How many steps a day to lose 3 pounds a week

10,000 steps is still a good figure to aim for, however, if your step count is closer to 6,000, that’s okay, too. If you weigh less than 190 lbs. Drive through your heels, squeeze your butt and lift your hips off the floor until your spine is in a neutral position. 9, no matter if you’re “underweight,” “healthy,” or “overweight,” make your target 10,000 steps a day. or 86 kg. So, lace up your walking shoes and let’s delve deeper into the science behind Feb 12, 2021 · Lifting Weights and Walking 15,000 Steps a Day Helped Me Lose 50 Pounds and Get Fit The training with Rom consisted of very heavy weight lifting three times a week, then 15,000 steps each day Feb 26, 2021 · 10,000 steps equates to approximately 4. Eat a Large Breakfast and a Small Dinner. Therefore, you have to create a calorie deficit of 1,000 calories per day for a week, in order to lose 2 pounds a week. You need to average 12,000 steps a day to lose one pound per week. summary. The Center for Disease ControlTrusted Source (CDC) recommends that people who are looking to lose weight aim to lose between 1–2 pounds per week for safe, healthy weight loss. This means that if you want to lose the weight, burn fat, and shed calories, you will need to be more mindful of the foods that you eat and create a caloric deficit. Monitor calories. Studies recommend higher step counts for younger and more agile folks, and lower step counts Jan 7, 2023 · To lose 2 pounds of fat in a week you must consume 7,000 less calories than you burn in that week. (2) Increased insulin sensitivity can make it easier to shift back into a state of fat burning. Click the “Calculate” button. 5 for a month, which together equals 122. 9 kilo) per week is considered “fast” weight loss. BMR = 66. Apr 25, 2020 · The walking consisted of a total of 3 hours of added walking per week. If you’re diagnosed with a BMI >30, work with your doctor on recommendations. Here are more time frame examples of how much weight you can lose with fasting: 1 day: 0. That said Dec 10, 2023 · 1. 5 pounds with almost 10 pounds lost. 5 hours of walking a day and put you on target for losing 1 lb. Apr 9, 2024 · Walking to Lose Weight Chart Assumptions. In other words, you must have a daily deficit of 1,000 calories to lose 2 pounds of fat in a week. Personal trainers caution that walking up steps to lose weight isn't a guarantee. Depending on where you're starting at with your fitness approach, you can begin with walking 30 minutes per day. That’s pretty good! Apr 24, 2024 · 19. Losing 1 pound of weight generally requires burning about 3,500 calories. No matter where you are with your steps, your goal should be to increase the amount you take and not get discouraged if it doesn’t equal up to 10,000. One pound of fat is about 3,500 calories, according to the Mayo Clinic. October 2013. If you weigh 180 pounds, that means you would burn about 480 calories by walking 10,000 steps at moderate intensity. Week 2. Oct 24, 2022 · So, if you follow a 2,000-calorie diet, you’d want: 225 to 325 grams of carbohydrates. Therefore, losing any more than 2 pounds (0. Plan on at least two sessions in a week and address every major muscle group with one exercise. Be aware that when you start shifting your body structure so that it has less fat, and more muscle, you might not see much of a difference on the scale. 3 days: 1. Small changes make a huge difference in the long term. To lose 2 pounds of weight a week, you would have to create a calorie deficit of 7,000 calories per week, which translates to 1,000 calories per day. 25 lbs weight per week a deficit of 1250 calories per week is recommended (roughly 175 calories for weight loss per day) Note: A safe calorie deficit typically falls within the range of 500-1000 calories per day. Track your food intake using a tracking app or food diary. Please, don’t do that. As many might already know, a calorie deficit is necessary for weight loss to occur. To balance your plate, your meals should include protein, fat, vegetables Jun 13, 2024 · "Generally, 1 mile—or roughly 2,000 steps—walked equates to [burning] 80 to 100 calories. Jan 26, 2024 · Stage 1: Rapid weight loss. 6. Physical activity is necessary if you want to live a longer, healthier life — and if you’re trying to lose weight, the The general rule of thumb is about 1 to 2 pounds per week, says Dr. If your goal is 4 pounds, that means a whole pound of muscle lost in one week. Jun 18, 2024 · If you are hoping to lose weight, aiming to lose 1 to 2 pounds per week is a healthy weight-loss goal. Mar 23, 2020 · The average American walks 3,000 to 4,000 steps a day, or roughly 1. Aim to burn 300 extra calories daily with cardio exercise such as brisk walking. And, I lost 10 pounds in three months walking 20,000 steps a day. This is about 60 minutes per day of moderately intense exercise in addition to controlling the number of calories you eat. Most people burn around 300 to 400 calories by walking 10,000 steps. It would be easy to draw the conclusion that all we did was walk a lot and watch the pounds drop off. 5 + (13. Losing 5% of your current weight may be a good goal to start with. The calculations are specifically for an average 5 feet 8 inches tall (~173cm) 30-year old male, assuming he wants to lose 10 lbs (~4. This would only work for a 3000 calorie diet. Quick Rule of Thumb on Calories: Each pound is equivalent to 3,500 calories, so a 500 calorie daily deficit would lead to losing 1 pound per week. The average male should eat 2,000 calories a day to lose this amount. The weight loss and health benefits of taking a lot of steps each day vary from person to person, so it’s hard to pin down a specific number of steps you should take to shed pounds. Lower-calorie diets can help you lose 5 pounds in an appropriate amount of time. Create a Calorie Deficit. Subtract 500 to 1,000 Calories. Or, in other words, an added 25 minutes of walking a day. Apr 16, 2024 · How to lose weight in 6 simple steps. Calculate your specific calorie burn a few different ways: Walking calories burned by miles walked. Nov 26, 2023 · To do this, you need to maintain a specific calorie deficit. This is necessary to calculate the number of calories burned accurately. For most people, this isn’t possible to do safely unless you’re already eating an extremely high-calorie diet (about 5,000 calories a day). or 86 kg, your weekly goals will be higher. Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar Aug 24, 2020 · And at the end of your first 7 days, you could end up weighing 170. Click Calculate: After entering this information, click the “Calculate” button. If you're walking to lose weight, there may be no "magic" number of minutes, strides or miles you must complete to burn excess fat. To lose weight, you’ll need to create a calorie deficit in your dietary plans. If you weigh more, your weekly goals will be lower. 785 pounds lost weekly on an average calorie range of 1450 - 1600 a day. Now that you know your baseline and have set a weight loss goal, it’s time to determine the additional number of steps needed to achieve that target. Deficit options: Option 1: 500 calories less than your total daily calorie needs. Apr 1, 2024 · To lose 2 pounds in a day, sweat it out—visit a sauna, do some strenuous exercise, or wear a sauna suit to work out. 5 kg) of body fat, you’ll need to To lose three pounds a week, you would need to consume approximately 1,500 fewer calories than you burn per day. Some days are a bit higher, some lower. Jun 17, 2024 · Sedentary people may get less than 2,000 steps a day. 1 week = 1 pound. Don't press so far that you arch your lower back. If you have a high body mass index BMI, and you’re carrying a lot of excess weight, your calorie burn rate will be much higher. And this would equate to roughly 2,000 to 3,000 added steps per day. This means you'll burn 500 calories for every 10,000 steps. Walking 5,000 steps a day can help you lose half a pound per week. Keeping a stride that increases your heart rate is more effective at helping you reach your goals than a casual stroll. What research Feb 3, 2024 · Introduction: Understanding Weight Loss Losing weight is a journey that combines science, discipline, and lifestyle changes. May 16, 2023 · To lose 3 pounds a week, you must produce a 1,500 calorie deficit per day, because one pound of fat equals 3,500 calories. Jan 10, 2024 · When your body doesn’t respond well to insulin, this can lead to pre-diabetes and type 2 diabetes. Cut down on calories. The calculator will process the data and provide you with an estimate of the time required to lose 3 pounds a week based on the input values. Follow these steps: Input your current weight. You can lose a considerable amount of weight by walking and cutting calories. Aug 16, 2022 · Depending on your calorie intake, a deficit of 500 calories per day may lead to 0. ( 11 ) If this is you, try increasing to 5,000 steps a day for the next week. The lighter you are, the more steps you need to take to burn 100 kcal. “A lot of people Dec 20, 2023 · Will 10,000 steps a day help me lose weight? to move away from a total number of steps, actually. 1 week: 2 – 10 pounds. Recommended daily steps for adults. Losing weight will require you to cut back on calories to help induce weight loss. Do the math. Jan 23, 2021 · People looking to lose weight or maintain weight loss should get at least 150 to 200 minutes of exercise per week, and walking 10,000 steps per day can help to achieve those goals. That said, 150 to 300 minutes or more of walking a week, alongside a healthy diet, has been associated with weight loss outcomes in studies. While walking 10,000 steps can help you burn approximately 300 to 400 calories, it’s essential to remember that to lose a pound a week, you need to burn an extra 500 calories a day. How to Use. To lose one pound per week, you need to reach a total calorie deficit of approximately 3,500 calories per week, which equates to 500 calories per day. Sep 13, 2023 · How many steps a day to lose 2 pounds a week? To safely lose two pounds weekly, take at least 10,000 steps daily while reducing your daily calorie intake by 300 to 500 calories. 300 lb (136 kg) 1640. But to have permanent results, you don't want to lose more than 1 to 2 pounds per week. You can lose at least 10 pounds in 7 days just by water fasting. Engage In Cardio And Strength Training. This equates to 5 miles or 1. You will definitely burn the fat, but at a slower pace. Any extra movement can help and increasing from Dec 6, 2013 · 10. 5 to 2 miles. It usually happens Expect to lose 25 percent of each pound as lean muscle if you don't exercise. 5 – 2 pounds. Losing a pound a week is totally reasonable and totally doable. 5 to 0. 45 kg) of fat in a day, you’d need to eliminate 3,500 calories from your daily diet. Exercise is a key component of weight loss, along May 3, 2023 · 2. While the exact formula may vary, a general approach is: Steps per Day=Calories to Lose per Day Calories Burned per Step Steps per Day=Calories Burned Jun 10, 2023 · In order to lose 1 pound (0. To do that, you'll need to burn about 500 to 750 calories more than you take in each day. Eat protein, fat, and vegetables. Fact Checked. Since walking 10,000 steps is similar to walking five miles, that means someone can burn around 500 calories from completing a full Sep 23, 2023 · Losing 3 pounds per week can be a healthy and achievable goal with the right approach and in certain (not all) circumstances. The 1-2 pound per week recommendation has also been determined to be more effective than losing at a rapid rate when May 12, 2022 · Lie on your back with your knees bent and feet flat on the floor. 1. Review the Result: The calculator will provide an estimate of the calories burned during your walk, which can be a valuable metric in your May 28, 2024 · Each mile you walk burns between 55 and 140 calories, depending mostly on your weight, with speed and technique being secondary factors. The calculation for determining the number of steps needed for weight loss involves considering various factors such as your current weight, target weight loss, and the calories burned per step. Dec 26, 2022 · Read More: 20000 Steps A Day Weight Loss Challenge: Shed Those Pounds One Step At A Time. Add Volume to Meals. In fact, much more and you'd be losing muscle and water. 44 to 78 grams of fat. Although 5,000 steps are considered less active compared to 10,000 steps, it can still create the calorie deficit required to achieve weight loss. Following a moderate calorie diet over time will help you reach your weight loss goals. Show Instructions. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks. Consult a doctor before dropping this much weight in a short period. Let’s say your current weight is 160 pounds, your target weight is 150 pounds, and you want to achieve this goal in 4 weeks. Build up to walking 5 miles a day gradually. Walking for weight loss requires keeping a moderate pace for 30 or more minutes at least five days a week. 5 days: 2 – 8 pounds. They didn’t look at steps per se, but another way to think about it is in terms of minutes: The 3,000-calorie group did about 40 to 60 minutes of exercise six times a week; the 1,500-calorie 0. Use the following formula: Additional calories burned = (Weight loss goal per week * 3,500 calories ) / 7 days. More so if I exercise. Ideally, you want to cut out 250 to 500 calories daily from your diet and burn 250 to 500 calories a day through exercise to lose no more than 1 to 2 pounds per week. Oct 4, 2021 · How To Lose Weight Fast in 2 Weeks: 11 Simple and Easy Ways. Treadmill walking is a great way to burn extra calories for weight loss. 5 to 5 miles per day, and approximately 425 calories burned for a 120-pound person; 525 calories burned for a 160-pound person; and 625 calories burned for a 200-pound person. That's because one pound is 3,500 calories. Week 3. Walking speed: 3. In order to lose this pound in 7 days, you need to cut 500 calories a day. Swap out half of your normal rice portion with cauliflower rice (you can buy it frozen or make it yourself by boiling cauliflower and then mashing it). 75 x weight in kg) + (5. Incorporate fruits, vegetables, lean proteins, and whole grains into your diet. But keep in mind that trying to lose 1 pound of fat with exercise alone can be difficult and time-consuming for some. (slow but steady) Option 4: 20% calories less than your total daily calorie The exact number of steps you should take a day depends on your age, fitness level and other factors. One pound of fat contains 3,500 calories so cutting your calorie intake by 500 calories per day on average, should see you lose 1 pound per week. Considering that 20,000 steps take about 3 hours at this moderate pace, a 180 lb ( 82 kg) person will burn around 800 - 1000 calories while walking! Warning: Some people tend to burn off their poor food choices with overexercising. Manage your appetite. 2 days: 1 – 3 pounds. ( 1, 2) Jun 4, 2024 · However, the journey to weight loss isn’t as straightforward as counting steps. 10,000 extra steps daily = 1 pound of weight loss. Some studies show that you can lose weight and increase your level of physical fitness by simply walking 10,000 steps a day. 5–2 pounds (0. 3,500 calories / 500 calories = 7 walks of 10,000 steps apiece. Especially with a lofty goal of losing 2 pounds a week. 9 kg) of weight loss per week . Using the Lose 3 Pounds A Week Calculator is straightforward. To lose two pounds per week, double that number to get a 1,000-calorie per day deficit and 7,000 calories per week (1). Jan 5, 2024 · And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day. Oct 28, 2021 · It’s best to drink the amount of water that equals half your weight, in ounces. Build Lean Muscle. But generally, logging 10,000 steps a day can help you lose weight, especially if you’re mostly sedentary. Mar 2, 2022 · 2. • Break down your goals into smaller steps and recognize your Jan 3, 2022 · To lose weight by walking, you have to burn off an extra 500 calories a day to lose a pound a week. Apr 30, 2024 · For adults with BMI under 29. Daily! For example, I weigh 140 pounds so I should be drinking around 70 ounces of water every day. Everyone’s body is different regarding weight loss, so consult your registered dietitian or other healthcare professional. A study published in 2019 found that subjects who were given small breakfasts Nov 7, 2022 · You can instantly cut out 550 calories per day just by adding fasting to your diet plan. 7. This range will vary mainly between 1000-4000 steps. Sep 20, 2023 · The exact number of steps that lead to weight loss in a person will depend on age, gender, diet, and other factors, like muscle mass or fitness level. 4 pounds. 8 Easy Exercises to G et Rid of Hip Dips. However, if you’re aiming to lose 3 pounds a week, 10,000 steps may not be enough. I also work very hard to get my water in. Pedometer steps calories burned. At its core, weight loss is about creating a caloric deficit, but achieving this in a healthy, sustainable way requires knowledge and planning. A pound of fat contains roughly 3,500 calories, and while burning 3,500 calories doesn't necessarily equate to a pound of fat lost Jun 12, 2024 · Tips for Treadmill Weight Loss. Even then, those numbers aren’t always consistent from week to week—it can be more of an average. You’ve probably heard that you should get 10,000 steps a day. Dec 8, 2021 · Step 3: Walk 30 Minutes Per Day. Creel. This means that adults ages 59 and younger can benefit the most from 8,000 to 10,000 steps per day, and adults ages 60 and older have the most benefits from taking 6,000 to 8,000 steps per day. “You’ll want to take in more of your calories earlier in the day. Nov 20, 2023 · How Many Steps a Day to Lose 3 Pounds a Week? Research suggests that 10,000 steps per day can be an effective goal to help increase physical activity and improve mental health (4). Sample 7-Day Healthy Meal Plan For Weight Loss. Jun 18, 2021 · I had 170 grams of protein a day, 30 grams of fiber, and 10 glasses of water. Eat at least 1,200 calories per day (women) or 1,500 calories per day (men) to ensure a healthy intake. Sep 18, 2023 · You need to burn 3,500 calories to lose a pound. Enter Your Weight: Input your weight in pounds. 3 days ago · It strongly depends on your weight, height, and pace, but an average human of 150 lbs would need to walk ~2700 steps to burn 100 calories. After 12 weeks, the walking group lost around 3 lbs more fat than the non-walking group. Aim to include a variety of foods at each meal. Advertisement. 3 km/h. May 2, 2024 · How Much Should You Walk to Lose Weight. As soon as you reach adulthood, your daily step count will likely lower naturally as you enter the workforce or become a student. This guide aims to demystify the process and offer practical steps for anyone looking to lose Apr 26, 2022 · Walking even 2,500 steps a day will result in weight loss. Option 3: 15% less than your total daily calorie needs. Hunger can often Brooke Shields Wore the Sneakers I Can Comfortably Walk 20,000+ Steps In. Like we said, it’s all individual. Trying to lose too quickly can lead to serious health issues. In general, cutting out about 500 calories daily will yield a weight loss of about 1–2 pounds a week. Jan says she lost 30 pounds in three months walking an extra 12 miles a week. 7 walks * 10,000 steps = 70,000 steps. To lose 1 pound (0. Hold for 1 second, then relax your hips to the ground. Cutting out about 500 calories a day will help you lose about 1–2 pounds per week. I did 10,000 Jun 1, 2023 · Walking this number of steps a day only a few days a week has major health benefits. Cut back on salt and starchy carbs to limit water retention, but stay hydrated to flush out additional sodium. This not only helps you avoid unhealthy means of weight loss, but is much more likely to correlate with long-term weight loss. 5 – 5 pounds. At this rate, you could lose 10 pounds in 10 The results are presented in number of calories to lose one pound per week. Now, let’s divide that number by the approximate number of days in 4 months, as most months have either 30 or 31 days, let’s take a 30. And there were 107 deaths among 1,937 participants walking 8,000 steps three or more days per week. These findings are based on longevity so May 12, 2021 · This can involve reducing your food intake or adding more exercise to your routine via activities like running, walking, or biking ( 1 ). If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). 9 kilo) per week, and many people seem to lose weight at about this rate. This will burn around 3,500 calories a week, the equivalent of one pound of excess fat. Before According to the Centers for Disease Control and Prevention, a person weighing about 154 lbs and walking at a moderate pace for 30 minutes a day, five times a week can burn a pound of body fat a Jun 17, 2022 · Health authorities typically recommend losing about 1 to 2 pounds (0. Mar 11, 2020 · To lose 1 pound a week you need to reduce your intake by 3,500 calories over seven days, to lose 5 pounds you need to create a weekly deficit of 17,500 calories — or about 2,500 calories per day. Do eight to 12 repetitions of the exercise using a weight that feels heavy by the last couple Sep 30, 2016 · With the help of a Fitbit fitness tracker she started counting steps, and today, at age 35, she's lost nearly 100 pounds. Say you drink around 8 glasses a day, that’s approximately 60-70 ounces. a week. You can do this with eating, exercise, or both. However, you should also ensure that you’re getting all the nutrients your body needs like macronutrients, vitamins and minerals. If you're that 250-pound person in the above example, you'll need to reduce your daily calorie intake to about 1,250 calories per day. We used the WebMD exercise calculator, and these numbers seem conservative. Nov 4, 2020 · Changing Your Diet. Department of Health and Human Services recommends 150 minutes of moderate exercise per week — not a specific number of steps Nov 7, 2023 · The weight loss and health benefits of taking a lot of steps each day vary from person to person, so it’s hard to pin down a specific number of steps you should take to shed pounds. Look for “Extra Steps” Opportunities to Lose Weight By Walking. Enter your target weight. Every week, less dropped an average of 1. (approx. They didn’t look at steps per se, but May 10, 2024 · How many steps a day: the 10,000 step 'myth'. 2–0. 1lb a week -- add in more exercise to burn more calories) Option 2: 1000 calories less than your total daily calorie needs. 003 x height in cm) – (6. We know 1-2 pounds per week to be a safe rate of weight loss for most people based on numerous studies. In other words, climbing 10 flights of stairs a day can pay off in the form of a slimmer physique. Method 1. Over the course of a week, this means targeting 10,000 steps a day," says Davis. Oct 7, 2019 · According to the Mayo Clinic, 1 pound of fat is equal to 3,500 calories. But if you don’t want to have anything but water for the week then follow an easier fasting method like 16/8. Summary A 500-calorie deficit per day is sufficient for most Sep 22, 2022 · One pound of fat equals 3,500 calories (3), so 80 pounds is equal to 280,000 calories. While 10,000 steps per day is a common goal for weight loss that can seem like a far stretch for some people who barely get 5,000 steps per day. If you walk at a moderate pace for at least 150 minutes per week (a 30-minute Jan 24, 2024 · Create a daily calorie deficit of 1,500 calories to lose 3 pounds a week. The first stage of weight loss is when you tend to lose the most weight and begin to notice changes in your appearance and how your clothes fit. The number of GardenGirlie Posts: 241 Member. Aug 7, 2023 · 2,000 steps is your baseline. I am just now starting to exercise which has been 15 minutes on the stationary bike 5 - 6 days a week. Yet for many people, that may not sound quick. Note that 3,500 calories are equal Apr 25, 2024 · In general, a female should limit their caloric intake to 1,500 or less in order to lose 1lb per week. Jun 16, 2020 · How many steps should I be taking every day? Basically, the U. 1367. Jun 22, 2024 · Aim to lose 1 to 2 pounds (0. 5 kg) over 8 weeks without changing his current exercise routine equivalent to "light exercise". For most people it is hard to lose more than 1 to 2 pounds per week. Here's what it took to reach that 10,000-step benchmark every day. 5 to 1 kilogram) a week over the long term. Therefore, to lose 2 pounds per week, you need a caloric deficit of 7,000 calories per week, or 1,000 calories per day. Weight: 190 lbs. While it might not seem like much, if you ate an extra 100 calories per day, by the end of the year you could gain 11lbs. On average, a person burns 100 calories for every 2,000 steps. Step 3: Calculate the additional steps needed. Walking calories burned by minutes walked. What most people don't know is that this number came about when a Japanese academic invented an early pedometer in 1964 and deduced that, if citizens Nov 8, 2023 · smoothies with water or milk instead of fruit juice. Feb 7, 2024 · In her bestselling 2020 memoir, Open Book, Jessica talked about using diet pills at the start of her career to lose weight, and even shared that at 17, she was told to lose 15 pounds after signing . Eating plenty of fiber. In order to lose weight, you'll need to cut down on some extra calories in your diet. Apr 15, 2020 · Daniel lost 140 pounds in 74 weeks averaging 20,000 steps every weekday and 35,000 on the weekends. 50 to 175 grams of protein. Building lean muscle is a way to increase your metabolism so you’re burning more calories each day, which in essence will help you lose the pounds. 25 Pounds Per Week: To lose 0. Week 1. 5. Overweight and obese participants in one small study lost about five pounds when they Dieting safely. You’d be amazed at how many steps you can rack up just by doing a few little things each day. The more often muscles contract, the more insulin sensitive they can be. Example. 500 x 7 days = 3,500. S. 3. Now 280,000/122 = 2,295. So, if you want to lose 80 pounds in 4 months, you Aug 13, 2019 · This means that taking the stairs whenever possible is always a better option if your goal is to burn more calories throughout the day and shed pounds. " Since there are 3,500 calories in 1 pound, "this means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. 1491. It's a good idea to find out how many steps a day you walk now, as your own baseline. Feb 21, 2024 · How many calories are burned walking 10,000 steps? There are about 2,000 steps in a mile—which means that if you walk 10,000 steps per day, you would walk about 5 miles. If you're already walking more than 10,000 steps a day, or if you Oct 3, 2023 · The ideal target for weight loss is walking 5 miles a day. Three days a week I did strength training, and a light workout for two days, with two days of cardio. However, your results also depend on the amount of energy behind your pace. A really simple and effective way of achieving your weight loss goal is by adding volume to your meals with low-calorie food. Dec 3, 2021 · On average, a person can burn 100 calories walking one mile. So, if you want to lose 1 to 2 pounds per week (a generally healthy and sustainable goal), you need to burn between 500 and 1,000 calories more than you eat each day — or between 3,500 and 7,000 calories per week. Burn extra calories with cardio exercise. I average 2. 755 x age in years). 3 mph or 5. 2. vi ol sr ks ty pd it sq km mq