4Burning 1,000 calories a day may seem like a lofty goal, but is it really? And is it even healthy? The answer is short: It depends. How difficult it is to burn 1,000 calories depends on how you define the phrase “burn 1,000 calories”. Almost everyone’s body needs at least 1,000 calories a day to perform essential biological functions, like replenishing hormone levels and building new tissue. Daily activities such as cleaning the house, walking and gardening can also burn a significant number of calories throughout the day. For some people, these activities can burn over 1,000 calories.
Burning 1,000 calories through exercise alone or in a single exercise session is more difficult, but not impossible. For example, a 70 kilo person running at a pace of 10 km/h for 90 minutes burns about 1020 calories.
Is it healthy to burn 1000 calories a day?
It depends on why you are trying to burn them. If you’re an active person who eats enough to replenish the calories you burn, there’s nothing wrong with burning 1,000 calories a day through exercise. However, exercising vigorously to lose weight quickly or to compensate for binge eating is not a healthy habit and may be a sign of an eating disorder. Living with an eating disorder can be difficult, but you are not alone. There are many resources to help you.
Realistic expectations
Losing weight or getting back in shape is a gradual process. No single workout will have a long term effect on your body. When trying to set a realistic goal for yourself, it’s important to consider the level of activity you’re able to sustain week after week. Are you ready to dedicate an hour a day? Two hours a day ? How about three days a week? Five days a week ?
The number of calories you burn while exercising depends on factors such as your height, gender, and muscle mass. In general, men and tall people burn more calories per day than women and short people. For example, a 50 kg woman would need to spend significantly more time exercising to burn 1000 calories than a 110 kg man. Experts recommend engaging in moderate aerobic activity for at least 150 minutes a week and working out all major muscle groups at least twice a week. If you are developing a new training program to get in shape, it is a good idea to start by reaching this minimum level of physical activity.
Factors to consider
Burning 1,000 calories a day is easier for some people than others. For example, an 18-year-old man, 6 feet tall, who plays on several sports teams, can easily burn over 1,000 calories a day by exercising. For a 40-year-old woman, 160 cm tall, who works in an office, burning 1,000 calories a day will be more difficult.
Exercising regularly is good for your body, but exercising vigorously to lose an extreme amount of weight or exercising to compensate for binge eating is not. If your goal is to burn 1,000 calories a day, it might be a good idea to ask yourself why.
If your goal is to improve your overall fitness or get stronger, measuring your progress in calories burned is a poor way to get meaningful feedback.
Tracking other metrics, such as body fat percentage, cardiovascular fitness, or strength levels, is a more accurate way to gauge your progress.
If your goal is to lose weight, burning a certain number of calories doesn’t make sense without context. If you burn 1,000 extra calories by exercising each day but consume 1,000 extra calories, your weight will stay the same.
Things to do to burn 1000 calories
Here’s a rough guide to how long you need to run at different paces to burn 1,000 calories. Remember that the exact number of calories you will burn is unique to your body.
Cycling
Here’s a rough guide to how many hours it takes to burn 1,000 calories while riding a bike.
Pace 5O kg person 70 kg person 90 kg person
9km per hour 5.5 hours 3.7 hours 2.8 hours
20km per hour 2.8 hours 1.8 hours 1.4 hours
25 per hour 1.8 hours 1.2 hours 0.9 hours
Running
Here’s a rough guide to how long you need to run at different paces to burn 1,000 calories. Remember that the exact number of calories you will burn is unique to your body.
Pace 5O kg person 70 kg person 90 kg person
8 km per hour 2.8 hours 1.8 hours 1.4 hours
10 km per hour 2.2 hours 1.5 hours 1.1 hours
11 km per hour 1.9 hours 1.3 hours 1 hour
12 km per hour 1.6 hours 1.1 hours 0.8 hours
16 km per hour 1.4 hours 0.9 hours 0.7 hours
Without exercise
You burn calories during all of your daily activities. Over the course of a day, these calories can add up to a significant number. For example, for the average man, doing the dishes burns about 174 to 252 calories per hour.
Here’s a rundown of what it would take to burn calories without exercising:
- Activity Duration Calories burned (male) Calories burned (female)
- Cleaning or sweeping 1 hour 156-228 126-80
- Do the dishes 30 minutes 87-126 69-90
- Moderate walk 60 minutes 348-498 276-396
How much should you eat?
If you burn 1,000 calories a day by exercising, how much you need to eat depends on your goal. If your goal is to lose weight, you will need to consume fewer calories than you burn. Reducing your intake to 500 to 600 calories per day below your maintenance level can lead to weight loss of around one pound per week. This rate is often considered healthy. Trying a “crash diet” or a very restrictive diet to lose weight is rarely successful in the long term. If your goal is to maintain your weight, you should eat the same number of calories as you burn. To gain weight, you will need to eat more.
When not advised
Starting a new intense exercise program is not a good idea if you have a health condition such as diabetes or heart disease that could be affected by exercise, unless you have the green light to your doctor. It’s also not a good idea to deliberately burn a significant number of calories without refueling if your weight is already below a healthy weight for your gender and height. Intentionally not eating after periods of strenuous exercise can be a sign of anorexia, an eating disorder. Doing intense exercise after periods of binge eating can be a sign of bulimia or an eating disorder. If you think you have an eating disorder, it may be helpful to speak to a medical professional who specializes in eating disorders. If you need help and aren’t sure where to start, you can contact the National Eating Disorder Association Helpline by phone, text, or online chat.
Alone it’s difficult, turn to a professional
Many people find that working with a personal trainer or other fitness professional helps them achieve their weight loss or fitness goals. A personal trainer can motivate you to follow your program and help you set realistic goals. He can also design an effective program for you and answer all your questions. Some trainers specialize in helping people with little or no exercise experience, while others work with people who are already fit to take them to the next level. If you have a heart condition or other health condition that might prevent you from doing intense exercise, it’s a good idea to consult your doctor before starting a new exercise program.
1000 calories a day: what to keep in mind
It is possible to burn 1,000 calories in a single workout. However, this is easier for some people than for others. Men and tall people tend to burn more calories in the same workout than women and short people. Some active people regularly burn more than 1,000 calories a day while exercising. However, it’s not a good idea to try to burn 1,000 calories if your goal is to lose weight fast and you’re not replenishing your body properly after your workout. Developing sustainable eating and exercise habits is almost always the best strategy for weight loss and long-term health.
