How To Burn 3000 Calories A Day?

Burning calories every day can help you shed pounds and stay fit. But this raises many questions. How many calories should I burn a day to lose weight? How many calories to burn a pound? How many calories does the average person burn a day? How do you burn 3,000 calories a day to burn 15,000 calories in 5 days? If these are your questions, we have all the answers. Read on.

You need to burn 3,500 calories to shed a pound of fat. If you lead a sedentary lifestyle, burning 3,000 calories per day would be a great start to your fitness journey.

Additionally, you need to burn more calories than you eat to lose weight. The best you can do is figure out how many calories you need each day and eat less than that. It is a simple concept, but it takes some planning and effort.

There are many ways you can expend 3,000 calories per day. The right diet and exercise plan can take you towards the best shape of your life. Continue reading to know more.

Weight Loss Goals

Understanding the path of your weight loss goal is the first step towards losing those extra pounds. There may be many around us who would be overweight, and each person has their set parameters to burn the calories.

According to the survey conducted by NHANES in 2017-18 on the US population, about 1 in 11 adults are said to have severe obesity (1). Nearly 1 in 3 adults are overweight. And more than 2 in 5 adults have obesity. It also reported that the % of overweight, obese, and severely obese children in the US are 16.1%, 19.3 %, and 6.1%, respectively.

A heavier person, for example, would burn more calories per day than a thin person. Similarly, an athlete would burn more in a day than an average person spends in a routine physical activity. Hence, a realistic weight loss goal is must to motivate one to shed the extra pounds.

How To Burn 3000 Calories A Day:

To burn 3000 calories a day, you need to alter and eat much lesser than your current diet patterns. This would require dedicated meal planning and portion control in your diet. This means that you must adjust the corresponding amount of calories in the diet before you can achieve the goal. A healthy adult requires 2000 calories for basic functions of the body. Anything you eat above this is used for walking, talking, working, and other regular activities.

Interestingly, 3500 calories equals about 1 pound of fat. So, in order to lose one pound of fat, you must burn 3500 calories more than you consume. Alternatively, if a person consumes 3500 calories and has no physical activity, it will contribute excess fat equal to one pound (2). To begin with weight loss, the focus should be on reduced calorie intake and the intensity and duration of the workout plan – it should burn about 1000 calories. This will create a calorie deficit that will immediately start burning the fat. It should take a week to burn a pound of fat in this manner. Also, beginners tend to burn fat faster compared to the regulars.

A Pound A Day

A week is considered a good timeline for a healthy journey toward stable weight loss. Nonetheless, if losing an entire pound in a single day is important, for some reason, high-intensity interval training is ideal. But if you would rather engage in more interesting physical activities, here are some intense activities that help burn calories.

1. Running: A very effective activity, running burns 850 calories an hour. However, you would need to run for 4 hours to burn 3000 calories.
2. Cross Country Skiing: An intense one-hour session burns 1100 calories.
3. Swimming: Swimming intensely for an hour helps you burn 700 calories.
4. Squash: The sport burns 850 calories in an hour.
5. Biking: Intense biking for an hour also burns 850 calories.
6. Boxing: Boxing burns 800 calories in an hour.

Other similar intense activities that help burn calories include cycling, rock climbing, dancing, Pilates, weight lifting and yoga. Any of these would need a dedicated 4 to 8 hours to effectively burn away 3000 calories.

Creating a structured plan makes it easier to stay consistent and achieve your goal. Here is a sample plan you can follow to burn 3,000 calories daily:

• Start your morning with an hour of high-intensity interval training (HIIT) to burn around 600–800 calories.
• Incorporate a 90-minute swim or biking session (700–1,000 calories) around midday
• Finish the day with an hour of strength training combined with a cardio activity like jogging or squash (800–1,200 calories).

Zero Calorie Foods

Eating healthy is a crucial part of a weight loss goal, be it something as quick as ‘a pound a day’ goal. You should ensure your body obtains the necessary nutrition despite the drop in calories. Eat vegetables and whole grains that are high in fiber but low in calories. Have zero-calorie foods like apples. These foods barely have 50 calories that the body burns to digest them, hence the name. They also provide nutrition and energy as calorie reduction eventually results in a crash. You can also have refreshing beverages like green tea to boost metabolism.

Quick Tip

Arugula, beets, carrots, lettuce, kale, papaya, and radishes are some of the nutritious foods with relatively fewer calories that you can add to your diet.

Eat Breakfast

The first meal of the day should always be breakfast. This is the time where you can eat healthy foods that are high in protein and low in carbohydrates. You should consume at least 200 grams of protein and 30-40 grams of carbs per meal. If you skip breakfast, you may find yourself hungry later in the day.

Quick Tip

Incorporate high-protein and low-carb foods like eggs, cottage cheese, tofu, nuts, seeds, and edamame, along with ground chicken, turkey, and beef in your breakfast.

Drink Water

Drink plenty of water throughout the day. Have at least 8 glasses of water each day. When you drink enough water, your body will have no need to go searching for food (3). Your body will begin to function properly and efficiently.

Maintain A Calorie Log

Everyone has different energy needs. So, even if you know how to burn 3000 calories a day, you need to make a diet plan along with a burn target. All this should be recorded in a diary so that the plan is adhered to. The log will also help you with maintaining consistency towards your goals. Include lean meat with high protein intake in your diet. To complement this, choose an activity that burns the desired amount of calories. Also, use the log to keep track of your daily hydration, sleep, and stress management through mindfulness activities. All these factors work together to ensure an overall healthy lifestyle.

Do Cardio Exercises

Cardio exercises help burn calories and keep your heart healthy. They also increase your energy levels and make you feel better about yourself. You can either hit the gym or engage in outdoor activities like jogging, cycling, power walking, and sports like soccer, basketball, or tennis, as they are considered the most effective exercises to burn calories. Pair your cardio with strength training for maximum results. Exercise is not only good for your physical health, but it also helps improve your mental outlook.

A blogger emphasizes the correlation between weight and calorie burning, expressing enthusiasm for potential weight loss through a daily 10-kilometer walk. The author shares a personal commitment to resisting junk food and maintaining focus on their health journey, prompting readers to reflect on their own motivational factors for a healthy lifestyle. The blogger specifically mentions, “We’ve decided to aim for 10km per day instead because it’s really quite achievable for us, but by walking this much I am burning over 4000 calories in a single day. I can eat well all day and still keep my calorie intake below 2000, so hopefully the weight should fall off as long as I keep the food I’m putting in healthy (i).”

Beginners should start slow, then gradually increase their workout intensity and duration to avoid injuries. Intermediate and advanced individuals can explore varied routines to avoid plateaus and maintain motivation.

You should also:

• Monitor signs of overtraining, such as fatigue, sleep disturbances, or persistent soreness.
• Focus on form! Bad posture while doing these exercises may lead to injuries. 
• Prioritize rest days to allow muscle recovery and prevent burnout.
• Listen to your body—if something feels off, scale back and consult a professional.

Achieving the goal does not necessarily require burning off 3,000 calories daily. Cycling high and low-intensity days, along with incorporating rest, can result in better long-term results.

While the aforementioned strategies may help burn 3,000 calories a day, how can you tell you actually burnt those many calories? The following section has the answer.

How To Calculate Calories Burned?

1. Determine the MET (Metabolic Equivalent of Task) value for the activity you’re interested in. Every physical activity has a different MET value that is used to calculate its intensity and energy expenditure (4).
2. Weigh yourself. Count your weight in kilograms.
3. Measure the duration of the activity in minutes.
4. Calculate energy expenditure per minute with the following formula:
   
   MET value x Value of one MET x Weight (Kg)/200

For example, if you weigh 65 kilograms and do a 30-minute trampoline (with a MET value of 7.5), the calculation would be:
Energy expenditure = 7.5 x 3.5 x 65 kg/200 = approximately 9.18 calories per minute. Hence, you will burn 9.18 x 30 = 275.4 calories in 30 minutes.

Apart from counting your calories, it’s important to take a close look at what you eat and how much you move around. Are you eating too many unhealthy foods? Are you spending too much time sitting down? Once you know the areas you need to work on, you can change your lifestyle to reach your weight loss goals.

Burning 3,000 calories daily is a significant challenge that requires a tailored approach based on individual factors such as age, weight, metabolism, and overall health. For some, achieving this goal may be feasible with careful planning, while for others, it could pose health risks, worsening existing medical conditions. 

Consult a healthcare provider or fitness expert before starting such an intense regimen to ensure your plan aligns with your physical capabilities and goals. Special attention should be given to individuals with underlying medical conditions, as excessive calorie deficits or intense physical activity may lead to adverse effects.

Infographic: 4 Effective Ways To Burn 3000 Calories A Day

Having a goal of burning 3000 calories a day is not easy. It takes a lot of discipline and commitment to stick to your goal. Not only do you have to eat lesser and more nutritious food, but you have to stick to a strict daily workout routine.

There are a few simple pointers that you should keep in mind to make this process easier. Check out the infographic below to know some tips on how to burn 3000 calories a day.

Illustration: StyleCraze Design Team

Quick Tip

Hit the treadmill, elliptical machine, stair climber, or rowing machine in your gym for a successful cardio workout.

Frequently Asked Questions

How many steps burn 3000 calories?

A person burns approximately 100 calories every 2,000 steps. You will need to go on 6 walks of about 10,000 steps each to burn 3000 calories.

How many calories does a typical person burn in one day?

On average, an adult female burns 1,600 to 2,400 calories per day, and an adult male burns 2,000 to 3,000 calories per day.

What is the best time of day to exercise to burn 3000 calories?

Early morning is a great time to exercise to burn 3000 calories as both your body and mind are fresh and energized.

Illustration: The Ultimate Weight Loss Plan - Burn 3000 calories a day

Image: Dall·E/StyleCraze Design Team

Curious about burning 3000 calories a day? Dive into the question of whether it’s a significant feat or not, unraveling the facts and providing valuable insights in this intriguing video. Check it out now!

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Reviewer Author Editor Fact Checker

Reda ElmardiRDN

     

Reda Elmardi is a registered dietician, certified nutritionist, and certified strength and conditioning specialist trainer. He has more than 10 years of experience and has been an NSCA Certified Strength and Conditioning Specialist Trainer since 2015.

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Priyanka SadhukhanNutritionist, CDE

 

Priyanka is a nutritionist and a Certified Diabetes Educator. She has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate about science and how it can be applied to one’s daily lifestyle.

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Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

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