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How To Burn 2000 Calories A Day?

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A piece of mouthwatering chocolate cheesecake with a cup of mochaccino served with a scoop of your favorite ice cream; you’re looking at the window and just enjoy this tiny island of paradise after a long and grueling day in the office. Well, yeah, an excellent way to relax….however, let’s count: a piece of cake – around 400-500 calories; 1 large mocha cup with ice cream 400-500 calories; 1000 calories in one sitting, and we don’t mention other meals. If you repeat this paradise-like ritual daily, your new jeans will beg for weight loss plan to burn calories and make you fitter. If you started wondering how many calories you can burn daily or if burning 2000 calories a day exercise is effective, then you’re at the right place. Our fitness experts will cover all the questions you may possibly have. Let’s get down to business!

What Is The Average Calories Per Day That A Person Can Burn?

Your body performs daily using energy obtained from the calories you burn. The number of calories depends on different factors like [1]:

  • Your resting metabolism – the energy you spend doing nothing; it covers your basic functions.
  • Sex – men burn more calories than women, in general, due to a more extensive muscle tissue coverage.
  • Size – the bigger your size is, the more you spend, and vice versa.
  • Age – the younger you are, the faster you burn fat
  • Physical activity level – the more you move, the more energy you use, so there are more burnt calories.

Very approximate numbers of calorie expenditure are:

Women – burn 2000 calories per day,

Men – burn 2,500 calories per day and more – only their resting metabolism can burn 2,000 calories a day.

These numbers are questionable and highly variable as they depend entirely on the abovementioned factors.

For example: although men tend to burn fat easier, they will lose less than active women if they have a sedentary lifestyle with high consumption of carbs and fat. The elderly who exercise daily will be fitter than teenagers who are sitting in front of the screen and so on.

How To Calculate Your BMR

BMR stands for basal metabolic rate. It also has a synonymical acronym – RMR – resting metabolic rate [1]. Despite different names, the idea is the same – it shows the number of calories your body and organs require to perform their basic functions.

BMR (RMR) covers about 60 to 75 percent of your total daily energy consumption. You can use an online calculator or a formula to measure your rate.

  • Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
  • Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

BMR is a changeable measure; it typically decreases while aging because the muscle mass is getting smaller.

How To Calculate Your Daily Activity Level?

To calculate your activity level, check the categories below and add the points.

Type of job
very sedentary
moderately active
very active

Exercise level
0-1 hours per week
1-2 hours per week
2-3 hours per week
3-4 hours per week
5+ hours per week

Activity level
Sedentary lifestyle
Little to no exercise, and you work a desk job
Slightly active
Light exercise 1–3 days/week
Moderately active
Moderate exercise 3–5 days/week
Active life
Heavy exercise 6–7 days/week
Very active life
Strenuous training 2 times/day


How To Calculate Average Calories Burned Per Day By An Individual?

Burning 2000 calories a day weight loss is not possible without understanding your daily expenditure. To calculate the number of calories you burn daily, the best you can do is to use the formula below.

  • BMR x 1.2 for sedentary level
  • BMR x 1.375 for lightly active level
  • BMR x 1.55 for a moderately active level
  • BMR x 1.725 for a very active level
  • BMR x 1.9 for an extremely active level

Now, being aware of the calories you burn, you may turn the results into action – plan a workout or physical activities to change the numbers to the level you want.

How To Go On A Calorie Deficit To Lose Weight?

A calorie deficit is a fundamental and most important tool for those who want a lean and fit body. The rule of thumb states that healthy weight loss is possible with 500 calories per day, giving 1 pound per week.

If you’re craving for more, be attentive, it may lead to health issues. You must always check with the doctor to avoid such moments.

How Many Squats A Day To Burn 2000 Calories In A Day?

Squats are a functional exercise; we often do it daily without even noticing. Squats help tone up your body, and their most significant advantage is availability – any time or place. Squat is efficient if you wonder how to burn 2000 calories a day.

The basic squat is the most common type of squat. When performed correctly – it brings you benefits; when just sitting down and standing up – say ‘hello’ to knee injuries.

The procedure:

  1. Stand with your feet shoulder-width apart and your toes pointing forward. Keep knees in line with heels, not out in front of toes.
  2. Lower your butt down towards the ground. Be sure to keep your knees behind your toes.
  3. Lower yourself down by bending your knees and hips until your thigh is parallel to the floor. Don’t drop buttocks lower than knees, and keep knees in line with heels.
  4. Return to the starting position by pushing through your heels (not off the balls of the feet) and extending your hips and knees. Exercising this way, you will feel the muscles in the back of your legs and buttocks.

!!! When you do squats, initiate the movement from the hip, not the knee, to avoid knee injuries.

Normal intensity squat will help you burn around 8 calories a minute. The average number of squats per minute is 20-25. Doing simple maths, we get the numbers –

1 squat is around 0.34 – 0.4 calories, 100 squats – 34-40 calories.

You probably expected more because exercising is relatively enduring, but unfortunately, a piece of cake in 5 minutes requires intensive training for an hour or so.

How To Calculate?

There’s also a special formula to calculate your calorie expenditure for different types of sport using the MET value (Metabolic Equivalent of Task) of Squats. The MET value of Squats is 5.5.

METS x 3.5 x BW (KG) / 200 = KCAL/MIN

We have a person who is 170 lbs (70 kg) who squats for 15 minutes.

5.5 x 3.5 x 70 /200 = 6.7 kcal per minute

It makes 101 calories per 15 minutes of squatting. It’s not difficult to count how many you need to burn 2000 – squatting challenge.

How To Burn 2000 Calories A Day At Home?

Burning 2,000 calories a day at home is not necessarily about working out. By doing your household chores regularly, you can reach impressive results with calorie expenditure.

  1. 170 to 300 calories per hour of cleaning is not a dream but a reality. The number of calories you burn will depend on your weight and the intensity of the cleaning activity.
  2. Using the vacuum cleaner around the house requires 100 – 150 calories per 30 minutes. If you add some dancing movements, your mood will lighten up, as long as the extra fat.
  3. Washing the car at home for 30 minutes burns 135-180 calories.
  4. 30 minutes of a family “playout,” and you can say goodbye to 120- 180 calories.
  5. Standing up – just standing up and walking is a good idea; smart house technologies are time-saving but calorie-storaging.

Keep asking how to lose 2000 calories a day? Just clean your personal planet.

How To Burn 2000 Calories A Day Walking?

Walking is an effective cardio exercise. Brisk walking helps reduce stress, work out muscles, burn extra calories, or pump up your muscles. Walking in any weather and at any time is a beneficial and pleasant exercise. Just make the first step and go outside.

But how many steps to burn 2000 calories a day are required? To burn 2,000 calories, you need to walk at least 9.5 hours with a speed of 2.5 mph as an everyday option. Walking at 5 mph takes the shortest time to burn 2,000 calories at only 3.6 hours.

9 Effective Exercises To Burn Calories


High intensity interval training (HIIT) focuses on workout shifts – short periods of intense anaerobic workout with brief recovery periods. HIIT is a great way to burn 2000 calories a day. It raises your heart rate, tones your muscles, and trains your body. HIIT workouts improve strength and bone mass, stimulate significant reductions of body fat, and are highly effective for burning visceral fat.

It involves exercises performed in repeated quick bursts at maximum effort – up to 60 seconds with periods of rest or low activity – up to 30 seconds. You’ll have between 250-400 calories burned in 30 minutes.

2. Swimming

Swimming is a highly beneficial exercise for our body and spine in particular. It’s a low-impact workout, meaning you have less pressure and impact on your joints and, thus, fewer risks of injuries. Swimming works to tone the stomach, legs, arms, shoulders, and buttocks. Apart from being physically beneficial, it also helps our mental health.

One of the most noticeable changes you’ll get is your posture. You will even look taller because hunching will be left behind. Just don your swimsuit and swim for an hour.

To calculate how many calories are burned, use the same formula:

METS X 3.5 X BW (KG) / 200 = KCAL/MIN.

Met for swimming – 5.8

Swimming can definitely be among the how to burn 2000 calories a day exercises, but remember, too many factors influence it.

 3. Aerobic exercises

Aerobic or cardiovascular exercise is an activity that engages large muscle groups. It makes your lungs work harder, increasing their efficiency and helping to deliver more oxygen to your blood cells.

You will notice a significant increase in energy levels by performing cardio exercises regularly. Due to the release of endorphins, you will also have a reduced stress level.

Any type of cardiovascular physical activity will provide you with health benefits and help to burn a certain amount of calories, depending on the time you work out and other options.

How to burn 2000 calories? There’s no need to join the gym to get an aerobic workout; they can be performed outside or at home. The most affordable and best exercises are dancing, house-cleaning, running, walking, rope-jumping, and steps.

4. Rope Jumping

Our childhood activity is actually a fantastic workout to strengthen the body and burn fat; besides, it can help you burn 2000 calories a day when performed for a long time with particular intensity. A jumping rope is used by boxers, football players, and world-class athletes. Jumping tightens the core, builds our stamina, tones the legs, especially calves, and improves breathing with lung capacity [2]. Rope jumping together with a balanced diet won’t keep you waiting to see the results – shedding extra weight will become faster.

Using the same formula mentioned above, we can count the approximate number of calories you burn when exercising with a jump rope.

METS X 3.5 X BW (KG) / 200 = KCAL/MIN.

Met for rope jumping – 8.8

Most people consume 140-190 calories for every 1,000 skips of a jump rope jumping at a moderate pace.

5. Treadmill

Exercising is fundamental for our health. Daily moderate activities of at least 30 minutes, will keep you fit and healthy. However, some people claim they are too busy, don’t have time to go to the training or the weather is not good enough. The range of excuses is vast but can be beaten by a simple treadmill – a great discovery of our humanity. Walking or running on the treadmill is a great way to obtain good shape and, what’s even more critical, to maintain it.

Running on a treadmill for 30 minutes with a 6mph speed of 6 mph will allow you to burn 300-400 calories (remember, it hugely depends on your current body weight, height, and MBR).

The treadmills also offer an incline-run option, making the training even more efficient and increasing the number of burnt calories to 380- 484 calories.

You will be interested in the article — V Shape Butt Exercises.

6. Zumba

If you are among people who are firmly against working out but still need to lose weight, try something more pleasant – dancing.

Dancing is a great way to have fun, make your body more flexible, and lose weight.

Zumba is a highly-effective dance style, which offers you a multitude of perks:

  1. Weight loss – 1 hour of Zumba burns approximately 600–1000 calories. A 2 hours active lesson will help steadily train your body and ensure quick results.
  2. Positive attitude towards exercising – dancing Zumba doesn’t feel like exercising; just a type of fun. That’s why the classes will not seem too long to bear, and vice versa; they will become your mood-busters.
  3. Full body workout. Zumba targets every area of your body, giving the same effects as traditional workouts.
  4. Efficient cardio exercise – Zumba requires a lot of energy with high intensity making it an excellent cardio session for strength, flexibility, and a healthy cardiovascular system.
  5. Enhanced coordination – when dancing, you need to maintain the rhythm, which trains and develops your coordination. That’s the reason why Zumba is recommended for rehabilitation programs.

Burn 1000 calories workout — an article on the topic.

7. Bicycling

Riding a bike isn’t just a sweet childhood memory; it’s one of the best ways to train your body and improve your health. It’s a low-impact exercise, so you’ll have strain and injuries. Cycling uses all major muscle groups when you pedal, making it an effective body workout.

Cycling is always personalized. You can do it whenever you need, and at the speed you prefer. Besides, it’s great fun.

Using a well-known formula, we can now count the calories you burn while cycling per minute.

METS X 3.5 X BW (KG) / 200 = KCAL/MIN.

Met:moderate cycling – 8.0

vigorous effort – 14.0

The average riders burn calories in between 400 to 750 range; however, speed and other aspects should be considered.

8. Water aerobics

Water aerobics or aquarobics is an aerobic water exercise; besides, when being by the waist in the water, our body uses calories to create resistance. Therefore water aerobics becomes a type of resistance training.

Water aerobics is particularly beneficial for those who don’t want to put too much pressure on joints; it’s a part of rehabilitation programs; low-intense training.

Water aerobics does not burn as many calories as intense forms of exercise. The numbers are around 250-300 calories per hour for a 150-pound person.

Aqua aerobics, together with a balanced food regimen, will help you create a calorie deficit and thus reach the weight changes.

9. Running

Running is a champion among exercises and workouts. It’s not possible to overestimate its advantages.

  • Sense of achievement

It must be mentioned first. All your life, you’ve been thinking that you’re unable to run, anything but running. But the feeling you have when you understand that you are actually able to do it is priceless. The best motivation ever.

  • Weight loss

Running engages your whole body in movement; it is a highly-intensive workout that requires a lot of energy; therefore, you spend more calories and lose weight easily.

  • Strong muscles

All the large muscle groups are trained; your endurance level and stamina increase. The effects will be noticed quite quickly, provided you exercise regularly [3]

However, remember about safety. Running at high speed for a long distance will kill your motivation, cause injuries, and bring no results.

A person with 150 pounds running a 6-mile pace for 60 minutes would burn 700 calories.

A person with 200 pounds running for the same duration/speed would burn 933 calories.

METS X 3.5 X BW (KG) / 200 = KCAL/MIN.

MET  6 mph (10 min/mile) – 9.8

14 mph (4.3 min./mile) -23.0

You will burn between 100 and 120 calories per mile run. However, calorie burn escalates when you run harder and faster. Therefore, burning 2,000 calories is possible if you run approximately 18 miles.

 The Bottom Line: How To Burn 2000 Calories A Day?

Is burning 2000 calories a day good approach when related to weight loss? You definitely want to see an approving answer, but no. If you want to spend 2000 calories daily, including your basal metabolic rate, then it’s just as easy as sleeping and comes naturally during the day. However, if you need 2000 calories apart from the BMR, it can become health-threatening when performed all the days of the week.

As you probably noticed, every activity you do can help you burn 2,000 calories a day. But you should perform them at high speed and intensity. Besides, it requires a lot of time at the very beginning. Are you sure you want to dedicate 4-6 hours to working out only? 600 calories burned regularly is a straightforward way to a fitter and healthier body, with the only significant difference – you are full of energy, not just feeble and tired of everything.

Instead of asking how to burn 2000 calories a day, try to take a slow-speed pace or a moderate one. As we know, slow and steady wins the race. You will simply lose your strength, energy, and motivation if you exercise to exhaustion. Just relax and enjoy the moment. The results will make you happy once you notice that your body becomes more robust and fit.


  1. Calories: Total Macronutrient Intake, Energy Expenditure, and Net Energy Stores

  2. Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness

  3.  New study reveals how high-mileage running makes muscles and tendons more efficient



🏃‍♂️What exercises burn 2000 calories a day❓

🏃‍♂️All types of physical activity are helpful when it comes down to weight loss. Your daily activity also makes a significant part of your calorie expenditure. The precise numbers can't be mentioned without considering your weight/height/age, time of workout, and intensity. Use a special formula to count the calories per minute: METS X 3.5 X BW (KG) / 200 = KCAL/MIN.

🏃‍♂️How far do you have to walk to burn 2000 calories❓

🏃‍♂️You will need to walk around 9-10 hours and cover a distance of approximately 20 miles.

🏃‍♂️Is it possible to burn 2500 calories a day❓

🏃‍♂️2500 calories including BMR - possible, and happens almost every day. However, burning your 2000 BMR calories + 2500 more daily may lead you to complete exhaustion.


Annette Nelson

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