Can You Burn 2000 Calories A Day? Try This 7-Day Workout And Daily Walking Plan To Achieve This Target

With the growing awareness of the proven benefits of physical activity, several people have become active to enjoy the benefits of different kinds of exercises. In fact, fitness is becoming a booming trend, with activities like strength training exercises and running as the trending lists' high-rankers. 

Calories are also becoming a measure of how good and effective a workout is for some people. The number of calories you burn largely depends on a person’s weight, age, height and gender, as well as the intensity of the workout, the amount of rest taken between sets and so on.

So, today, in this blog, we will read more about burning calories in a workout - specifically burning 2000 calories a day, how it’s possible, whether it’s healthy and how to do it!

Table Of Contents

1. Is It Good To Burn 2000 Calories A Day? 3 Factors That Affect Calorie Burn
2. 7 Day Workout Plan  For 2000-Calorie Burn At Home
3. How Much Should I Walk To Burn 2000 Calories?
4. Can I Burn 2000 Calories A Day And Lose Weight?
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References 
    

Is It Good To Burn 2000 Calories A Day? 3 Factors That Affect Calorie Burn 

Yes, it is perfectly fine to burn 2000 calories a day! However, we’re not talking about 2000 calories burned through exercise alone, but throughout the day. Most people assume that only exercise burns calories, but the truth is that the body never actually stops burning calories—even when you're sleeping. Everything we do—from lifting a finger to sneezing to digesting food—requires calories. 

On average, a 70kg man burns 1700-1800 calories without exercise. A 60kg woman burns around 1400-1500 calories a day. These numbers vary from person to person, depending on age, height, and activity level. 

It’s also important to note that if your daily caloric expenditure is as low as 1400 or even 1600, it may not be possible for you to burn 2000 calories a day without overexerting yourself or sacrificing time and health. So, it’s important to look at individual needs and work out a fitness plan that works for you. 

You burn calories in many ways, such as:

1. Resting Metabolic Rate (RMR) 

Your resting metabolic rate is the calories your body burns to maintain essential bodily functions like blinking, breathing, pulse, circulating blood, and even yawning. 

Also Read: Unlock The Science Behind RMR Calculator For Weight Loss

2. Thermic Effect of Food (TEF)

The thermic effect of food is an increase in metabolic rate after eating food. This is the energy the body uses to chew, digest and absorb the nutrients taken from food. This represents approximately 10% of your daily calorie expenditure.

3. Exercised and Non-Exercised Physical Activity (EAT/NEAT)

Exercise, such as weight training, and non-exercise physical activity, such as walking to work, typing, gardening, and farm work, account for 15-30% of your total daily energy expenditure.

Burning 2,000 calories a day is achievable with a strategic plan that combines exercise and lifestyle changes. Understanding the factors that contribute to burning calories and incorporating high-intensity exercises like HIIT workouts can greatly push you toward your goal. 

Remember, tracking progress, setting realistic goals, staying consistent, and overcoming plateaus are essential for long-term success, improved fitness, and overall well-being. Accept challenges to keep yourself motivated. 

Following these tips will help you burn 2000 calories a day with ease.

7 Day Workout Plan For 2000-Calorie Burn At Home

Activities like walking, breathing, chewing, processing food, resting, and exercising regularly burn around 1400-2200 calories for women and around 2000-3,000 calories for men.

Some people wonder whether they can burn 2000 calories a day by exercise alone, which we stand against unless you’re a professional athlete who has 3 sets of workouts in a day. However, it is practical and safe to burn 2000 calories by exercising in a week.

Follow this workout plan to burn 2,000 calories a week:

How Much Should I Walk To Burn 2000 Calories?

Walking is a popular exercise, especially among people with weaker or painful joints and the elderly. But can walking help you burn 2,000 calories a day?

Figuring out how many calories you burn while walking starts with your weight. For example: 

A person weighing 59 kg can burn 148 calories by walking for an hour at a 3.2km/h speed. If you weigh 70 kg, you will burn 176 calories during the same walk. A 93 kg walker may burn 233 calories. 

Additionally, the faster you walk, the more calories you burn. Increasing your walking pace can also dramatically improve your results. If you already walk for an hour a day, increasing your distance and speed can double the calories you burn. 

In general, an 81.65-kg person will burn approximately 62.15 calories per kilometre, while a 54.43-kg person will burn only 40.4 calories walking the same distance at the same speed.

In order to burn 2000 calories a day by walking, you must first understand your RMR - the calories your body burns throughout the day while at rest. The remaining calories shall be burned by walking to reach the 2000-calorie goal.

Here’s how to calculate your RMR:

After getting the RMR, we would need to calculate the TDEE for the person, the formula of which is:

For a 30-year-old woman:

• Weight = 55 kg
• Height = 155 cm
• Age = 30 years

RMR = 10 × 55 + 6.25 × 155 − 5 × 30 − 161

RMR = 550 + 968.75 − 150 − 161 

RMR = 1207.75 calories/day

Now, suppose she is a housewife and does daily household chores, which would put her at ‘lightly active’.

TDEE = 1208 × 1.375

TDEE = 1651 calories/day

Using these formulas, we see that the woman burns roughly 1650 calories each day, and to reach the 2000 mark, she would need to burn an additional 350 calories by walking. For her weight, height, and age, it might take her 1 hour and 45 minutes of brisk walking on plain terrain to burn 350 calories, for a total of 2000 calories a day.

However, it is rather unrealistic to burn a large amount of calories by walking, as it is a low-impact, moderate-intensity exercise. Better options are high-intensity cardio, such as HIIT, running, and cycling, which can burn up to 400-500 calories in 45 minutes if done consistently at a vigorous intensity.

Can I Burn 2000 Calories A Day And Lose Weight?

Yes, it is possible to burn 2000 calories throughout the day. However, depending on your BMR and TDEE, your calorie expenditure will be different from others. Generally, creating a caloric deficit of 250 to 750 calories per day is enough to start losing weight.

It's important to remember that losing weight is much more complex than simply burning calories. Other factors that influence weight loss include your diet, environment, socioeconomic factors, and even your gut bacteria. Calorie restriction is the main thing that will help you lose weight, which can be achieved by creating a calorie deficit of 250-750 calories a day. 

Also Read: How to Calculate Calorie Intake for Weight Loss? Are 1200 Calories Enough? Get The Dietitian Tips

Dietitian’s Recommendation

Yes, it is possible to burn 2000 calories in a day. However, a 70kg man will typically burn more calories than a 70kg woman due to differences in body composition and metabolism. This means that it might be easier for some people, especially men, to reach that 2000-calorie mark. If your goal is to lose weight, it's better to focus on creating a calorie deficit of 250 to 750 calories each day rather than aiming for a specific number like 2000. You can calculate your own calorie deficit based on your individual needs, which makes it a more effective approach for weight loss.

However, your diet also plays a key role in losing weight, so make sure you’re eating a nutrient-rich, calorie restricted diet. Drink plenty of water, eat fruit, lean sources of protein and healthy fats, and follow portion control. You should strictly avoid alcohol as well as processed and unhealthy foods 

                                                                                                                                                                                                                                                                                                           Dt. Lavina Chauhan
 

The Final Say

When it comes to burning 2000 calories a day, it is possible for most people if they combine an active lifestyle with intense exercise. However, for some people (especially women weighing less than 60kg), burning 2000 calories may be a little beyond their natural reach. 

Exercise and your resting metabolic rate will need to work together to help you reach your health goal. If losing weight is your goal, you should eat a caloric deficit of 250 to 750 calories per day and incorporate at least 30 minutes of moderate exercise every day.

FAQs

1. Is it good to burn 2000 calories a day?

Trying to burn 2000 calories a day just by exercising is not good. But burning 2000 calories a day, including your RMR with physical exercise and some non-exercise physical activity, is healthy and sustainable. 

2. Do men burn more calories than women?

Yes, men burn more calories than women. Therefore, gender is included as a variable in RMR, BMR and TDEE equations, along with age and weight, which also affect the number of calories a person burns. 

References 

• https://www.stylecraze.com/articles/best-exercises-to-help-you-burn-2000-calories-a-day/
• https://betterme.world/articles/how-to-burn-2000-calories-a-day/
• https://www.livestrong.com/article/276911-how-to-burn-2000-calories-per-day/
• https://www.healthline.com/health/fitness-exercise/how-many-calories-do-i-burn-a-day#men-vs-women
• https://www.nugenomics.in/strategies-to-burn-2000-calories-daily/
• https://blog.mypacer.com/how-many-calories-do-you-burn-while-walking/
• https://www.livestrong.com/article/300554-how-many-calories-are-burned-with-2-000-steps-a-day/#google_vignette

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