyone. But as a guide:
| Activity | Average Calories Burned (Adult 60–70 kg) |
|---|---|
| Sitting all day | ± 1600–1800 calories (BMR only) |
| Walking leisurely 1 hour | ± 250–300 calories |
| Weight training 1 hour | ± 300–500 calories |
| Intense cardio (running, cycling) | ± 400–700 calories |
| HIIT 30 minutes | ± 250–400 calories |
Sources: Harvard Health Publishing, Mayo Clinic
If your goal is weight loss, you need a calorie deficit (burning more than you consume). If your goal is maintaining muscle mass and energy, burning calories equal to your daily intake is enough.
How to Calculate Daily Calorie Needs
You can use an online TDEE calculator or apps like MyFitnessPal, or apply the Harris-Benedict formula to calculate BMR and then multiply by your activity level.
Quick example:
- Woman, 30 years old, 60 kg, 160 cm, light activity → needs about 1,800–2,000 calories/day.
- Man, 35 years old, 75 kg, 170 cm, moderate activity → needs about 2,300–2,500 calories/day.
Calories burned from exercise are just a bonus. The real key is in daily activities and muscle mass.
Strategies to Burn More Calories Without Heavy Exercise
- Walk 10,000 steps/day (around 400 calories).
- Take the stairs instead of the elevator.
- Do strength training (weight lifting, resistance training). More muscle means a higher metabolism.
- Avoid sitting too long, stand up every 30–60 minutes.
What Happens If You Don’t Burn Enough Calories?
- Higher risk of obesity and metabolic diseases.
- Visceral fat (belly fat) builds up, especially after age 40.
- Energy levels drop, you feel sleepy and tired easily.
- Joints and muscles weaken faster.
Burn Calories More Effectively at Grand Focus Fit
At Grand Focus Fit, you can:
- Join the Fast Burn class to burn up to 700 calories/hour.
- Do resistance training to boost your BMR automatically.
- Get a Personal Trainer to calculate your calorie targets and track your progress.
Because #StayFocus is not about exhausting workouts, it’s about managing calories and stamina wisely to stay fit for the long term.
Conclusion: Health Isn’t Just About Eating Well, It’s Also About Burning Calories the Right Way
If you’re still unsure, start with small steps like walking more, increasing daily activities, and combining cardio with strength training. The more active you are, the more stable your body will be in the long run.
Remember, the calories you burn today are an investment for a healthier body in the future.
