This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.
If you want to lose weight, you need to burn more calories than you take in. Professional athletes sometimes consume 6000 calories a day, but they burn them all. If you only consume 1500 a day, but don’t do enough activity to burn at least 1500, you will gain weight or stay the same weight.
The best exercise to burn significant calories is circuit training. An example of this is picking 5 exercises and performing them back to back with little rest in between. Then take a 2 minute rest, and do them again. If you perform 3 total circuits, you are really kicking some butt.
- Jump Rope – 1 minute
- Push Ups – 20 reps
- Dumbbell Squats – 10 reps
- Pull Ups – 10 reps
- Decline Sit Ups – 10 reps
Rest 2 minutes and repeat for three total 5-exercise circuits (about 20 minutes)
The human body burns calories throughout the day regardless of the type of activity. In fact, the body even burns calories during the leisurely hours of sleep. However, vigorous activities such as biking or swimming burn more calories than milder activities such as reading or sitting. A day without exercise still consists of many calorie-burning activities including driving, sitting, standing, walking, reading, writing, talking on the phone, showering and sleeping.
On average a person sleeps eight hours a day which equals about 380 calories burned. The other 16 hours of the day are spent doing any one of the above listed activities for an average of 96 minutes each. Given the activity and the amount of time spent performing it, the average person burns about 2,000 calories a day without exercise. However, it should be noted that this number varies slightly depending on the individual’s metabolism and calorie intake needs.
Men: The average man will burn about 2,000 calories to 2,400 calories in a day. This will vary depending on the type of work or activities that they do. It can be more or less depending on the activities. If one was working outdoors doing physical work like lifting, there is a good chance that they are burning more than 2,400 calories. If a man just lies around the house watching TV, there is a good chance that he will be burning less than 2,000 calories.
Women: The average woman will burn about 1,700 calories to 2,100 calories in a day. The reason why women burn less calories on average is because they have lesser muscle mass than men. The muscles in the body play a large part in the calories consumed. More muscles will need more calories. Since women have lower muscle mass, they will obviously burn fewer calories.