Many want to burn 2000 calories daily to lose weight, gain muscle, or improve their health. However, is it possible to burn that many calories in a day? And if so, how can one achieve such a feat? In this article, we will explore the answers to these questions and provide tips on how to burn 2000 calories a day.
What Are The Average Calories Per Day That A Person Can Burn?
The average calories burned per day vary from person to person, depending on several factors such as age, gender, weight, and activity level. The basal metabolic rate (BMR) is the number of calories the body burns at rest. It is the minimum amount of energy required to keep the body functioning, such as breathing, circulating blood, and keeping organs functioning bibs for cycling enthusiasts.
To Calculate Your BMR
To calculate your BMR, you can use the Harris-Benedict equation. It requires your weight, height, and age. The formula is different for men and women. For men, the equation is BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years). For women, the equation is BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years).
To Calculate Your Daily Activity Level
Once you have your BMR, multiply it by your daily activity level. The daily activity level measures how much physical activity you perform daily. The formula is: Daily Caloric Needs = BMR x Activity Factor.
To Calculate Average Calories Burned Per Day By An Individual
The average number of calories burned per day by an individual depends on their daily activity level. On average, a sedentary person can burn around 1600-1800 calories daily, a moderately active person can burn around 2000-2200 calories daily, and a highly active person can burn around 2400-2800 calories daily.
How To Go On A Calorie Deficit To Lose Weight?
To lose weight, you need to create a calorie deficit. This means that you need to burn more calories than you consume. To lose one pound of body weight, you must create a calorie deficit of 3500 calories.
Combining diet and exercise is the best way to create a calorie deficit. You can reduce your calorie intake by consuming healthy, nutrient-dense foods and avoiding processed and high-calorie foods. At the same time, you can increase your calorie expenditure by engaging in regular exercise.
8 Best Exercises To Help You Burn 2000 Calories A Day
Here are the eight best exercises that can help you burn 2000 calories a day:
- Running: Running is a great way to burn calories and improve cardiovascular health. You can burn up to 600-700 calories per hour by running at a moderate pace.
- Bicycling: Bicycling is an excellent low-impact exercise that can help you burn up to 500-1000 calories per hour, depending on the intensity.
- Zumba: Zumba is a fun and energetic dance-based workout that can help you burn up to 500-1000 calories per hour.
- Water Aerobics: Water aerobics is a low-impact exercise that can help you burn up to 500-700 calories per hour. It is also a great way to improve flexibility and balance.
- Running on the Treadmill: Running on the treadmill is a convenient way to burn calories, especially when the weather is not conducive to outdoor activities. Running on the treadmill can help you burn 600-800 calories in an hour. To increase the calorie burn, you can increase the incline or speed of the treadmill.
How To Burn 2000 Calories A Day At Home?
Burning 2000 calories daily can be done at home by engaging in high-intensity workouts. Some exercises that can help burn this many calories include jumping jacks, running in place, high-knee marches, burpees, and mountain climbers. Doing these exercises for an hour can help you burn up to 1000 calories, and doing it twice a day can help you reach your goal of burning 2000 calories.
Another effective way to burn calories at home is by doing household chores like cleaning, cooking, and gardening. These activities may not seem like exercise, but they require physical movement and can help you burn calories throughout the day.
How To Burn 2000 Calories A Day Walking?
Walking is a low-impact exercise that is easy to do and can help you burn calories. However, burning 2000 calories in a day by walking alone is not feasible for most people. To achieve this goal, you would need to walk for several hours continuously at a brisk pace. This can be difficult for those with other commitments like work, school, or family responsibilities.
However, if you want to incorporate walking into your exercise routine, you can start walking for at least 30 minutes daily and gradually increase the time and intensity. You can also add other exercises like running, cycling, or swimming to help you reach your goal of burning 2000 calories.
How To Burn 2000 Calories A Day By Running?
Running is one of the most effective exercises to burn calories. To burn 2000 calories daily by running, you must run for several hours at a moderate pace. However, this may not be feasible for most people. A more practical approach would be to combine running with other exercises like cycling, swimming, or HIIT.
A good way to start is by running for 30 minutes a day and gradually increasing the time and intensity. You can also try running in intervals, which can help you burn more calories in less time.
The Bottom Line: How To Burn 2000 Calories A Day?
Burning 2000 calories daily is possible but requires much hard work and dedication. Combining diet and exercise is the most effective way to achieve this goal. To burn 2000 calories, you need to create a calorie deficit by burning more calories than you consume.
High-intensity exercises like HIIT, running, swimming, cycling, and jumping rope can help burn many calories. You can also incorporate strength training to help you build muscle and boost metabolism.
In conclusion, burning 2000 calories daily is a challenging but achievable goal. It requires discipline, consistency, and patience. You can achieve your goal and improve your overall health and fitness by making the right lifestyle changes and incorporating the right exercises into your routine.
