The number of calories you should aim to burn daily through exercise depends on your personal goals, weight, sex, age, and activity level. Here are key points to consider:

• For weight loss, a common recommendation is to create a calorie deficit of about 500 calories per day, which typically leads to losing 1–2 pounds per week

. This deficit can be achieved by burning calories through exercise and/or reducing calorie intake.

• Experts suggest aiming to burn around 2,000 to 3,000 calories per week through exercise. This breaks down to roughly 300 to 500 calories burned per workout if you exercise 5 to 6 days a week

• The exact calories burned vary widely based on exercise type, intensity, duration, and your body weight. For example, jogging can burn about 350 calories in 30 minutes, swimming about 300 calories, and cycling about 300 calories in the same time frame

• Your total daily energy expenditure (TDEE) includes your basal metabolic rate (BMR) plus calories burned through daily activities and exercise. To estimate your TDEE, multiply your BMR by an activity factor (e.g., 1.55 for moderate exercise 3-5 days a week)

• Regular exercise, especially high-intensity interval training (HIIT) and strength training, not only burns calories during the workout but also increases your metabolic rate afterward, helping you burn more calories throughout the day

• As a general guideline, burning about 400 to 500 calories per workout session, five days a week, is a good starting point for weight management and fitness improvement

In summary, a practical target is to burn around 300-500 calories per day through exercise, totaling about 2,000-3,000 calories per week, adjusted based on your individual factors and goals. Combining this with a balanced diet and consistent activity will support healthy weight loss or maintenance