How Many Calories Should I Burn Each Day? Expert Answers to Your Questions!

Dr. Kevin Cook, an internal and family medicine physician at Aviv Clinics, points out that there is a common misconception and obsession with calories. He aims to educate his patients about the role of calories and how to manage their intake mindfully.

Many of us consume more calories than we realize. Most people don’t know their daily calorie intake, which has contributed to the rising issues of obesity and weight gain in recent years.

How Many Calories Do I Burn Daily?

The number of calories burned each day varies. If you want a rough estimate of your daily calorie burn, a metabolism calculator using your height and weight can be helpful. While the result may not be exact, it can give you an approximate idea of your “average daily calorie burn.”

This method can help you set and track your goals, whether for weight maintenance, weight loss, or muscle gain. The calories you need to burn depend on your goals.

To maintain a healthy weight, the calories from your food should balance with the calories your body uses. Overeating consistently can lead to weight gain or obesity.

How Many Calories Should I Eat for Weight Loss?

If you aim to lose weight, this can be achieved by reducing calorie intake, burning more calories through exercise, or both. As mentioned, calorie requirements differ based on individual factors and goals. Weight loss should ideally be done healthily. Aim to eat plenty of protein and fiber, as they help you feel fuller faster, which naturally leads to eating less. Pay attention to “calorie density.” Some foods, despite being small, can be high in calories. For example, a cheeseburger might be small but high in calories. Meanwhile, a plant-based meal can be three times the size of a cheeseburger, with fewer calories, keeping you fuller for longer. The same goes for drinks. For instance, half a glass of soda has far more calories than a full glass of water.

What is Metabolism?

Metabolism is the process by which your body breaks down food into energy. It’s often wrongly blamed as the main cause of weight gain. While it’s true that the rate at which your body breaks down food relates to weight, a slow metabolism is rarely the primary reason for weight gain. Metabolism is a delicate mix of hormones, behavior, and environment. Genetics also play a big role. While you may be able to boost your metabolism slightly, it’s more effective to focus on adjusting your “weight set point”—the weight your body naturally tries to maintain. Over time, you can change this set point by following a few simple steps, such as:

- Eating well: Making healthy choices and eating appropriate portions are essential.

- Exercising: Both aerobic and resistance exercises are effective.

- Reducing stress: Cortisol, the stress hormone, can make this process harder.