The only way to lose weight is to burn more calories than you take into your body. This creates an energy deficit which will allow you to lose weight. Because one pound is equal to 3,500 calories, you would need to multiply the number of pounds you want to lose by 3,500 to determine how many calories you need to burn to lose weight.
Step 1
Determine how many calories you currently burn each day. This can be done using an accelerometer, which is a monitoring device like a pedometer, which measures your activity level.
Step 2
Determine how much weight you would like to lose. Multiply that number by 3,500 to calculate the total number of calories you need to burn. For example, if you want to lose 10 pounds, you would need to burn 35,000 calories.
Step 3
Calculate the number of calories per week to burn. According to the American Heart Association, you should aim to lose 1 to 2 pounds a week. That would mean burning an excess of 3,500 to 7,000 calories above the number of calories that you are currently burning each week. So over a week, you would need to burn 500 to 1,000 calories a day to lose weight.
Step 4
Determine how many weeks it would take you lose the weight if you follow this rule of thumb by dividing the total number of calories you need to burn by the weekly calories you intend to burn. For example, if you wanted to burn 35,000 calories and planned to lose 2 pounds per week at 7,000 calories per week, it would take you 5 weeks.
Tips and Warnings
- You may find it difficult to exercise seven days a week to create your calorie deficit. If you can reduce your calories in and increase your calories burned, it will increase the total calorie deficit each day and increase your results.
- Always consult your physician before beginning any diet or exercise program.
Things You'll Need
- Calculator
- Accelerometer
- Pedometer
References
- "Exercise Physiology, Energy Nutrition, and Human Performance"; Fifth Edition; William D. McArdle, Frank I Katch, Victor L. Katch; 2001
- American Heart Association
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