How Many Calories You Need to Burn to Lose Weight in 2026, According to Experts

How Many Calories Should You Burn a Day to Lose Weight? Here’s What Experts Say

If shedding pounds is one of your 2026 resolutions, understanding calorie deficits is essential. Weight loss happens when you burn more calories than you consume—but the exact number depends on your weight, activity level, age, and other personal factors.

You can estimate your needs using the Mifflin-St Jeor equation, but always consult a doctor first. For tailored advice, a registered dietitian can help you determine your ideal calorie range and create a sustainable plan.

The good news? You don’t need to hit your deficit every single day. Many Reddit users in the r/loseit community confirm that occasional overages are fine—what matters is your weekly or monthly average.

To dive deeper, I spoke with Jamie Maitland, certified holistic nutritionist and founder of The Office Health.

How Do Calories Work?

A calorie is a unit of energy. Your body needs calories to function, and any unused calories are stored as fat. According to the USDA, adult women need 1,600–2,200 calories daily, while men require 2,200–3,000. These are general guidelines—your actual needs depend on your basal metabolic rate (BMR), influenced by body composition and total daily energy expenditure.

You burn calories just by living—yes, even reading this. Daily activities like cleaning or gardening count. Unless you intentionally increase activity, your current energy expenditure won’t necessarily lead to weight loss.

How Many Calories Should You Burn to Lose Weight?

Calorie needs vary, but the science is clear: you must be in a deficit. This can be achieved by eating less, exercising more, or both.

The classic 3,500-calorie rule suggests a pound of fat equals 3,500 calories, but Maitland notes this doesn’t apply universally. A practical starting point? Cut 500 calories daily from your normal intake and monitor how you feel.

Always consult your doctor before making changes. Whether you research on your own, see a professional, or join an accountability group, your goals are achievable.

How to Calculate Calories Burned

To estimate daily calorie burn, first calculate your Resting Metabolic Rate (RMR)—the calories your body needs at rest. The Mifflin-St Jeor equation is the most reliable method:

Males: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
Females: (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161

Then multiply your RMR by your activity level:

• 1.2 – Sedentary (little to no exercise)
• 1.375 – Lightly active (1–3 days/week)
• 1.55 – Moderately active (3–5 days/week)
• 1.725 – Very active (6–7 days/week)
• 1.9 – Extra active (two-a-day workouts, active job)

Example: A 5’4″, 125-lb, moderately active 29-year-old woman:
RMR = 1,276.99 calories
Total daily burn = 1,276.99 × 1.55 = 1,979 calories

What Is a Caloric Deficit?

A caloric deficit means burning more calories than you eat. Maitland recommends starting by cutting 500 calories per day—but this varies by individual, so professional guidance is best.

Quick ways to cut 500 calories:

• Choose healthy snacks like fruit or nuts
• Eliminate high-calorie treats
• Swap in low-calorie alternatives (e.g., low-fat milk, plain yogurt)
• Cut sugary drinks
• Use smaller plates
• Avoid fried foods

Remember: calories don’t measure food quality. Focus on nutrient-rich foods that fuel your body and mind.

What Are Healthy Weight Loss Goals?

Sustainable weight loss is 2–5 pounds per week, but progress varies. Maitland emphasizes the difference between water weight and fat loss. “Even the smallest daily steps make a difference. Consistency is the secret sauce.”

Weight loss is a lifestyle change. If you don’t increase your deficit over time, you’ll plateau. Regularly evaluate your diet and exercise routines to ensure they align with your goals.

How to Track Calorie Burn During Exercise

Tracking progress helps you see improvements and know when to rest. Calorie burn depends on workout duration, intensity, and your personal factors.

Fitness trackers like Fitbit, Apple Watch, and Whoop simplify tracking by logging daily and workout-specific calorie burn. Key factors include:

• Heart rate zones: Track intensity and recovery
• Resting heart rate: Normal range is 60–100 bpm
• Weight: Heavier individuals burn more; muscle burns more than fat
• Workout type: Strength training builds muscle (which burns more calories long-term), while cardio burns more per session

TL;DR

Understanding calories and weight loss is the foundation of any wellness journey. You don’t need to overhaul your life—walking 20–30 minutes daily or doing at-home exercises can make a big difference. Counting calories isn’t for everyone, especially those with a history of disordered eating.

“Your life doesn’t need to make sense to anyone but you. Find what motivates you, stick with it, and the results will come,” says Maitland.

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