How to Burn 1000 Extra Calories a Day: A Comprehensive Guide

How to Burn 1000 Calories Daily: What Trainers Won’t Tell You

You’ve probably seen those flashy fitness posts promising easy ways to burn 1000 calories daily. We get it—the idea sounds appealing, especially when you’re motivated to reach your health goals. But here’s what most trainers won’t tell you upfront: this target is far more demanding than social media makes it appear.

The American Council on Exercise puts this into perspective with real numbers. A person weighing 150 pounds would need to run for about 1.5 hours at 6 miles per hour just to hit that 1000-calorie mark. That’s a serious time commitment that simply doesn’t fit into everyone’s daily routine.

Most people find burning 1000 calories in a single workout session nearly impossible. Your typical hour-long workout burns around 400 calories, meaning you’d need to stack multiple sessions throughout the day. Your body size matters tremendously here—someone weighing 100 pounds faces a much longer journey than a 250-pound person trying to reach the same calorie burn.

We want to be honest with you about what works and what doesn’t. Yes, creating a daily 1000-calorie deficit can lead to losing 1-2 pounds weekly when done correctly. Not only does a calorie deficit help with weight loss, but it also helps to burn fat more effectively, which is key for improving body composition. But there’s so much more to consider beyond these numbers. Our goal is to help you understand the real story behind high-calorie burning, share the truths that fitness professionals often skip over, and guide you toward building habits that actually fit your life and support your long-term well-being.

Let’s get straight to what really matters when it comes to burning 1000 calories daily. We’ve gathered the essential facts that can help you make informed decisions about this ambitious goal:

Your daily 1000-calorie burn creates a substantial deficit that can help you lose approximately 2 pounds weekly when paired with proper nutrition. The math is straightforward—since 3,500 calories equal one pound of fat, this daily deficit adds up to meaningful weight loss over time.

Beyond weight management, this level of activity brings valuable health benefits: burning extra calories can help reduce the risk of obesity and related health conditions.

• Boosted metabolism
• Improved heart health
• Maintained muscle mass

Most people find burning 1000 calories in one session challenging but achievable with the right approach. A 150-pound person running at a 10-minute mile pace for 90 minutes would burn approximately 1,020 calories. Push that intensity to 10 mph, and you could burn up to 1,088 calories per hour.

Your personal characteristics play a huge role in how realistic this goal becomes. Body size, composition, and current fitness level all influence your calorie-burning potential. Larger individuals or those with higher body fat percentages typically burn more calories during the same exercises.

Exercise intensity makes a dramatic difference too. Running can range from 476 calories per hour for a gentle jog to over 1,000 calories at higher speeds. Swimming follows a similar pattern, burning 476-680 calories hourly based on how hard you push yourself.

Here’s something many people don’t realize: you don’t have to tackle all 1000 calories in one go. Spreading your activity throughout the day often works better for busy schedules. Even everyday activities like cleaning, walking, and gardening can contribute 100-800 calories daily

One important warning—those calorie counts on fitness trackers and gym machines can be wildly inaccurate. A heart rate monitor with a chest strap gives you more reliable measurements.

While burning 1000 calories daily works for some people, it’s not the right fit for everyone. Most experts recommend a more moderate approach: cutting 500-750 calories daily through combined diet and activity changes. This creates a sustainable deficit that you can maintain long-term without risking exhaustion or injury.

Understanding What It Takes to Burn 1000 Calories

Learning how to burn calories effectively starts with understanding what your body already does behind the scenes. Most adults naturally burn 1,000+ calories daily just keeping everything running—your heart beating, lungs working, and cells constantly repairing themselves. This baseline energy use, known as basal metabolic rate (BMR), actually accounts for 60-75% of all the calories you burn each day. Physical activity, such as exercise and daily movement, increases your total daily calorie expenditure beyond what your body burns at rest.

How can I burn 1000 calories a day?

Burning an extra 1000 calories on top of what your body already uses takes some serious planning. We’ve found the best approach combines different strategies:

These are some of the best calorie burning exercises, as they maximize calorie expenditure and can be tailored to your preferences and fitness level.

High-intensity exercise options:

• Running at 8 mph for one hour burns approximately 1,000 calories for a 200-pound person
• Swimming hard for 60-90 minutes burns 500-800 calories
• Vigorous cycling for 60-75 minutes burns 600-1000 calories
• Two separate 30-minute HIIT sessions can burn 800-1200 calories total

These exercises burn calories at different rates, with running and HIIT often considered top choices for a calorie burning exercise, while swimming and cycling also offer effective options depending on intensity and duration.

You can also boost your daily movement through simple changes. Exercising throughout the day, even in short bursts, can contribute significantly to your total calorie burn:

• Brisk walking throughout your day (300-500 calories)
• Household tasks like vacuuming or gardening (200-400 calories per hour)
• Choosing stairs over elevators
• Parking further away from entrances

Combining activities like walking and household tasks can help you burn even more calories over the course of the day.

How long does it take to burn 1000 calories?

The time you’ll need depends heavily on how intense your activity is and your personal factors:

This table shows you exactly what to expect. A 150-pound person running at 8 mph would need about 66 minutes to burn 1000 calories, while that same person would need over 3 hours of moderate walking to reach the same goal.

Activities like swimming and jogging can burn the same number of calories in a given time, so you can choose the workout you enjoy most and still achieve similar calorie-burning results.

Why body weight and fitness level matter

Your individual characteristics play a huge role in how many calories you burn. Heavier people burn more calories doing the same activities because it simply takes more energy to move a larger body. Someone weighing 185 pounds burns 1000 calories in just 75 minutes on an elliptical, while a 125-pound person needs nearly 2 hours.

Your body composition matters too—muscle tissue burns more calories than fat tissue, even when you’re just sitting around. People with more muscle mass naturally have higher metabolic rates throughout the day. In fact, muscle mass is the main factor in determining your basal metabolic rate, which accounts for the majority of calories burned daily.

Here’s something interesting that might surprise you: getting fitter can actually work against high calorie burns. Your body becomes more efficient as your fitness improves, potentially burning fewer calories during the same activities. This means experienced exercisers often need to bump up intensity, duration, or try new activities to maintain high calorie burns.

We always remind our readers that burning 1000 calories daily isn’t a requirement for managing your weight successfully. Creating a moderate deficit of 500-750 calories daily through smart eating and increased activity leads to safe, sustainable weight loss of 1-2 pounds weekly.

Is Burning 1000 Calories a Day Safe or Necessary?

Setting ambitious fitness goals naturally raises questions about safety and practicality. You might be wondering whether the 1000-calorie daily target is something you should pursue, or if it might do more harm than good.

It’s important to consider that an excessive focus on burning a high number of calories each day can increase stress levels. Elevated stress can trigger the release of hormones like cortisol, which may negatively affect metabolism and make weight loss more difficult.

What happens if I burn 1000 calories a day?

When you burn 1000 calories daily through exercise, you’re creating a substantial energy deficit that can lead to noticeable weight loss—roughly 2 pounds weekly if you’re eating properly. The benefits extend beyond just dropping pounds, though. Your cardiovascular health improves, and your metabolic rate may get a boost too.

Here’s something many people don’t realize: your body already burns over 1000 calories daily just keeping you alive. Your basal metabolic rate (BMR) covers essentials like breathing, blood circulation, and cell repair. This accounts for 60-75% of what you burn each day without lifting a finger.

The challenge varies dramatically depending on your body size. If you’re on the larger side, hitting an additional 1000 calories through activity feels more manageable. But if you’re smaller-framed, you’re looking at nearly 2 hours on the elliptical or about 100 minutes of running at 6 mph.

When it becomes unhealthy

There are clear warning signs that burning 1000 extra calories daily has crossed into dangerous territory:

• Extreme calorie restriction: Pairing intense exercise with very low food intake sets you up for nutrient deficiencies, crushing fatigue, and metabolic damage. It’s important to eat enough to support your activity level and avoid missing out on essential nutrients.
• Exercise compensation: Your body fights back against large deficits by making you hungrier and less active throughout the day
• Inadequate recovery: Doing high-intensity exercise every single day without rest increases your injury risk significantly
• Psychological factors: Obsessing over calorie burn can signal an unhealthy relationship with exercise, especially if you’re using it to “make up” for eating

The Centers for Disease Control recommends 150 minutes of moderate exercise weekly as a starting point. While doing more can offer additional benefits, jumping from a sedentary lifestyle straight to intense daily workouts isn’t wise.

Better metrics to track progress

Instead of fixating solely on calorie counts, consider monitoring these more meaningful indicators of your fitness journey:

• VO2 max: This measures how efficiently your body uses oxygen during exercise, giving you a better picture of cardiovascular fitness than calories burned. Improving your aerobic capacity allows you to exercise at higher intensities, which increases calorie burn.
• Body composition: Rather than just watching the scale, tracking changes in muscle versus fat provides better insight into your health improvements
• Sleep quality: How well and deeply you sleep directly relates to your recovery and overall fitness progress
• Strength improvements: Getting progressively stronger shows real functional fitness gains
• Endurance metrics: How long you can maintain challenging activities reveals cardiovascular improvements

For results that last, the American dietary guidelines suggest creating a moderate deficit of 500-750 calories daily through a mix of diet and exercise. This approach gives you 1-1.5 pounds of weekly weight loss—less dramatic but much more sustainable than extreme methods.

Measuring Your Calorie Burn: Tools and Tips

Tracking your calorie burn is a smart way to stay motivated and make sure your exercise routine is working for your weight loss goals. Today’s technology makes it easier than ever to estimate how many calories you’re burning during different activities, whether you’re crushing a cardio workout, lifting weights, or simply walking around the neighborhood.

Wearable devices like fitness trackers and smartwatches can give you real-time feedback on calories burned, steps taken, and even your heart rate during workouts. Many of these devices sync with mobile apps, allowing you to log your exercise routine, track your progress, and set new goals. Online calculators are another handy tool—just enter your weight, age, and the type of exercise you’re doing, and you’ll get an estimate of your calorie burn for everything from strength training to sitting at your desk.

For the most accurate results, always input your current weight and update it as you lose weight, since the number of calories you burn changes as your body changes. If you want a truly personalized approach, consider working with a personal trainer or healthcare professional. They can help you fine-tune your workouts, ensure you’re burning enough calories for your goals, and keep your weight loss journey on track.

Remember, no tool is perfect—use these numbers as a guide, not an absolute. The real value comes from staying consistent with your workouts, mixing up your activities, and making adjustments as you go.

Top Exercises That Help You Reach the Goal

Finding the right exercises can make your 1000-calorie goal much more achievable. Some activities simply work better than others when you’re looking to maximize your calorie burn efficiently. Exercises that engage the entire body are especially effective, as they activate multiple muscle groups and boost overall calorie expenditure.

Running and walking

Running stands out as one of the most straightforward ways to burn serious calories. A 155-pound person running at 10-12 mph can torch approximately 330 calories in just 30 minutes. The faster you go, the more calories you’ll burn. Running engages your core muscles to help maintain stability and proper posture, which contributes to movement efficiency and overall calorie expenditure. Both running and walking primarily work your legs, making them effective for lower body strengthening and calorie burning. Those who prefer gentler options will find that power walking at 5 mph still burns around 306 calories per half-hour—almost matching a light jog. Among all exercises, running burns the most calories per hour, making it a top choice for those aiming to maximize their calorie expenditure.

Most runners need about 90 minutes at a steady pace to hit that 1000-calorie target. Your weight plays a big role here too. Someone weighing 200 pounds can reach this goal in roughly 60 minutes of running at 8 mph, while lighter individuals need more time.

Cycling and rowing

Cycling offers another powerful option, burning 250-380 calories per 30-minute session depending on how hard you push. High-intensity cycling sessions typically require about 70 minutes to reach 1000 calories.

Rowing machines deserve special mention—they work 85% of your muscles, including your arms, legs, and core. This full-body engagement helps you burn 600-800 calories per hour, meaning you’d need around 75 minutes of moderate to high-intensity rowing to hit your target. Maintaining a moderate pace during rowing can help maximize calorie burn and endurance without overexertion. Both cycling and rowing are easier on your joints while still delivering impressive calorie burns.

HIIT and circuit training

High-Intensity Interval Training might be your most time-efficient choice. A well-structured 60-minute HIIT session can burn up to 1000 calories. Circuit training takes a similar approach, mixing strength and cardio exercises with minimal rest. Think deadlifts, squats, squat variations, and push-ups performed back-to-back. After a HIIT workout, your body will continue to burn calories for up to 24 hours, making it an incredibly effective method for maximizing calorie expenditure.

Jump rope and vertical climber

Don’t underestimate simple equipment like jump ropes. A 30-minute session burns 500-600 calories, so you’d need about 80 minutes to reach your 1000-calorie goal. Jump rope is an excellent way to quickly burn calories in a short amount of time. Plus, you’ll improve your coordination along the way.

Vertical climbing machines represent some of the highest calorie-burning equipment available. These machines mimic mountain climbing movements and can burn 600-800 calories per hour, often outperforming treadmills, ellipticals, and stationary bikes.

Which Activities Burn the Most Calories Per Hour?

If you’re looking to maximize your calorie burn in the shortest amount of time, choosing the right activities is key. High-intensity exercises like running, jumping rope, and swimming are some of the best calorie-burning options out there. For example, a 150-pound person can burn up to 600 calories per hour running at a brisk pace, while jumping rope can torch around 700 calories in the same amount of time. Swimming laps at a vigorous pace is another powerhouse, burning between 500 and 700 calories per hour depending on your intensity.

Other activities that help you burn more calories include cycling, especially at higher speeds or resistance, and dynamic group classes like dance or boxing. The number of calories burned always depends on your weight, how hard you push yourself, and the duration of your workout. The more you weigh and the higher the intensity, the more calories you’ll burn.

To get the most out of your workouts, try combining cardio with strength training. Lifting weights or doing bodyweight exercises like squats and push-ups not only burns calories during the workout but also helps you build muscle, which means your body will burn more calories even at rest. Mixing up your routine with a variety of high-intensity and strength-based exercises is a proven way to accelerate weight loss and keep your workouts interesting.

Non-Workout Ways to Burn More Calories

Your body works around the clock, burning calories even when you’re not thinking about exercise. However, you burn far fewer calories when you sit compared to when you are active, so incorporating more movement into your day is important. These everyday movements and activities offer a goldmine of opportunities to boost your calorie burn without stepping foot in a gym. Walking, for instance, is the simplest way to burn calories at home and can be very convenient for people with busy schedules or limited space.

NEAT: Non-exercise activity thermogenesis

Think about all the little things you do throughout your day—cooking breakfast, tidying up, walking to the mailbox, or even tapping your foot while working. These activities fall under something called NEAT, which stands for non-exercise activity thermogenesis. Basically, it’s all the energy your body uses for everything except sleeping, eating, or formal workouts. Regular desk workouts can also enhance mood, productivity, and health, making them a great addition to your daily routine. Frequent mini-exercises can improve focus and energy levels at work, helping you stay both physically and mentally sharp.

Taking frequent breaks from sitting, such as standing up or moving around for a few minutes, can significantly increase your daily calorie burn by boosting NEAT. What’s fascinating is how much NEAT varies dramatically between people. Two individuals of similar size can differ by up to 2000 calories daily in their NEAT expenditure. If you’re mostly sedentary, NEAT might only account for 6-10% of your total daily energy burn. But for those who stay naturally active throughout the day, it can represent over 50% of their calorie expenditure.

Your body composition plays a role here too. Research shows that people with higher body weight tend to experience greater increases in metabolic rate from fidgeting and other non-exercise activities.

Daily habits that increase calorie burn

Small tweaks to your routine can add up to significant calorie burns over time. Here are some simple changes that make a real difference: Air squats can be performed in small spaces at the desk to promote activity, making them an easy and effective way to stay active during the workday. Reverse lunges can also be executed in an office environment, providing another simple yet impactful movement to incorporate into your routine. Desk exercises can include movements like inchworms and touchdown squats, which are both effective and easy to perform in limited spaces.

Standing vs. sitting:Standing for just 15 minutes hourly burns about 130 additional calories throughout your day. A 145-pound person burns roughly 102 calories per hour sitting at work, compared to 174 calories while standing—that’s a meaningful difference just from changing your posture.

Fidgeting matters: Those little movements you might not even notice can pack a punch. People who fidget while seated or standing burn five to six times more calories than those who stay perfectly still. Simple actions like tapping your foot, bouncing your leg, or drumming your fingers might seem insignificant, but they can burn up to 350 extra calories daily.

Everyday activities: Small choices throughout your day add up quickly. Taking stairs instead of elevators, parking farther from store entrances, or using restrooms on different floors all boost your NEAT. Even routine tasks like washing dishes can burn 174-252 calories per hour for an average male.

How to burn 1000 calories without exercise

Believe it or not, reaching that 1000-calorie goal without formal workouts is possible when you combine various activities throughout your day. Here’s how the numbers can add up for males:

• Cleaning/sweeping (1 hour): 156-228 calories
• Washing dishes (30 minutes): 87-126 calories
• Shoveling snow (30 minutes): 183-264 calories
• Moderate walking (60 minutes): 348-498 calories
• Cleaning gutters (30 minutes): 174-249 calories Total: 948-1,365 calories

Yard work deserves special mention as a calorie-burning powerhouse. Shoveling snow can burn 400-600 calories per hour, while raking leaves uses up 350-450 calories. Gardening activities like weeding, planting, and digging typically burn 200-400 calories per hour.

Even activities you might consider relaxing contribute to your daily burn. Playing drums burns approximately 150 calories in 30 minutes, while playing piano uses about 75 calories. Every movement counts toward your daily total.

Boosting Results with Progressive Overload

If you want to keep burning more calories and see real progress in your weight loss efforts, progressive overload is your secret weapon. This training principle means gradually increasing the challenge of your workouts—by adding more weight, doing extra reps, or increasing the number of sets. As your muscles adapt and grow stronger, your body burns more calories both during exercise and while you’re at rest.

For example, if you’re doing squats, try adding a few pounds to your weights each week or increasing your reps. Compound exercises like deadlifts, bench presses, and rows are especially effective because they work multiple muscle groups at once, leading to a bigger calorie burn and more muscle mass gained. The more muscle you build, the higher your resting metabolism, which means your body burns more calories around the clock.

Don’t forget to focus on good form and listen to your body as you increase intensity. Progressive overload isn’t about pushing to the point of injury—it’s about steady, consistent progress. By making small adjustments to your strength training routine each week, you’ll keep your muscles guessing, avoid plateaus, and take your weight loss results to the next level.

Avoiding Plateaus in Calorie Burn

Hitting a plateau can be one of the most frustrating parts of trying to lose weight, but it’s a common part of the journey. The good news? There are proven ways to break through and keep burning more calories. One of the best strategies is to regularly change up your workout routine. Try new exercises, increase the intensity, or add different types of movement to challenge your muscles in fresh ways.

High-intensity interval training (HIIT) is a powerful tool for busting through plateaus. By alternating bursts of intense effort with short recovery periods, HIIT workouts help you burn more calories in less time and keep your metabolism revved up long after you finish. Strength training is another key player—exercises like squats, lunges, and deadlifts work multiple muscle groups and help you build muscle, which in turn helps your body burn more calories at rest.

Don’t forget to focus on progressive overload by gradually increasing the weight or reps in your workouts. This keeps your muscles adapting and prevents your body from getting too comfortable. By staying consistent, mixing up your routine, and pushing yourself just a little harder each week, you’ll avoid plateaus and keep your weight loss and health goals on track.

Common Mistakes When Trying to Burn 1000 Calories a Day

Trying to burn 1000 calories a day is ambitious, but it’s easy to fall into some common traps that can slow your progress or even set you back. One big mistake is neglecting strength training in favor of endless cardio. While cardio workouts like running or cycling do burn a lot of calories, building muscle through strength training is essential for boosting your metabolism and helping your body burn more calories even when you’re at rest.

Another common pitfall is not eating enough protein. Protein is crucial for repairing and building muscle mass, which supports your weight loss efforts and helps you burn more calories over time. Skimping on rest and recovery is another mistake—your body needs time to repair and grow stronger after tough workouts, and lack of sleep can negatively impact your metabolism and energy levels.

It’s also important not to overdo it. Pushing yourself too hard without adequate rest can lead to burnout or injury, derailing your progress. Listen to your body, balance your workouts with proper nutrition and rest, and remember that sustainable weight loss comes from consistency, not extremes. By avoiding these common mistakes, you’ll set yourself up for long-term success and a healthier, stronger body.

Creating a Sustainable Plan for Long-Term Results

Building habits that last matters far more than chasing extreme calorie targets. We’ve seen too many people burn out trying to maintain unrealistic routines. The key to long-term success lies in creating a balanced approach that works with your lifestyle, not against it.

Balancing diet and exercise

When you’re working toward burning 1000 calories daily, your body needs proper fuel to keep up with the demand. Think of it as supporting a friend through a challenging time—you want to give them everything they need to succeed. Your body deserves the same care through:

• Lean proteins for muscle repair and rebuilding
• Complex carbohydrates for sustained energy release
• Healthy fats for hormone function and joint health

Water becomes your best ally here. Your body relies on proper hydration for temperature control, moving nutrients where they need to go, and clearing out waste products. When you’re dehydrated, both your performance and recovery take a hit, making adequate fluid intake before, during, and after exercise absolutely essential.

Setting realistic goals

Here’s something most fitness content won’t tell you: aiming for a 500-700 calorie deficit through combined diet and moderate exercise often works better than extreme approaches. Health experts consistently recommend 1-2 pounds of weight loss weekly—it might seem slower, but you’re much more likely to keep the weight off.

Smart goal-setting makes all the difference:

1. Get specific with your targets (“walking 30 minutes daily, five times weekly” beats “exercise more”)
2. Focus on changing behaviors rather than obsessing over the scale
3. Build up gradually to avoid overwhelming yourself

Tracking progress beyond calories

Calorie counting only tells part of your story. We encourage you to look at these more meaningful markers of progress:

Body composition changes show up through:

• Skinfold calipers
• Bioelectrical impedance analysis (BIA)
• Dual-energy X-ray absorptiometry (DXA)

Your heart health improvements reveal themselves through:

• Lower resting heart rate over time
• Better performance on aerobic tests like the Cooper 12-minute run
• Improved VO2 max assessments

Consider keeping a workout journal where you note how you feel, what you did, and what you ate. These patterns help you understand what works best for your body. Remember, staying consistent beats going all-out every single time.

Final Thoughts on Burning 1000 Calories Daily

We’ve walked through the reality of burning 1000 calories daily together, and hopefully, you now have a clearer picture of what this goal truly involves. This ambitious target can be achievable for some people, but it’s definitely not the magic solution that fitness influencers often make it seem.

What matters most is finding an approach that works for your life, your body, and your schedule. We’ve seen that spreading activities throughout your day often proves more realistic than trying to crush everything in one intense session. Your unique factors—from your current weight to your fitness level—will shape what’s actually possible for you.

Here’s something important to remember: those calorie counters on machines and fitness trackers can be off by quite a bit, sometimes by 20-30%. That’s why we encourage you to focus more on building consistent habits rather than getting caught up in exact numbers that might not even be accurate.

You don’t need to go to extremes to see real results. Many people find better success with a more moderate approach—around 500-750 calories daily through a mix of smart food choices and increased movement. This path tends to be much more sustainable and won’t leave you feeling burned out or overwhelmed.

Your fitness journey should feel manageable, not like a constant uphill battle. Pick activities you actually enjoy, mix formal workouts with everyday movement, and remember that showing up consistently beats pushing yourself to exhaustion any day. The best fitness plan isn’t the most intense one—it’s the one you can stick with for the long haul while still enjoying your life.

Q1. How can I effectively burn 1000 calories a day?
Burning 1000 calories daily is challenging but achievable through a combination of activities. High-intensity exercises like running, swimming, or cycling for 60-90 minutes can burn 600-1000 calories. Alternatively, you can spread activities throughout the day, combining workouts with increased daily movement like taking stairs, parking farther away, or doing household chores.

Q2. Is it safe to aim for a 1000-calorie deficit every day?
While a 1000-calorie deficit can lead to rapid weight loss, it’s not suitable or safe for everyone. It’s generally more sustainable and healthier to aim for a moderate deficit of 500-750 calories per day through a combination of diet and exercise. This approach typically results in a safe weight loss of 1-2 pounds per week.

Q3. What are the most efficient exercises for burning calories?
High-intensity interval training (HIIT) and circuit training are among the most efficient calorie-burning exercises. Other effective options include running, swimming, cycling, and rowing. A 60-minute HIIT session can potentially burn up to 1000 calories, while activities like jump rope can burn 500-600 calories in just 30 minutes.

Q4. How can I increase calorie burn without formal exercise?
Non-exercise activity thermogenesis (NEAT) can significantly contribute to daily calorie burn. Simple habits like standing instead of sitting, fidgeting, taking stairs, and doing household chores can add up. For instance, standing for 15 minutes each hour can burn an additional 130 calories, while activities like gardening or snow shoveling can burn 200-600 calories per hour.

Q5. What’s the best way to track progress when trying to burn more calories?
While calorie counting can be helpful, it’s often more effective to track multiple metrics for a comprehensive view of your progress. Consider monitoring body composition changes, cardiovascular improvements like decreased resting heart rate, strength gains, and overall energy levels. Keeping a workout journal to track mood, exercise details, and nutrition can also help identify patterns and maintain consistency.