Is it possible to burn 2500 calories a day

Todd Townes - Sharecare Fitness Expert. Join the Dr. The program will do it for you. You will crea Where do all the calories I eat go? Michael T. The average adult woman is 5 feet 4 inches tall and weighs lbs, while the average man is 5 feet 10 inches tall and weighs lbs. Yet age, activity level, body size, and body composition all influence how many calories a person burns through each day.

To get a more accurate idea of your daily caloric requirements, you can turn to an online metabolic rate calculator. These determine basal metabolic rate BMR , which refers to the number of calories that the body burns every day for energy just to maintain basic biological functions. When multiplied by an activity factor how much you move in a day , you get your daily metabolic rate, an estimate of how many calories you actually burn in 24 hours — and how many calories you need to eat every day just to keep your weight constant, says Sari Greaves , a registered dietitian nutritionist at LBS Nutrition in East Brunswick, New Jersey, and the author of Cooking Well Healthy Kids.

But using such a calculator, while more accurate than calculators that do not take into account your body fat versus lean mass will require that you have a tool like calipers those fat pinchers your doctor may have used on you in the past or a smart scale to estimate your body composition. Once you know your current daily caloric requirement, you can create your own formula for losing weight.

Simply put, as long as you are eating fewer calories than that number, or you increase your daily caloric burn with exercise, you will lose weight, explains Audra Wilson, RD, CSCS, a bariatric dietitian and strength and conditioning specialist at the Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital in Geneva, Illinois. For example, you might eat fewer calories, work off more calories through exercise, or do any combination of the two actions to achieve a deficit of calories.

For example, you might choose to eat calories fewer than your daily caloric requirement and then do a workout that burns another calories, she says. In terms of the 3,calorie rule, that would mean that if you achieve that calorie deficit at the end of each day, you would lose 1 lb of fat in seven days.

While the math is complicated, the Pennington Biomedical Research Center in Baton Rouge, Louisiana, one of the top nutrition research centers in the United States, has created a weight loss predictor to help you more closely estimate how much weight you would lose with a given daily calorie deficit.

It uses mathematical models based on your age, height, weight, and biological sex, as well as the size of your daily caloric deficit. It also provides an estimate of how many calories you need to maintain your body weight and likely are consuming right now. The size of your caloric deficit affects how fast you lose weight, with larger deficits leading to faster weight loss.

Yet experts typically agree that losing 2 lbs per week is the healthiest and most sustainable pace of weight loss , Wilson explains. If you are losing more than that in a given week, it is likely that you are significantly cutting into your lean muscle mass. By lowering your metabolic rate, this sets you up to eventually regain all of the weight you lost, and possibly then some. And a person who weighs pounds might burn around 56 calories or between and calories for a full night of sleep.

Generally to lose 1 to 2 pounds a week, you need to burn to 1, calories more than you consume each day, through a lower calorie diet and regular physical activity.

Take regular breaks from your desk at work to stretch and walk around. During calls lift light weights or pace around. Walk more briskly than your usual pace. Instead of sit-down meeting with a co-worker or a friend, have your meeting while walking.

On average, these guidelines make some sense, but Calories per day would lead to obesity in the many American women burning on average closer to Calories or less per day. Here are 10 of the best ways to quickly and safely drop 20 pounds. Count Calories. Drink More Water. Increase Your Protein Intake. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows.

Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once. It takes just 2 minutes to get instant access to all our great tools:. Enter your details to calculate your ideal weight range, and discover how soon you could reach it! Cycling - Burn Calories and Lose Weight. Helen Mirren's Fave Minute Workout. Walk the Weight Off Challenge Receive the latest on what works for weight loss straight to your inbox.