How To Burn 3000 Calories A Day?

How-To-Burn-Calories, How-To-Burn-3000-Calories-A-Day, Ways-To-Burn-Calories, Burn-3000-Calories-A-Day, How-To-Lose-3000-Calories-A-Day,Exercises-That-Burn-Calories, Weight Loss

Tips to Burn 3000 Calories a Day in Healthy Manner

Ways To Burn Calories

How can you burn more calories in a day that can make up for your weight loss? Ever thought how much fat you accumulate by doing no physical activity? Do you know how many calories you should burn to lose one pound of weight a day? There are many ways to burn calories. But before changing your diet drastically or before starting any exercise regime, you need to have a plan.

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 his set parameters to burn the calories. 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. While cutting down on sugar and fats is a good choice, there is more to a weight loss-goal than just eliminating a few foods from your diet.

How To Burn Calories

To lose one pound of fat, you must burn 3,500 calories more than you consume. If you've ever paid attention to the number of calories you burn during an easy cardio workout, like walking on the treadmill for 30 minutes, the idea of creating a 3,500 deficit may seem a little overwhelming. 

At the same time, television shows like "The Biggest Loser" and "Extreme Makeover Weight Loss Edition" feature contestants who experience incredible weight loss week after week, suggesting that burning 3,000 calories in one day from exercise is indeed possible. However, there are a few realities you must understand before you set out with such an extreme goal.

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 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 would contribute excess fat equal to one pound. To begin with the weight loss, one should focus on reducing calorie intake and include an intense workout that burns 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.

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 fibre but low in calories. Better to have zero calorie foods like apples. 

These foods barely have 50 calories that the body burns to digest it, 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 that boosts metabolism.

Maintain A Calorie Log: Low Calorie Diet Plan

Here to lose calories your must maintain a calorie log and a low calorie diet plan. 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. 

Include lean meat with high protein intake in your diet. To complement this, choose an activity that burns the desired amount of calories.

According to the Centers of Disease Control and Prevention (CDC), an average healthy man needs 2000-2500 calories a day for a moderately active lifestyle. A similar woman would need about 1700-2000 calories. However, very few of us are just average! Common sense dictates that a man who is above-average in height and musculature will need more than 2500 calories. 

The other factor has to do with activity levels. For example, swimming champ Michael Phelps eats nearly 12,000 calories per day, enough for six “average men” However, he also burns these calories during training sessions in the pool.

This is the real secret of losing excess fat: calculate how many calories you are eating and then plan to burn just a little more each day. For example, if you eat 2800 calories each day, you can safely follow a “how to burn 3000 calories a day” plan. Your body will meet its basic energy needs and you will also slowly lose the extra fat. Some people temporarily reduce their calorie intake and exercise hard, hoping to get faster results. However, this only leaves them exhausted and the weight comes rushing back when the calorie intake goes back to regular levels.

Once you have calculated your calorie intake, choose a sport or activity to meet your calorie burn target. Even a simple run for an hour burns nearly 1000 calories! If you have a higher target, try more intense activities such as swimming, tennis, or cross-country skiing. Weight training is also useful, since it burns calories and builds muscle mass to replace the fat. You also need to have a good diet plan. It is difficult to design a “how to burn 3000 calories a day” diet, since every person’s energy needs are different. You should follow a sensible, balanced diet that contains all the essential nutrients. Include lean protein for your muscles and complex carbohydrates for the energy needed for regular exercise. Make sure every calorie you consume brings you benefits.

A Pound A Day - Exercises That Burn Calories

A week is considered as a healthy journey towards stable weight loss. Nonetheless, if losing an entire pound in a single day is important for some reason, here are some intense activities that help burn the calories.

1.Running: A very effective activity, simple running burns 1000 calories an hour. However, you would need to run for 3 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.


Before starting any serious weight loss program, you should make sure you have all the information and facts. This will help you make the best decisions and design a program that will bring you real, permanent weight loss.

If you have not been doing exercises at this level or duration, consult your health care provider and work your way up to your goal.

Possible or not, experts advise gradual weight loss to avoid long-term health complications. Hence no such need to hurry, it’s better to lose your weight slowly keeping your health in mind and have a healthy weight loss.
How-To-Burn-Calories, How-To-Burn-3000-Calories-A-Day, Ways-To-Burn-Calories, Burn-3000-Calories-A-Day, How-To-Lose-3000-Calories-A-Day,Exercises-That-Burn-Calories, Weight Loss

Share this

Facebook Twitter