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Burn 500 Calories a Day for Weight Loss? 7 Tips to Lose Weight Fast

We know how frustrating it can be to see the needle on the weight scale stuck at the same spot. But this is not the end! With the right plan, you can still lose weight. But how do you burn 500 calories a day for weight loss?

Burning 500 calories a day for a month is a pretty solid plan to lose weight. A single pound consists of 3500 calories. This means if you lose 500 calories a day, you will be able to lose one whole pound in just one week. Of course, it will take an excellent diet plan along with intense workout sessions to achieve your goals, but it will be worth it.

Read on to find out how you can achieve the target.

Table of Content

What can you do to loose 500 calories a day?

Before we get to the weight loss equation, it is important to understand how you lose weight. Everyone burns a specific amount of calories each day, regardless of whether they do something or not. This is called the resting metabolic rate and depends on your gender, health condition, age, and height.

Activity (30 minutes)Calories burnt
Walking200 calories
Gardening143 calories
Mopping floors129 calories
Jogging251 calories
Lying on the bed36 calories
Standing72 calories
Passive sexual activity36 calories
Calories burning chart for 30 minutes activity

Add in a few extra calories you burn while doing your daily chores, and there you have your total number of calories burnt throughout the day. To lose weight, you need to take in fewer calories than you burn, leading to a calorie deficit.

Broadly speaking, males need 2500 calories a day while women need 2000 calories daily for their normal functioning. By keeping your calorie intake to 2000 and burning more with workouts and diet, you can easily lose a significant amount of weight.

Burn 500 Calories a Day for Weight Loss: 7 Tips to Lose Weight Fast

Losing weight is never easy, but if you have a plan, it can be easier. Losing weight means burning more calories than you eat each day. The number of calories in your diet depends on your age, gender and physical activity level.


If you are looking to get rid of excess body fat quickly or just maintain your current weight, then burning 500 calories per day is ideal for you. Here we will discuss 7 helpful tips that can help you reach that goal faster.

Keep Yourself Busy

It is not necessary you indulge in a sweaty workout to lose those pounds. You can also incorporate some sneaky calorie-burning activities into your mundane life to reach your goal. This includes walking to the nearby store instead of driving, taking the stairs instead of the elevator, and much more.

But one thing is certain! Moving your body is essential. Keeping yourself busy along with a low-calorie healthy diet plan can make as much of a difference as an expensive weight loss program.

Make a Diet Plan

Cutting off high-fat, junk, refined sugar, and carbonated drinks from your diet makes a huge difference. Swap your morning coffee with a matcha latte and your afternoon snacks with fresh fruits or vegetables. Not only will it help you lose weight, but also keep you full for a longer time, thus, reducing your hunger pangs. 

Food itemCalories 
Bag of chips (3ounces)426 calories
Coca-Cola (1 can)139 calories
Chocolate ice cream (1 cup)292 calories
Strawberries (1 and ½ cup)69 calories 
Green tea (1 cup)2 calories 
Skim milk90 calories 
low-calorie healthy diet plan

Try Portion Control

Portion control allows you to eat everything but in moderation. You have to follow a fixed calorie count, which keeps your intake in check. This means you will be able to eat less of those items high in calories, such as chocolates, and more low-calorie food items, such as fruits. Dishing out your serving on a smaller plate also helps give a false sense of fullness by seeing your plate full. 


Exercise Regularly

When you are starting, working out daily may seem hard. But with time, it becomes a part of your life. Start slow, and build up the intensity gradually. It is also important to warm up well before you start to ensure you do not fatigue. You can alternate between exercises to keep the momentum going.

Burning Calories By Walking

Walking is an excellent physical activity to lose weight. It does not take much effort or expensive equipment. A pair of sturdy shoes and a will to lose weight is enough.

According to a study, 30 minutes of walking burns almost 200 calories. This makes burning 500 calories a day seem easy. But wait! To reach your goal of 500 calories, you need to walk 10,000 steps. Now, that seems like a lot! Good news is that you can add your treadmill exercise to the steps as well.


For example, running on the treadmill for 30 minutes roughly makes around 2 miles or 4000 steps. You can either increase the time on the treadmill or opt for another way, like taking the stairs, walking to your chores, or even taking a walk break every hour.

Burn Calories By Running on Treadmill

If you do not have a lot of time on you, we have another option. Burning 500 calories a day on treadmill is quicker, but it will take some time to get used to.

While most of it depends on your weight, age, and health, according to an estimate, you can lose 500 calories in 3 hours by jogging at 2 mph. Increase the speed to 8 mph, and you can reach your goal in 30 minutes.


It is better to start slow and gradually increase your pace to give your body time to adjust. You can also alternate between low and high speed, as well as the incline to ensure you do not get fatigued.

Burn Calories By Workout

Taking help from a trainer serves the best, but you can also make your own workout plan. Make sure you include both aerobic and anaerobic exercises to make the most out of them. There are several workout plans present on the Internet, as well as visual demonstrations to help you. Some of the best fat-burning workouts you can start doing right now are:

  • HIIT (High-Intensity Interval Training)
  • Zumba
  • Swimming
  • Weight lifting
  • Kickboxing
  • Burpees
  • Sprints
  • Cycling
  • Climbing stairs


Let’s check out some of the frequently asked questions.

Will burning 500 calories a day help lose weight?

Burning 500 calories a day will help you lose 1 pound in one week, which means you will be able to lose 10 pounds in almost 2 months. Since 1 pound contains 3500 calories, you only need a 500 calorie deficit daily.

Is burning 500 calories a day exercising good?

To burn 500 calories a day, you only need to exercise for 30 to 50 minutes. Of course, it depends on the intensity of the exercises as well. However, for most exercises such as HIIT, running on the treadmill, or cycling, you can easily lose 500 calories.

How much weight do you lose if you burn 500 calories?

If you consistently burn 500 calories a day for two months, you can easily lose almost 10 pounds or 2 kilograms. A 500-calorie deficit through diet and workout greatly impacts your weight.

Is burning 500 calories a day good for weight loss?

If you burn 500 calories a day, you will lose 10 pounds in around 2 months. For some people, this might seem little, but remember, slow and steady is the best way to go when it comes to weight loss. Your final goal is not only to lose weight but also to maintain it.

You need to alter your lifestyle and practice a good diet and physical exercise. However, do not go to extremes when exercising or dieting; otherwise, you may get fatigued or lose motivation, which is a con both ways.

If I am eating 1000 calories a day how much weight can I lose in a month? 

Truth be told, you will not lose any weight. This is because you will deprive yourself of the minimum calories required for normal functioning. Even if you manage a 1000-calorie diet, the weight you will lose will not be of any use since it will be water weight and not fat.

However, if you are extremely obese, your doctor may advise a 1000-calorie diet before you go for gastric bypass or bariatric surgery. Never make such a huge cut in your intake without discussing it with your doctor or nutritionist.

Final Verdict

If you want to burn 500 calories a day for weight loss, you need to be serious about putting in the effort. It will require daily workouts along with a healthy diet to see results. The best part is that it will not take much time if you are consistent.

By burning 500 calories each day, you will be able to lose a total of 10 pounds in almost 2 months. Eat healthily, exercise daily, and believe in yourself to achieve quick results!

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