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How Many Calories Do I Need To Burn Fat And Lose Weight

How Many Calories Do I Need To Burn Fat And Lose Weight

By Moshy
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5 min read

Have you been searching for answers to the question, ‘How many calories do I need to burn fat and lose weight?’ This is one of the most commonly asked questions about weight loss. Unfortunately, there isn’t a magic number out there for everyone that will tell you exactly how many calories you need to burn each day to lose weight.

This is due to the fact that there are so many factors involved in losing weight that generalisations can actually be misleading. However, there are some guidelines that can help us.

At Moshy, the platform for women's health online we connect you to AHPRA-registered doctors in Australia. We hold our consultations through SMS, chat, or video call, and you can talk to your doctor about all your weight loss concerns, from ‘How many calories do I need to burn fat and lose weight?’ ‘How many calories should you eat?’ to ‘ can green tea can help you lose weight’.

What are the common steps to lose weight?

Losing weight can be achieved in a number of ways. From a change in diet to the introduction of a new workout routine, slimming down can be achieved through a variety of methods.

Food and diet

If you’re trying to lose weight, it’s important that you watch your daily calorie intake. That’s because you need to be in a calorie deficit in order to burn through your fat storage. Aside from asking, ‘How many calories do I need to burn fat and lose weight?’ you should also prioritise eating healthy, nutritious foods and trying to eat less processed food. 


Exercise is also a key component in losing weight. It can help you burn calories, which will help you achieve your weight-loss goals. You should aim for 30 minutes of moderate-intensity exercise most days of the week.[1]

Evidence-based treatments

At Moshy, we believe in helping our patients lose weight in a healthy, sustainable manner. Our doctors can evaluate your situation and, if needed, provide medical, over-the-counter, or coaching solutions that are tailored just for you.

How many calories do we naturally burn in a day?

Before we get into ‘How many calories do I need to burn fat and lose weight?’ you first need to know the number of calories you naturally burn in a day. Also known as your basal metabolic rate (BMR), the number of calories burned daily can vary based on gender, age, size, and activity level. Generally, a person’s BMR is the amount of energy required to keep their body functioning at rest. 

The BMR of the average male (7,100 kJ or about 1,697 calories) per day is greater than the BMR of the average woman (5,900 kJ or about 1,410 calories) per day.[2] However, this number can be affected by factors such as age, weight, height, body size, and physical activity level.[3]

Age is an important factor that affects how many calories you naturally burn in a day. As we get older, our bodies tend to become less active, which can lead to a decrease in our BMR. For example, a twenty-five-year-old will naturally burn more calories than a forty-five-year-old.

Body size also plays a role in how many calories we naturally burn in a day. Generally, people with more muscle mass tend to have higher BMRs as they require more energy to maintain the tissue in their bodies. Similarly, taller people typically have higher BMRs since they need more energy to support their larger frames.

Lastly, your physical activity level is another important factor that can affect your BMR. People who are more physically active tend to naturally burn more calories in a day due to the extra energy required for exercise.

Which exercises burn the most calories?

The exercises that burn the most calories vary depending on a number of factors, such as intensity, and duration. Generally speaking, high-intensity interval training (HIIT) is one of the most effective ways to boost your metabolism and burn calories.[4] This type of exercise involves alternating short bursts of intense activity with periods of rest or low-intensity activity.

Other exercises that can help burn a significant amount of calories include running, cycling, swimming, and rowing. Strength training exercises like weightlifting and bodyweight exercises (such as push-ups, pull-ups, and planks) are also great for burning calories since they build muscle and increase your metabolism. Ultimately, every kind of workout has its benefits. You may want to mix up different types of exercises to keep challenging your body.

What can I do to boost my metabolism naturally?

With regards to ‘How many calories do I need to burn fat and lose weight?’ boosting your metabolism can help you lose weight and feel more energised. Here are some tips to get you started.

  • Eat enough protein. Eating enough protein can help your body burn more calories throughout the day. Protein has a high thermic effect and raises your BMR after you've eaten. Try adding chicken and other lean meats to your diet, as well as beans, nuts, and seeds.
  • Get enough sleep. Not getting enough sleep can lead your body to slow down its metabolism in an attempt to conserve energy. Aim for 7 to 9 hours of sleep each night.[5]
  • Exercise regularly. Exercises like resistance training help build and maintain muscle mass, which is one of the best ways to boost your metabolism. Cardio and aerobics can also help you burn more calories.
  • Drink plenty of water. Staying hydrated helps your body function properly. A study showed that drinking cold and room-temperature water led to an increase in the body’s energy expenditure.[6] 

It’s important to remember that weight loss works differently for everyone. Factors other than diet and exercise may affect the answer to ‘How many calories do I need to burn fat and lose weight?’ for your case, including genetics, age, gender, and lifestyle choices. If you’re still struggling to lose weight after following all of these tips, it’s best to seek the help of a doctor.

When coming up with the optimal weight loss program for you, Moshy’s doctors take into account the sustainability of the weight loss plans and any other aspects that may be contributing to your weight. Regular check-ins with your doctor will allow you to track your progress and make any necessary adjustments to the plan as your needs for weight loss evolve.

The doctors at Moshy consider both the long-term viability of various weight loss strategies and any additional factors that may be influencing your weight when formulating an individualised weight loss strategy. 

Meeting with your doctor on a regular basis will help you keep tabs on your progress and make any required modifications to your weight loss plan.

Moshy: your online women’s health platform

Moshy is an online platform for women’s health that covers topics such as skin care, weight loss, sexual and mental health. 

We saw how taboos and social stigmas made it hard for people to get the healthcare they deserve, which is why our platform provides a safe and convenient place online for you to get all the information you need online.

When you’re ready to stop asking ‘How many calories do I need to burn fat and lose weight?’ and start taking action, come talk to us at Moshy!

6 References


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