If you exercise for 1 hour a day, the amount of weight you can lose in a week depends on the type of exercise, your calorie intake, and your current weight. Generally, weight loss occurs when you create a calorie deficit, meaning you burn more calories than you consume.

Estimated Weight Loss from 1 Hour of Exercise Daily

• On average, moderate aerobic exercise for 1 hour can burn roughly 300 to 500 calories, depending on intensity and body weight. For example, jogging at 5 mph burns about 511 calories per hour for a 160-lb person

• Since 1 pound of fat equals about 3,500 calories, burning 500 calories daily through exercise could theoretically lead to about 1 pound of weight loss per week (500 calories × 7 days = 3,500 calories)

• Walking 1 hour daily can contribute to weight loss of approximately 0.5 to 2 pounds per week, especially when combined with a calorie-restricted diet

Important Considerations

• Exercise alone may not cause significant weight loss unless paired with a calorie deficit from diet. Cutting 500 calories a day from your diet combined with daily exercise can double weight loss to about 2 pounds per week

• The type of exercise matters: aerobic activities burn more calories, whereas strength training helps preserve muscle mass during weight loss but burns fewer calories per session

• Weight loss rates vary by individual factors such as metabolism, body composition, and exercise intensity

Summary

• Exercising 1 hour daily can burn enough calories to lose about 0.5 to 1 pound per week if diet remains unchanged.
• Combining exercise with a calorie deficit (e.g., eating 500 fewer calories daily) can increase weight loss to around 1 to 2 pounds per week.
• Consistency and a balanced approach including diet and exercise are key for effective weight loss

Thus, if you exercise 1 hour a day, expect to lose roughly 0.5 to 2 pounds per week depending on your calorie intake and exercise intensity.