Calories Burned vs Calorie Intake Calculator

Activity	Calories Burned (per hour)	Calorie Intake (per day)
Walking (3.5 mph)	314	1800 - 2500
Running (6 mph)	590	1800 - 2500
Cycling (12-14 mph)	472	1800 - 2500
Swimming (moderate)	413	1800 - 2500
Strength Training	236	1800 - 2500
Dancing	314	1800 - 2500
HIIT	590	1800 - 2500
Yoga	236	1800 - 2500
Sedentary Lifestyle	Varies	1500 - 2000
Moderately Active	Varies	2000 - 2500
Active Lifestyle	Varies	2500 - 3000

FAQs

Do I eat more calories than I burn?

To determine if you eat more calories than you burn, you need to track your calorie intake and expenditure. If you consistently consume more calories than you burn, you may gain weight.

How many calories should you burn vs. eat a day?

The number of calories you should burn vs. eat in a day depends on your goals. For weight maintenance, your calorie intake and burn should be roughly equal. For weight loss, you typically need to create a calorie deficit by burning more calories than you eat.

How many calories should you eat compared to calories burned?

The number of calories you eat compared to calories burned depends on your goals. To maintain weight, they should be roughly equal. To lose weight, you should eat fewer calories than you burn (calorie deficit). To gain weight, you should eat more calories than you burn (calorie surplus).

Are calories burned the same as calories eaten?

Calories burned and calories eaten are two different things. Calories burned refer to the energy expended through physical activity and bodily functions. Calories eaten refer to the energy consumed through food and beverages.

How do I know if I'm burning more calories than I'm eating?

To know if you're burning more calories than you're eating, track your daily calorie intake and monitor your weight. If you're consistently losing weight, you're likely in a calorie deficit. If you're gaining weight, you may be in a calorie surplus.

Can you eat more calories than you burn and still lose weight?

No, to lose weight, you need to create a calorie deficit by eating fewer calories than you burn. Eating more calories than you burn would result in a calorie surplus and potential weight gain.

What happens if I burn all the calories I eat?

If you burn all the calories you eat, you will likely maintain your current weight. This is referred to as caloric maintenance, where calories in equal calories out.

Do calories burned count towards a deficit?

Yes, calories burned through physical activity contribute to creating a calorie deficit when you burn more calories than you eat.

Can you eat the calories you burn in a calorie deficit?

If you eat the same number of calories you burn in a calorie deficit, you will maintain your current weight. To lose weight, you need to eat fewer calories than you burn.

Do you add calories burned to daily intake?

No, you do not add calories burned to your daily intake. Instead, you subtract the calories burned from your daily intake to determine your net calorie intake.

How many calories should I eat to lose 2 pounds a week?

To lose 2 pounds a week, you would need to create a calorie deficit of approximately 1000 calories per day through a combination of diet and exercise.

What exercise burns the most calories?

High-intensity exercises like running, swimming, and jumping rope typically burn the most calories per minute.

Why am I not losing weight in a calorie deficit?

Several factors could contribute to not losing weight in a calorie deficit, such as inaccurate tracking, metabolic adaptations, or water retention. Reevaluating your diet and exercise plan with a healthcare professional may be helpful.

How many calories do I need to lose 1 pound a week?

To lose 1 pound a week, you would need to create a calorie deficit of approximately 500 calories per day through diet and exercise.

Should I count calories or just eat healthy?

Counting calories can be helpful for weight management, but focusing on eating nutrient-dense, whole foods is also essential for overall health.

What part of the body loses fat first?

The body tends to lose fat from different areas in a pattern influenced by genetics and hormones. Generally, the abdomen and hips are common areas where fat is lost first.

How do you speed up your metabolism?

To speed up metabolism, consider eating smaller, more frequent meals, engaging in regular exercise, and building muscle through strength training.

How many calories does 10,000 steps burn?

On average, 10,000 steps can burn around 300-500 calories, depending on factors like body weight and walking speed.

How many calories do you naturally burn in a day?

The number of calories you naturally burn in a day (resting metabolic rate) depends on factors like age, weight, height, and gender, but it can range from 1200 to 2500 calories per day.

Will I lose weight eating 1200 calories a day with exercise?

Eating 1200 calories a day with exercise can lead to weight loss for some individuals, but it's important to ensure you're getting enough nutrients and not going too low in calorie intake.

What if I take 1500 calories a day and burn 500?

If you consume 1500 calories a day and burn 500 calories through exercise, you would create a daily calorie deficit of 500 calories, which may lead to weight loss over time.

How much weight do you lose if you don't eat for a day?

The weight loss from not eating for a day would primarily be water weight and glycogen depletion. It may not be sustainable and can lead to negative health effects if prolonged.

What are the symptoms of a slow metabolism?

Symptoms of a slow metabolism may include fatigue, weight gain or difficulty losing weight, and feeling cold.

Why am I gaining weight when I have a calorie deficit?

Weight gain in a calorie deficit could be due to factors like fluid retention, muscle gain, or inaccurately tracking food intake.

What exercise burns the most calories in 30 minutes?

High-intensity exercises like running, jumping rope, or burpees typically burn the most calories in 30 minutes.

Do I need to burn more calories than I'm eating to lose weight?

Yes, to lose weight, you need to create a calorie deficit by burning more calories than you eat.

Will I lose weight if I burn 1000 calories more than I eat?

Yes, if you consistently burn 1000 calories more than you eat, you will create a significant calorie deficit and lose weight over time.

How many calories should I burn a day to lose weight?

The number of calories you should burn per day to lose weight depends on your weight loss goals and the deficit you want to create. Generally, creating a deficit of 500 to 1000 calories per day can lead to safe and sustainable weight loss.

How many calories do you burn walking a mile?

The number of calories burned while walking a mile depends on factors like your weight and walking speed. On average, it's around 80-100 calories.

How many calories do you burn sleeping?

The number of calories burned during sleep varies based on factors like age, weight, and metabolism. On average, it's around 50-100 calories per hour.

Are 1,500 calories a day enough?

1,500 calories a day may be sufficient for some individuals depending on their weight, activity level, and health goals.

Is The Apple Watch accurate with calorie count?

The accuracy of the calorie count on the Apple Watch can vary depending on individual factors, but it generally provides a reasonable estimation of calorie expenditure.

How many pounds will I lose burning 500 calories a day?

A pound of body weight is roughly equivalent to 3500 calories. If you burn an additional 500 calories per day through exercise and maintain your diet, you may lose around 1 pound per week.

Is a calorie deficit better than exercise?

A combination of a calorie deficit through diet and regular exercise is typically the most effective approach for weight loss and overall health.

What happens if you exercise more than you eat?

Exercising more than you eat can create a significant calorie deficit, leading to weight loss. However, it's important to ensure you're still meeting your body's nutritional needs.

Is 1700 calories enough to lose weight?

Whether 1700 calories are enough to lose weight depends on your individual factors, such as weight, activity level, and metabolism.

What happens if I eat 1,200 calories a day?

Eating 1200 calories a day can lead to weight loss, but it's essential to ensure you're getting enough nutrients and not going too low in calorie intake.

How do you keep skin tight while losing weight?

To help keep skin tight while losing weight, maintain a gradual weight loss, stay hydrated, and consider strength training to build muscle.

Can I lose 2 pounds per week from 1200 calories a day?

Losing 2 pounds per week from 1200 calories a day is possible for some individuals, but it's important to ensure it's done safely and sustainably.

Is losing 2lbs per week realistic?

Losing 2 pounds per week can be realistic for some individuals, but it may vary depending on factors like starting weight and overall health.

What burns stomach fat?

Spot reduction of fat is not possible. To reduce stomach fat, focus on overall weight loss through a combination of diet, cardio, and strength training.

What cardio burns the most belly fat?

High-intensity cardio exercises like running, cycling, and HIIT workouts can help burn belly fat.

Which exercise is best for belly fat?

Exercises like planks, crunches, and leg raises can help target the abdominal muscles, but they won't specifically burn belly fat. Overall weight loss is necessary to reduce belly fat.

Why am I not losing weight eating 1200 calories a day?

Several factors could be at play, such as metabolism, hormonal imbalances, or inaccurate calorie tracking.

Why am I gaining weight when I'm eating less and working out?

Weight gain while eating less and working out could be due to factors like muscle gain, water retention, or overestimating calorie burn.

Why am I not losing weight on 1500 calories?

Lack of weight loss on 1500 calories could be due to factors like inaccurate tracking, metabolic adaptations, or not creating a sufficient calorie deficit.

How much weight can a 200-pound woman lose in a month?

The amount of weight a 200-pound woman can lose in a month depends on various factors, but a safe and realistic goal might be around 4-8 pounds.

How long does it take to notice weight loss?

Individuals may notice weight loss in different time frames, but noticeable changes may occur within a few weeks to a couple of months.

How to lose 20 pounds in a month?

Losing 20 pounds in a month is an aggressive goal that may not be safe or sustainable. Gradual weight loss of 1-2 pounds per week is generally recommended.

Is it better to eat 500 calories a day or less?

Eating very low-calorie diets like 500 calories a day is not recommended as it can lead to nutrient deficiencies and health risks.

Is it okay to lose more calories than you eat?

Losing more calories than you eat can lead to weight loss, but it's important to ensure you're still meeting your body's nutritional needs.

What part of the body is hardest to lose fat?

The abdominal area and hips are often considered the hardest areas to lose fat due to genetics and hormonal influences.

What are the stages of weight loss?

Weight loss typically involves stages of initial rapid loss, followed by slower and steadier progress as the body adapts.

How do I reset my metabolism to lose weight?

To support metabolism, focus on balanced nutrition, regular exercise, adequate sleep, and managing stress.

What are signs of a fast metabolism?

Signs of a fast metabolism may include being able to eat more without gaining weight and having frequent bowel movements.

Does 10,000 steps really burn 500 calories?

The number of calories burned in 10,000 steps varies, but it's generally estimated to burn around 200-400 calories depending on various factors.

Will I lose fat if I walk 10,000 steps a day?

Walking 10,000 steps a day can contribute to weight loss, especially when combined with a balanced diet and other forms of exercise.

What exercise burns the most calories?

High-intensity exercises like running, swimming, and jumping rope typically burn the most calories per minute.

How many calories should a normal person burn a day?

The number of calories a normal person burns in a day (resting metabolic rate) varies based on factors like age, weight, height, and gender.

What happens if I burn 1,000 calories and eat 1,000 calories?

If you burn and eat the same number of calories, you would maintain your current weight (caloric maintenance).

Should I lose weight on 1200 or 1500 calories?

Whether you should lose weight on 1200 or 1500 calories depends on your individual factors and weight loss goals. A registered dietitian can help determine the appropriate calorie level for you.

How long will it take to lose 20 pounds eating 1500 calories a day?

The time it takes to lose 20 pounds eating 1500 calories a day depends on factors like starting weight, metabolism, and physical activity level. On average, it may take a few months.

Will I lose weight if I burn 2000 calories a day and eat 1500?

If you consistently burn 2000 calories a day and eat 1500 calories, you will create a calorie deficit and likely lose weight over time.

Why is 16 hours the magic number for fasting?

A 16-hour fasting period, known as the 16/8 method, is a popular form of intermittent fasting that aligns with the body's natural circadian rhythm.

What happens if you don't eat for 4 days but drink water?

Not eating for 4 days can lead to severe calorie restriction and potential health risks. It's essential to consult with a healthcare professional before attempting prolonged fasting.

What age is metabolism slowest?

Metabolism tends to slow down gradually with age, and the decline is more noticeable after age 40.

How do I speed up my metabolism?

To speed up metabolism, consider eating smaller, more frequent meals, engaging in regular exercise, and building muscle through strength training.

Why am I not losing weight even after a calorie deficit and exercise?

Several factors, such as hormonal imbalances, stress, or medical conditions, could affect weight loss despite a calorie deficit and exercise.

Why am I not losing weight on 1,000 calories a day?

Not losing weight on 1000 calories a day could be due to metabolic adaptations, inaccuracies in calorie counting, or other underlying factors.

Which exercise burns the most calories in 30 minutes?

High-intensity exercises like running, diet, you may lose around 1 pound per week.

Is a calorie deficit better than exercise?

A combination of a calorie deficit through diet and regular exercise is typically the most effective approach for weight loss and overall health.

What happens if you exercise more than you eat?

Exercising more than you eat can create a significant calorie deficit, leading to weight loss. However, it's important to ensure you're still meeting your body's nutritional needs.

Is 1700 calories enough to lose weight?

Whether 1700 calories are enough to lose weight depends on your individual factors, such as weight, activity level, and metabolism.

What happens if I eat 1,200 calories a day?

Eating 1200 calories a day can lead to weight loss, but it's essential to ensure you're getting enough nutrients and not going too low in calorie intake.

How do you keep skin tight while losing weight?

To help keep skin tight while losing weight, maintain a gradual weight loss, stay hydrated, and consider strength training to build muscle.

Can I lose 2 pound a week from 1200 calories a day?

Losing 2 pounds per week from 1200 calories a day is possible for some individuals, but it's important to ensure it's done safely and sustainably.

Is losing 2lbs per week realistic?

Losing 2 pounds per week can be realistic for some individuals, but it may vary depending on factors like starting weight and overall health.

What burns stomach fat?

Spot reduction of fat is not possible. To reduce stomach fat, focus on overall weight loss through a combination of diet, cardio, and strength training.

What cardio burns the most belly fat?

High-intensity cardio exercises like running, cycling, and HIIT workouts can help burn belly fat.

Which exercise is best for belly fat?

Exercises like planks, crunches, and leg raises can help target the abdominal muscles, but they won't specifically burn belly fat. Overall weight loss is necessary to reduce belly fat.

Why am I not losing weight eating 1200 calories a day?

Several factors could be at play, such as metabolism, hormonal imbalances, or inaccurate calorie tracking.

Why am I gaining weight when I'm eating less and working out?

Weight gain while eating less and working out could be due to factors like muscle gain, water retention, or overestimating calorie burn.

Why am I not losing weight on 1500 calories?

Lack of weight loss on 1500 calories could be due to factors like inaccurate tracking, metabolic adaptations, or not creating a sufficient calorie deficit.

How much weight can a 200-pound woman lose in a month?

The amount of weight a 200-pound woman can lose in a month depends on various factors, but a safe and realistic goal might be around 4-8 pounds.

How long does it take to notice weight loss?

Individuals may notice weight loss in different time frames, but noticeable changes may occur within a few weeks to a couple of months.

How to lose 20 pounds in a month?

Losing 20 pounds in a month is an aggressive goal that may not be safe or sustainable. Gradual weight loss of 1-2 pounds per week is generally recommended.

Is it better to eat 500 calories a day or less?

Eating very low-calorie diets like 500 calories a day is not recommended as it can lead to nutrient deficiencies and health risks.

Is it okay to lose more calories than you eat?

Losing more calories than you eat can lead to weight loss, but it's important to ensure you're still meeting your body's nutritional needs.

What part of the body is hardest to lose fat?

The abdominal area and hips are often considered the hardest areas to lose fat due to genetics and hormonal influences.

What are the stages of weight loss?

Weight loss typically involves stages of initial rapid loss, followed by slower and steadier progress as the body adapts.

How do I reset my metabolism to lose weight?

To support metabolism, focus on balanced nutrition, regular exercise, adequate sleep, and managing stress.

What are signs of a fast metabolism?

Signs of a fast metabolism may include being able to eat more without gaining weight and having frequent bowel movements.

Does 10,000 steps really burn 500 calories?

The number of calories burned in 10,000 steps varies, but it's generally estimated to burn around 200-400 calories depending on various factors.

Will I lose fat if I walk 10,000 steps a day?

Walking 10,000 steps a day can contribute to weight loss, especially when combined with a balanced diet and other forms of exercise.

What exercise burns the most calories?

High-intensity exercises like running, cycling, and burpees typically burn the most calories per minute.

How many calories should a normal person burn a day?

The number of calories a normal person burns in a day (resting metabolic rate) varies based on factors like age, weight, height, and gender.

What happens if I burn 1,000 calories and eat 1,000 calories?

If you burn and eat the same number of calories, you would maintain your current weight (caloric maintenance).

Should I lose weight on 1200 or 1500 calories?

Whether you should lose weight on 1200 or 1500 calories depends on your individual factors and weight loss goals. A registered dietitian can help determine the appropriate calorie level for you.

How long will it take to lose 20 pounds eating 1500 calories a day?

The time it takes to lose 20 pounds eating 1500 calories a day depends on factors like starting weight, metabolism, and physical activity level. On average, it may take a few months.