If I Burn 2500 Calories A Day How Much Weight Will I Lose? (2023)

Everyone wants to have that perfect fit figure that we could be proud of but unfortunately, not everyone has enough courage to do that, but if you would like to burn 2500 calories a day then that proves that you are very motivated.

Being on a diet is not easy, but sometimes we get too motivated, and we tend to set up crazy goals in our minds. Don’t take us wrong, we do love to see people who are passionate about improving their health, but sometimes drastic changes can have a negative impact on your body.

You also have to understand that humans typically burn a bit more than 2000 calories a day so instead burning 2500 calories a day will increase the speed of your weig

ht loss, but sometimes it has some consequences and difficulties that you will have to face.

It all depends on your body structure and the lifestyle you currently live because some people do need to eat more than others. For most people burning 2500 c

alories, a day should be a healthy way to lose weight, but for some people, it can be dangerous, and maybe you are one of them. We will talk about those people, and we will together check if you can burn 2500 calories a day or what your total limit should be.

Is 2500 calories a day too much?

Your body is continually burning calories, even when you are not doing anything. Healthy men tend to burn around 2500 calories daily on average and healthy women burn around 2200 calories daily.

For now, let’s focus on a normal woman that burns 2200 calories a day. This much of calories for most average women that have a bit of physical work should let

them keep their body mass intact, without any major changes in total weight.

Let’s talk about numbers here to show you what 2500 calories really are. If you decide to burn 2500 calories per day that will be an increase of about 10% in to

(Video) How Many Calories Should You Eat To Lose Fat? (GET THIS RIGHT!)

tal calories burned if you are a woman and that is highly possible for normal people who don’t have hard physical jobs.

An average person has to burn around 3500 calories to lose 1 pound of body mass, this number is not very precise and can vary a lot depending on a person’s body


Note that you are also eating calories all day long so if you eat 2200 calories daily, and if you burn that day 2500 calories then you will have to subtract the first number from the second which will give us a caloric deficit of 300, so make sure that you are correctly calculating your caloric deficit. So from those numbers, you can see that you will need around 12 days to lose 1 pound of your body mass, which is a healthy rate of losing calories.

Can I lose 10 pounds by burning 2500 calories a day?

As we have mentioned above you have to burn 3500 calories on average to lose 1 pound of body mass. So if you would like to burn 10 pounds that means that you

have to burn around 35000 calories. You should spread that caloric deficit out evenly over a few months, and this is what we call a diet.

Note that those 10 pounds of your body mass are not only based on your body fat but also on muscles and other parts of your body, so simply losing body mass won’

;t make you look better, so we highly recommend you add some workout into your process.

We recently posted a great article with exercises that will let you burn calories faster and also give you some additional muscle mass, so if you are interested make

sure to check it out, “Is Doing 50 Curl Ups A Day Good? – (Calories and Results)“.

If you would like to lose weight without doing any difficult exercises then we found something that can help you. We t

(Video) Burning 2,500 Calories in One Day

ested many popular products to check if they can help regular people in terms of losing weight, and one product definitely has shown us better results than others.

It is called alli weight loss diet pills and after 3 months of usage on both me and my husband we noticed that we couldn’t gain any weight, and that is because alli weight loss pills prevent your body from absorbing about 25% of fat that is stored in your normal food. If you don’t have time to do exercises then alli weight loss diet pills can be a good pick for you.

If I Burn 2500 Calories A Day How Much Weight Will I Lose? (2)If I Burn 2500 Calories A Day How Much Weight Will I Lose? (3)

How to calculate calories burned?

A lot of people don’t know how to calculate burned calories correctly, so here we are to help you out with it! There is nothing shameful if you don’t know

that, but it is very good that you are willing to learn new things!

It is hard to calculate calories that you have eaten in a single day, but unfortunately, it is even harder to calculate calories that you have burned, because we burn calories even if we are not doing a lot. If you would like to sleep all day long you will still lose around 2000 calories that day.

If I Burn 2500 Calories A Day How Much Weight Will I Lose? (4)

A lot of people also forget that throughout the day they are eating a lot, and that number should be the base of your calculations. After that, you should think about how many calories you have burned that day, and then subtracting the calories burned from your daily intake will give you a correct number of calories deficit.

If that number after subtraction is above 0 then that means that you have gained some mass this day, and if that number is below 0 then you have lost mass.

For example, if you have eaten 3 meals of around 700 calories each on Wednesday, that gives us 2100 calories intake, but you had a busy day at work where you had to be quick and also you have visited a gym that day and went to your regular job and burned around 2500 calories than your caloric deficit that day was 400 calories.

So if we would like to burn 10 pounds of body mass then we would have to burn 35000 calories in total as we have mentioned before. So if you are able to burn additional 400 calories a day, that will require you around 88 days of repeating that process to lose 10 pounds of your mass, which is almost 3 months of constant dieting. That’s why we mentioned above alli weight loss diet pills because they can speed up this process very efficiently. If you manage to lose another 400 every day with those pills then you will shorten the time required to lose 10 pounds by half.

Is burning 2500 calories a day safe?

Losing mass too fast can give you quick and visible results, but unfortunately, it is not very healthy for your body. There are more consequences than you could think of. The most common consequences of losing body mass too fast are:

(Video) 5 Signs Your Calories Are Too Low (You MUST Know This!)

  • Headaches
  • Vomiting
  • Being sleepy
  • Fatigue
  • Yo-Yo effect
  • Loose skin

If you don’t care about small consequences, then you have to know that the yo-yo effect will make you gain that body mass back right after you will stop your diet. So as you can see, it is not worth taking shortcuts when it comes to your body’s health. But burning 2500 calories a day is a healthy rate of losing weight and it is totally safe for most people. You should definitely aim for losing a single pound per week to avoid the above consequences and 2500 calories will lead you to a healthy rate of losing weight.

Final Thoughts – If I burn 2500 calories a day how much weight will I lose?

We love to see people who are very passionate about improving their overall health condition but, before rushing to very high goals, we highly recommend learning if your goals are probable and safe. And if you are still unsure if your goals are probable, then you should consult your ideas with a dietitian.

Burning 2500 calories a day is very likely as long as you are working hard your whole day. Don’t worry because we have a similar article that will give you a better look into this problem based on special diets “Fruitarian Diet – (Is It Worth Trying Out?)“.

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How much weight does 2500 calories burn? ›

A body that consumes 2500 calories a day, and burns 2500 calories a day will stay at the same weight. A body consuming 2500 calories daily but burning only 2000 will gain weight at the rate of about 1lb a week. This explains why that 'lucky' person across the table from you doesn't get fat from all that junk food.

Is burning 2400 calories a day good? ›

According to the Dietary Guidelines for Americans 2020–2025, the average adult woman expends roughly 1,600 to 2,400 calories per day, while the average adult man expends 2,000 to 3,000.

How many calories do I need to burn a day to lose 2 lbs a week? ›

Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

How many calories should you burn a day to lose weight? ›

No matter what type of diet you follow, to lose weight you need to burn more calories than you take in each day. For most people with overweight, cutting about 500 calories a day is a good place to start. If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week.

Is burning 2500 calories good for weight loss? ›

To break this down into a more realistic figure, it can be divided into a one-week span. For example, if you consume 2,000 calories per day, you can lose one pound of body fat each week by burning 2,500 calories per day.

Is it normal to burn 2500 calories a day? ›

Burning 2500 calories per day through exercise is a significant amount, and it may not be appropriate or safe for everyone. Your calorie needs depend on a variety of factors, such as your age, gender, weight, height, and activity level.

How many calories does 10,000 steps burn? ›

Good for you! It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.

How many calories is a pound? ›

The magic number of calories bandied about for decades has been 3,500—subtract that number from your diet or burn off 3,500 calories more than what you consume, and you'll lose 1 lb.

How many calories should I burn daily? ›

Every day, you burn calories when you move around, exercise, and go about your daily tasks. Most female adults need 1,600–2,200 calories per day, while adult males need 2,200–3,000 calories per day. However, the amount of calories you need each day is unique to your body and activity levels ( 1 ).

How to lose 10 pounds in 3 days? ›

To lose 10 pounds in 3 days would mean decreasing your calorie intake by 35,000 calories in just 3 days! The Academy of Nutrition and Dietetics recommends a slow and steady weight loss of no more than 1/2 to 1 pound a week. Otherwise you are losing muscle and water, as well as weakening your bones.

How many pounds a week will I lose if I burn 500 calories a day? ›

Example: If you exercise more to burn an extra 500 calories each day, you'll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).

How many calories do I need to burn a week to lose 10 pounds in a month? ›

Now let's look at the numbers. To lose a pound, you have to burn roughly 3500 calories and not replace them, which forces your body to burn a pound of stored fat to compensate. Ten pounds a month is 2.5lb a week. So you need to create an 8750-calorie deficit each week – or a 1250-calorie deficit each day.

Where is the first place you lose weight on your body? ›

The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.

How to lose 5lbs in a week? ›

How To Lose 5 Pounds Fast
  1. Drink Two Glasses of Water Before Every Meal. ...
  2. Reduce Bloating. ...
  3. Get Eight Hours of Sleep. ...
  4. Avoid Processed Foods. ...
  5. Strengthen Your Core. ...
  6. Ditch Alcohol Completely. ...
  7. Try High Intensity Interval Training (HIIT)

Where do you lose weight first? ›

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

What happens if you burn 3500 calories in a day? ›

As a general rule, a deficit of 3,500 calories will lead to a pound of fat loss. Cut 3,500 calories out of your day, and you will lose weight quickly.

Is burning 2000 calories a day OK? ›

It is not good for you to burn 2,000 calories in a day through exercise unless you are a pro-athlete with extreme physical fitness. Instead, try to burn the same amount of calories in a week by doing a combination of the exercises listed above.

Is burning 2000 calories a day too much? ›

Burning 2000 calories a day, especially through working out is generally not something that many people can be able to do. Even moderately active people are advised not to try and achieve this goal everyday.

How many calories does an active person burn a day? ›

"It's estimated that relatively sedentary women – e.g. those who work in an office and exercise little - burn around 1,600kcals per day versus 2,400kcals per day for those with more active lifestyles," he explains.

How many calories do you burn sleeping? ›

The amount of calories burned increases according to body weight. So, a person who weighs 150 pounds might burn 46 calories an hour or between 322 and 414 calories a night. And a person who weighs 185 pounds might burn around 56 calories or between 392 and 504 calories for a full night of sleep.

Is 3000 calories a day too much to burn? ›

You need to burn 3,500 calories to shed a pound of fat. If you lead a sedentary lifestyle, burning 3,000 calories per day would be a great start to your fitness journey. There are many ways you can expend 3,000 calories per day. The right diet and exercise plan can take you towards the best shape of your life.

How many pounds does 2000 calories burn? ›

“The average man needs about 2,500 calories to maintain, and 2,000 to lose a pound a week.”

Does 2500 calories equal a pound? ›

Burn more calories than you consume, and you'll lose weight. The magic number of calories bandied about for decades has been 3,500—subtract that number from your diet or burn off 3,500 calories more than what you consume, and you'll lose 1 lb.

Will 2500 calories gain weight? ›

An estimated 2,500 to 2,800 excess calories are needed to gain one pound of lean mass. Of course, this number is highly dependent on individual factors like level of training, starting body composition, genetics, and overall diet.

How much fat is 2500 calories? ›

The USDA recommends getting up to 35 percent of your calories from fat. This means: up to 97 grams of fat per day in a 2,500-calorie diet.

How many calories does a 200 pound person burn in a day? ›

Your body needs calories to function. On average, it burns about 10 calories per day per pound of body weight. So, if you weigh 200 pounds, your body will likely burn about 2,000 calories just to maintain its size and normal body function.

How many calories a day is 1 pound? ›

And if you eat fewer calories and burn more calories through physical activity, you lose weight. In the past, research found about 3,500 calories of energy equaled about 1 pound (0.45 kilogram) of fat. So researchers thought burning or cutting 500 calories a day led to losing 1 pound a week.

How many active calories should I burn a day? ›

A general rule is to aim to burn 400-500 calories, five days a week during your workouts. Remember, the number of calories you burn in a workout depends on your weight, sex, age and many other factors, but this number is a good starting place.

Why am I not losing weight when I exercise and diet? ›

Muscle is denser than fat.

While one pound of fat weighs the same as one pound of muscle, muscle occupies about 18 percent less space. In addition, muscle burns calories while fat stores them. So, if your weight isn't decreasing but your clothes are starting to fit more loosely, you may be building muscle.

How many calories to burn fat and build muscle? ›

It takes a deficit of 3,800 calories to lose a pound of fat and a surplus of around 1,600 calories to build a pound of muscle. By multiplying these numbers by your weekly body composition goals, you can find your target weekly calorie balance.

How many calories does it take to gain a pound? ›

An increase of at least 500 to 1000 calories each day will promote a one to two pound weight gain per week. It takes an extra 3500 calories to gain one pound of body weight.

How much fat is too little? ›

The USDA recommends getting up to 35 percent of your calories from fat. This means: up to 97 grams of fat per day in a 2,500-calorie diet. up to 66 grams of fat per day in a 2,000-calorie diet.

What is a 2500 calorie diet 40 40 20? ›

For example, let's say you're going to eat 2,500 calories in a 40/40/20 split. In that case, 40 percent of your total (1,000 calories) would come from protein; 40 percent (1,000 calories) would come from carbs; and 20 percent (500 calories) would be from fat.

How much protein do I need a day? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.


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