How Many Calories Lose Weight

     Calories Burned to Lose Weight

Forget all the diets and magic ingredients. They may give you a very slight edge, like keto for example, but you would be better served by putting your energy in counting calories.  To lose weight it’s calories in versus calories out, it’s as simple as that.

A sensible weight loss is between a half and one pound a week depending on your weight and of course, your health.  At 100lb half a pound per week would be sensible, at 300 lb then 1 lb a week is doable.This page focuses on how many calories you have to burn in 30 minutes exercise to achieve a sensible weight loss.

The trick is then to find an activity you can live with that burns that many calories.  If you can’t manage anything that energetic increase the time.  Our activity pages will help you find an activity you like with a suitable calorie burn for your figures given below for a sensible weight loss.

REMEMBER: You not only have to commit to extra calorie burn for the weight loss but you also have to cut out those calories that put the weight on in the first place.

To calculate those extra calories:

  • Roughly estimate how many lbs you have gained in the last 3 months (approx 100 days)
  • Do it for fewer days if the weight gain is recent
  • Formula is  lbs gained divided by number of days times 3500
  • Example   8 lbs divided by 100 days times 3500 = 280

In the example, this means you have been eating 280 calories a day more than you are burning.  In addition to the calories below needed for weight you you need to immediately cut those extra calories from your diet or increase activity to account for them.

You can of course cut the same number of calories from your diet or any combination of.  It’s all about what works for you. 

Calculate how long it will take you to reach your weight loss goal:

  1. Take your actual weight in pounds from your target weight.
  2. Multiply by 3500.  This is the Number of calories you need to lose.
  3. Take the Average Intended Calories Burned Daily
  4. Subtract pounds Gained per day recently (see above)
  5. Add the Average Intended Food Calories Reduced Daily
  6. The result is your Average Daily Calorie Change
  7. Divide the Number of calories you need to lose by your Daily Calorie Change

Example

  • Take your actual weight in pounds from your target weight.
  • 150-138 = 12
  • Multiply by 3500.  This is the Number of calories you need to lose.
  • 35,700
  • Take the Average Intended Calories Burned Daily
  • 500
  • Subtract pounds Gained per day recently (calculate yours as above)
  • -280
  • Add the Average Intended Food Calories Reduced Daily
  • 300
  • The result is your Average Daily Calorie Change  520
  • Divide the Number of calories you need to lose by your Daily Calorie Change = 80 days

How Many Calories Lose Weight 30 Minutes

Calories Burned Losing Weight for 30 minutes

  • Weight 100lb: 250
  • Weight 120lb: 280
  • Weight 125lb: 280
  • Weight 150lb: 320
  • Weight 175lb: 350
  • Weight 200lb: 380
  • Weight 250lb: 440
  • Weight 300lb: 500

How Many Calories Lose Weight 1 Hour

How Many Calories Lose Weight One Hour

  • Weight 100lb: 500
  • Weight 120lb: 550
  • Weight 125lb: 560
  • Weight 150lb: 630
  • Weight 175lb: 690
  • Weight 200lb: 750
  • Weight 250lb: 870
  • Weight 300lb: 990

Calories Burned Tips

  • Not so sweet – Everyone knows sugar isn’t healthy, but when you start reading labels, you find it in unexpected places, like pasta sauce and frozen entrees. Cutting the sugar out of your diet will mean healthier meals overall.
  • Swap your supper – Swap your supper for soup. Soup’s high water content makes it a low-calorie and filling option. Just steer clear of the creamy kinds.
  • Drink less alcohol to increase fat burn – While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers. An important note: Wine in moderation can have numerous benefits, including weight loss!
  • Give up sugary energy drinks – Caffeine may provide a bit of a boost to the metabolism, especially when ingested before exercise, but no amount of metabolic boost can burn off the empty calories that energy drinks supply. According to one study published in Mayo Clinic Proceedings, a typical energy drink serves up a quarter cup of sugar – calories that hit your body all at once and trigger fat storage. If you want to burn calories, try the miracle beverage known as tap water.
  • Push-Ups – Done properly, push-ups work your shoulders, chest, upper and lower back, core abdominal muscles, triceps, biceps, and if you are really into it, your buttocks. Done improperly, like most of us do them, they work your shoulders. Doing a push-up with perfect form is much better than doing one or more bad push-ups.