If your body is an engine, calories are the fuel. To optimize performance—whether you want to lose, maintain, or gain weight—you need to understand how calorie burn works and how to adjust it to your goals.

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Why Calories Matter

Calories are often misunderstood. Some see them as the enemy, but they are essential for survival. Every breath, heartbeat, and movement requires calories. The amount you need depends on age, height, weight, gender, daily activity, and training schedule.

We spoke with Leslie Bonci, RD, a sports dietitian and owner of Active Eating Advice, who works with the Kansas City Chiefs. She explains that figuring out how many calories you should burn isn’t complicated—it’s about applying the numbers consistently to your goals.

How Many Calories Should You Burn?

You burn calories all the time, even at rest. How much more you need to burn depends on your fitness objective:

• To lose weight: Aim for a daily deficit of 350–500 calories.
• To maintain weight: Stay at maintenance by eating your calculated needs and keeping activity levels consistent.
• To gain weight: Add a 250–500 calorie surplus daily.

Bonci recommends a sustainable pace of 0.5–0.75 pounds lost per week, warning that overly strict diets are hard to maintain long-term. Consistency matters more than perfection—sticking to your plan 70% of the time leads to better results than extreme restriction.

How to Calculate Your Calories

Follow three steps to find your daily target:

1. Find your Basal Metabolic Rate (BMR).
   Use an online calculator to see how many calories your body needs for basic functions. Factor in your activity level to get your maintenance calories.
2. Set your goal pace.
   For weight loss, 1 pound per week is common, but Bonci suggests 0.5–0.75 pounds as more sustainable. For gaining weight, aim for 0.5 pounds per week.
3. Establish your deficit or surplus.
   One pound of fat equals 3,500 calories. Divide by 7 days to see that a 500-calorie deficit/day = 1 pound lost per week. For Bonci’s pace, cut about 375 calories/day. To gain, eat +250 calories/day.
4. Example:
   A 180-pound, 5’11” man who trains five times per week needs 2,650 calories daily to maintain weight. To lose 0.75 pounds/week, he should eat about 2,275 calories/day.

How to Estimate Calorie Burn

Calorie burn varies widely, but you can estimate it:

• Step 1: Find your BMR.
• Step 2: Learn about METs (Metabolic Equivalents).
• <3 METs: light activity
• 3–6 METs: moderate activity
• 6 METs: vigorous activity

1 MET = 1 calorie per kilogram of body weight per hour.

Example:
A 180-pound (81-kg) man burns 81 calories/hour at rest.
If he jogs at 7.5 METs:
7.5 × 3.5 × 81 ÷ 200 = 10.63 calories/minute.

You can also use online calculators for quick estimates—but remember, all numbers are approximations.

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Calories and Macros Explained

Calories come from three macronutrients:

• Protein – builds and repairs muscle.
• Carbohydrates – main fuel source for workouts.
• Fat – regulates hormones and brain function.

After finding your total calorie target, split them into macros.

Bonci suggests a 25/50/25 ratio (protein/carbs/fats).

• Protein: 1.2–1.7g/kg body weight (0.53–0.75g/lb).
• Carbs: Half your daily calories.
• Fats: One-quarter of daily calories.

Example for 2,275 calories/day:

• Protein: 142 g
• Carbs: 284 g
• Fat: 63 g

Tips to Manage Calories Effectively

1. Increase NEAT (Non-Exercise Activity Thermogenesis).
   Movement outside workouts burns more calories. Walking, fidgeting, dancing—all count.

• Example: A 180-pound man who increases from 5,000 to 10,000 steps/day burns ~225 extra calories—equal to 0.5 pounds fat lost per week.

1. Lift Weights.
   Resistance training builds or maintains muscle. In a surplus, it adds size. In a deficit, it preserves lean mass.

2. Choose Foods That Fit Your Goal.

• For weight loss: Choose high-volume, low-calorie foods like veggies, lean protein, soups. Eat slowly to improve satiety.
• For weight gain: Focus on calorie-dense foods like nuts, avocados, olive oil, full-fat dairy.

1. Live a Little (In Moderation).
   Pizza, burgers, and desserts aren’t banned. Fit them into your calories. Instead of cheat meals, enjoy higher-calorie foods at natural occasions like birthdays or social events. One indulgence won’t ruin consistent progress.

Final Takeaway

Calories are not your enemy—they are your body’s energy currency. Once you know how many calories to burn and eat for your goal, success comes down to consistency, awareness, and balance.