Calorie Deficit and Working Out: How to Combine Them
Calorie deficit and working out: at 80 kg, 150 minutes of brisk walking adds about 760 kcal a week. See how to split the gap with food.
Daniel Reyes · · 6 min readTopic
Calories burned: walking, steps and daily energy
Walking 10,000 steps burns roughly 300 to 500 calories for most adults, depending on body weight and pace. Exercise is a smaller part of your daily burn than most people expect. Most of your calories go to simply keeping you alive.
You'll find realistic ranges for walks, runs and gym sessions, plus an honest answer to the eat-it-back question. It helps to see what you ate next to what you burned, rather than judging the day by one number.
Log my first mealLatest guideCalories burned
Do You Burn More Calories on Your Period?
Do you burn more calories on your period? Slightly, in the luteal phase: about 30 to 120 kcal a day. See the study numbers and what to do with them.
Daniel Reyes · · 4 min read
Key number30–120 kcalmore resting burn a day in the luteal phase
More calories burned guides
Daniel Reyes · · 6 min readHow Many Calories Do You Burn Sleeping?
How many calories do you burn sleeping? About 560 kcal in 8 hours at 70 kg, or 1 kcal per kg an hour. See a table for three body weights.
Daniel Reyes · · 4 min readHow Many Calories Should I Burn a Day?
How many calories should I burn a day? No target exists: guidelines say 150 minutes a week, about 95 kcal a day for a 70 kg walker. See the table.
Daniel Reyes · · 5 min readHow Many Calories Does 10,000 Steps Burn?
How many calories does 10,000 steps burn? About 390 kcal for a 70 kg adult at 3 mph, 288 of them beyond rest. See the table by weight and pace.
Daniel Reyes · · 5 min readHow Many Calories Do You Burn Walking a Mile?
How many calories do you burn walking a mile? About 89 kcal at 70 kg and 3 mph, 65 above resting. See a chart by pace and body weight.
Daniel Reyes · · 4 min readWalking Apps for Weight Loss: What Step Counts Can and Cannot Tell You
What a walking app for weight loss can do: count steps well, calories badly. See 10,000 steps at three weights and a seven-point checklist.
Daniel Reyes · · 9 min readCalories Burned Walking: Per Mile, per Hour and per Step
Calories burned walking: a 70 kg adult uses about 89 kcal per mile at 3 mph and 266 kcal an hour. Tables by pace and weight, plus kcal per step.
Daniel Reyes · · 6 min readHow Many Calories Does Weight Lifting Burn?
How many calories does weight lifting burn? About 123 kcal in 30 minutes at 70 kg, up to 210 kcal if hard. See a table for three body weights.
Daniel Reyes · · 5 min readHow Many Calories Does Sex Burn?
How many calories does sex burn? About 85 kcal in a 25-minute session, 101 for men and 69 for women, in a study of 21 couples. See the data.
Daniel Reyes · · 4 min readHow Many Calories Do I Burn a Day?
How many calories do I burn a day? About 2,437 kcal on average. See the 2023 table for women and men by activity level, plus an equation to try.
Daniel Reyes · · 10 min readHow Accurate Is Apple Watch Calorie Burn?
How accurate is Apple Watch calories? Lab tests find 14.7–24.9% variation on the Apple Watch 6 and error above 20% on every wrist device tested.
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