How Much Weight Will I Lose in a Week if I Burn 1,000 Calories a Day? may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process here.
You might lose up to 2 additional pounds per week by burning 1,000 calories a day.
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Burning a 1,000 calories a day can lead to weight loss in less than a week's time. You could lose up to two pounds if you burn 1,000 calories in seven days. However, you need to stick to a workout regime and follow a healthy diet for long-term weight loss to occur.



You could lose up to two pounds in a week by burning 1,000 calories a day. It takes burning approximately 3,500 calories to lose one pound.

Read more: 6 Clever Ways to Trick Yourself Into Working Out

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Burning Calories for Weight Loss

If you burn a 1,000 calories a day, you can lose up to two pounds in week. How? A pound is approximately 3,500 calories. Burning 1,000 calories for seven days will burn 7,000 calories, equating to two pounds. This assumes you eat the same amount of calories each day. If you overeat, you'll need to burn more calories to compensate for the extra calories you consume.


To better understand calories and how much work it takes to burn them off, Harvard Health Publishing offers this simple math you can follow:

  • Walking or jogging burns about 100 calories per mile, although this does depend on incline, your weight and your speed. You can potentially lose about one pound for every 35 miles you walk.

  • If you walk at 4 miles per hour for 30 minutes five days a week, you will lose about 1 pound in 3.5 weeks.

  • If you're looking to lose weight faster, you should consider reducing the calories in your diet. If you cut out 250 calories per day (equal to about one candy bar) and walk 4 miles per hour for 30 minutes each day, you can lose a pound in one week. Harvard Health Publishing says this two-pronged approach is actually the better strategy for weight loss.


For those who want to commit to burning 1,000 calories each day, you can make physical activity choices that will help you achieve up to a 2-pound a week weight loss. Such choices include the following:

  • Seek out using workout equipment that burns more calories. If you look at the elliptical versus bike calories burned, a 160-pound person can burn 648 calories in an hour on a general elliptical trainer, whereas moderate stationary bicycling burns a lesser 504 calories per hour, according to the University of Rochester Medical Center.

    You should stay mindful of your workout, however, if you have injuries. For example, you might want to choose the stationary bike versus the elliptical for your knees if you experience chronic pain in this joint.



  • Perform high-intensity interval training (HIIT). A HIIT workout involves short bouts of highly intense exercise with limited breaks of rest or low-intensity exercise.

    According to the American Council on Exercise (ACE), this anaerobic interval training uses the body's reserves of energy and therefore, after a workout, the metabolism stays high and burns calories after you workout. This could help you burn more than 1,000 calories each day and lead to quicker weight loss without you undertaking any more physical activity than you already do.

  • Add in strength training to your workout routine at least two days a week. The University of Rochester Medical Center says a 160-pound person can burn 432 calories per hour when vigorously weightlifting.

    Plus, weightlifting can also help you burn more calories without extra work as well. According to the Mayo Clinic, muscle tissue burns more calories than fat tissue does. As you turn your fat into muscle mass, your body will start burning more calories.


Read more: A 20-Minute At-Home Stretching Workout to Reinvigorate Tired and Stiff Muscles

Simple Ways to Burn Calories

To burn more calories in a day, the U.S. National Library of Medicine says you can also take simple measures to burn more calories, such as doing the following:


  • Stand as often as possible. Standing burns more calories than sitting. You can also burn more calories by pacing back and forth on phone calls. As a workout when standing, hold one foot an inch off the ground and hold the position for as long as possible, then switch feet.

  • Take breaks. If you work at a desk job, get up and walk as often as you can.

  • Invest in wearable technology. These monitors can tell you how many steps you've taken in a day and can more accurately help you measure how many calories you burn.

  • Take the stairs and park far away to get in extra steps.

  • Cook from scratch. You'll most likely eat less calories and burn more calories when cooking by whipping, chopping and mixing the ingredients.


Read more: The 10-Minute Full-Body Workout You'll Be Doing All Summer


Tips to Working Out Daily

To burn calories daily, you often need to dig deep to find motivation for physical activity, as you might experience burnout after a while — burning 1,000 calories a day is quite an undertaking.


Harvard Health Publishing provides these five tips to help you achieve your weight loss goals:

  1. Make exercise a habit by having a trigger. For example, after dinner you head to the gym. As soon as the dishes are cleared, you grab your ready-to-go gym bag each night and go.

  2. Monitor yourself. You can track your progress by measuring your steps and totaling your calories burned

this will make you more likely to stick with your weight loss journey.3. Make a schedule. You should block off two hours and 30 minutes for aerobic exercise each week and add in time for strength training.

  1. Pick physical activities you enjoy. You won't continue with aerobic activity you dislike, so pick something you do prefer, such as a hiking or dance classes.
  2. Find a motivator. Go deeper than "I want to lose weight." Perhaps you want to lower your chance of heart disease that runs in your family or you want to take your kids for walks and not get tired. Keeping your motivator in mind can provide a greater sense of satisfaction when you finish each workout.

Read more: 10 Ways to Stick With Your Weight-Loss Goals When You're Stuck at Home




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