To lose weight, you should aim to create a calorie deficit of about 500 to 750 calories per day, which typically results in losing around 1 to 1.5 pounds per week. This deficit can be achieved by burning more calories through physical activity (active calories) and/or eating fewer calories than your body needs to maintain its current weight

. Specifically for active calories burned through exercise and physical activity, a common recommendation is to burn about 500 to 700 active calories per day. This range supports sustainable weight loss of about 1 to 2 pounds per week when combined with an appropriate diet

. Key points to consider:

• Your total daily energy expenditure (TDEE) depends on factors like age, sex, height, weight, and activity level. To lose weight, you need to consume fewer calories than your TDEE or burn more calories than you consume

• A calorie deficit of 500 calories per day equals about 3,500 calories per week, roughly the amount of calories in one pound of fat. Thus, burning an extra 500 calories daily through activity helps achieve this deficit

• For healthy weight loss, it’s important not to consume fewer than about 1,200 calories per day (for most adults), to maintain energy and health

• The exact number of active calories you should burn depends on your individual metabolism and goals, but aiming for 500–700 active calories burned daily is a practical guideline for weight loss

In summary, to lose weight, aim to burn around 500 to 700 active calories per day through exercise and physical activity, combined with a calorie intake that creates a total deficit of about 500 to 750 calories per day relative to your maintenance needs. This approach promotes steady, sustainable weight loss of about 1 to 2 pounds per week