Skip Nav
Is It OK to Run With Sore Muscles?
DOMS
Is It OK to Run With Sore Muscles? Yes and No — Here's What 2 Doctors Had to Say
Low-Estrogen Birth Control Pills
Birth Control
What Are Low-Estrogen Birth Control Pills? A Doctor Explains Why They Might Be Right For You
How Often Should I Replace My Toothbrush?
Dental Health
You're Not Replacing Your Toothbrush Often Enough, and Frankly, It's a Little Gross
Kelsey Wells At-Home Arms and Abs Workout
Workouts
Grab 2 Dumbbells and Get Ready to Crush This Trainer's 4-Move Arms and Abs Workout
Advanced Wall-Sit Ladder Series
Body Weight
Here's How to Up Your Wall-Sit Game For Stronger Legs, According to a Former Gymnast

How Many Calories Do You Need to Burn to Lose Weight?

We Asked an Expert How Many Calories You Need to Burn to Lose Weight, and It's So Doable

Shot of a sporty young woman checking her watch while exercising outdoors

At the most basic level, if you eat less and exercise more, you'll lose weight. But figuring out exactly how to create a calorie deficit requires some maths.

"In order to lose a pound of fat, it's estimated that you need to burn about 3,500 calories," Lauren Green, DO, a registered dietitian and assistant professor of neurology at the University of Southern California, told POPSUGAR. "So, if someone reduces their daily calories by 500 per day for one week, they should lose approximately one pound." (Experts agree that one to two pounds is safe.)

If that's your goal, you'll need to track how many calories you're eating — there are apps and other online tools that can help, including the Calorie Control Council's Food Calorie Calculator — and assess how many calories you burn during the day.

ADVERTISEMENT

Once you've determined your baseline, you can plot out a strategy for creating that deficit. For example, if you burn 200 calories with exercise and reduce your daily food calories by 300, you'll achieve the same results without feeling deprived, Dr. Green explained. Suddenly this weight-loss thing seems so achievable, no?

Image Source: Getty / Mikolette
Latest Health & Fitness
All the Latest From Ryan Reynolds