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Home arrow Fitness arrow Training arrow How to Burn 2,000 Calories a Day: Is It Possible?

How to Burn 2,000 Calories a Day: Is It Possible?

Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: March 15, 2023
7 min read 1578 Views 0 Comments
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A calorie deficit is the most straightforward way to lose weight. Burning 2,000 calories a day is a challenging feat and may not be suitable for everyone. We’ve taken a look at the different ways you can burn 2,000 calories a day and how it could affect your health. Check out our article now.

how to burn 2000 calories a day

The most simple way to lose weight is to create a calorie deficit. This means that you consume fewer calories a day than you burn. You burn calories each day through natural bodily functions but can also burn more by increasing the amount of exercise you do.

There are lots of different activities that can help you burn more calories, including high-intensity interval training, running, and cycling.

To lose 1 pound per week, you need to burn 500 extra calories a day, which is a total of 3,500 calories. Losing 1–2lbs of body weight each week is considered a healthy amount of weight loss, and anything more than this could be considered unhealthy weight loss and may result in negative side effects.

If you’re looking to up the number of calories you burn each day, then you will need to find exercises that help you lose weight. Depending on how many calories you want to burn a day, these exercises may change in intensity and duration.

In this article, we’re going to help you understand how to burn 2,000 calories a day and provide some tips on the best exercise program for burning more calories through exercise. Keep reading to learn more.

Is It Possible to Burn 2,000 Calories per Day?

It is entirely possible to burn 2,000 calories a day. You will need to boost your metabolism, eat at a calorie deficit, be moderately active for longer, and carry out higher-intensity exercises.

Your body already burns calories every day through biological activities, including breathing, moving blood around the body, and digesting food. You’re also likely to burn calories without even realizing it doing day-to-day activities, like making a coffee, walking to your car, and even getting in and out of the shower.

Your body likely burns somewhere close to 2,000 calories a day without you even trying, but to burn an extra 2,000 calories, you will need to increase your physical activity beyond the usual.

It is important to note that the average person should not aim to burn 2,000 calories every single day through exercise as it requires much more energy and could leave you feeling more fatigued than normal. It could lead to over-exercising, which actually has a negative effect on your health and immunity.

In fact, burning 2,000 calories each day through exercise would actually require you to have an athlete’s level of fitness, which is why it is such a challenging feat.

Speak with your doctor before beginning any kind of intense workout regime to ensure it is safe for you.

How Long Does It Normally Take to Burn 2,000 Calories?

Through normal biological function, you are likely to burn somewhere near 2,000 calories each day. This amount may vary depending on your age, gender, and activity level. To burn 2,000 calories through exercise, you need to increase the intensity and duration of exercise by, perhaps, running longer distances than you would have previously.

If you were to run at a fast pace, for example, the average runner would need to run for 2.5 hours to burn 2,000 calories. In addition, for someone weighing 170lbs, around 3 hours of high-intensity squats would be needed to burn 2,000 calories.

Put simply, you are able to burn somewhere between 100–120 calories with each mile you run, and so you would need to run around 20 miles to meet your 2,000-calorie goal.

Burning 2,000 calories each day is a challenging feat and should not be tried every day. In fact, the average person is unlikely to be able to achieve this goal due to the level of fitness required.

Instead, you should try to burn around 500 calories each day to lose a pound a week. This weight loss is considered healthy weight loss.

10 Best Workouts on How to Burn 2,000 Calories a Day

Burning 2,000 calories each day requires longer and more intense workouts. Naturally, the body burns calories each day through biological functions, but to burn 2,000 calories, you would need to run at a fast pace for nearly 2.5 hours or engage in HIIT exercises for almost 3 hours.

Burning 2,000 calories a day is not a feat many can achieve through their regular exercise regime. Instead, we recommended increasing the amount of exercise you do to burn more calories without pushing yourself too far.

When it comes to losing weight, you should always aim for a healthy amount of weight loss (1–2 pounds per week) rather than trying to lose lots of weight in a short amount of time. Healthy weight loss is much more sustainable, will help you build better eating habits, and can help you keep off the weight you lose and avoid weight gain.

Losing weight can help put you at reduced risk of developing a number of chronic conditions, including heart disease, diabetes, and stroke. So, cutting calories, eating regular meals filled with healthy foods, and engaging in more exercise can help improve your overall health.

To increase your calories burned each day, reduce body fat, and lose weight, there are a few exercises you can try. We’ve taken a look at a few below.

#1 High-intensity interval training

HIIT workouts are a fantastic method of increasing the calories you burn when you work out and are known to aid weight loss. HIIT workouts consist of bursts of high-intensity exercises that are split up with short breaks. It is a favorite among doctors and celebrities for its ability to help you shift stubborn fat.

HIIT workouts can cover a range of different exercises that target different muscle groups. This kind of exercise may include skipping, jumping, and sprinting, along with bodyweight exercises.

A HIIT workout usually consists of around 4–6 reps of each exercise, followed by 4–6 reps of the next. You complete each cycle of all exercises between 3–10 times, depending on the intensity of your workout.

#2 Running

Running is a fantastic aerobic exercise that can help you burn more calories with each workout. It is estimated that you can burn between 100–120 calories per mile you run!

If you’re new to running and looking to incorporate a daily run into your routine, we suggest taking a look at the running apps. Most running apps provide you with personalized workouts adjusted in accordance with the results the app records and offer educational tidbits to enhance your running experience.

Treadmill running

If you’re not a fan of park runs and don’t have the time during daylight hours to run, you may prefer treadmill running. Running regularly each week is a great way to get your body burning calories.

#3 Cycling

If you’re aiming to lose weight, cycling is an excellent method of burning more calories during your workouts. Indeed, you could burn up to 700 calories every hour while cycling, depending on the velocity you’re cycling at. Intense cycling will burn more calories than leisurely cycling!

It is the ultimate form of cardio and is a great activity to add to your fitness routine. Cycling can be done outdoors or on a stationary bike in the gym!

#4 Swimming

Swimming can help you burn around 500 calories per hour! If you’ve got access to a swimming pool, swimming a few times a week can help you burn more calories and increase your muscle mass.

#5 Water aerobics

And if you want a lower-intensity exercise still in the water, water aerobics is a great and non-sweaty way to burn a few calories. You can burn around 240 calories in a 1-hour session of water aerobics.

#6 Jumping rope

Rope jumping is known as a great way of burning calories. The number of calories you can burn from an hour of rope jumping can be between 700 and 800, depending on your pace. It’s also really easy and requires only a rope and trainers!

#7 Hiking

Hiking is a good option if you’re looking to combine relaxation with exercise. You’ll get to take the scenic route as you lose weight, and you could even do it with friends to make it more sociable.

#8 Dance

No matter how many calories you burn, dancing is a fun exercise to try out. Aerobic dance is good for weight loss for the whole body; the average person can burn around 400–580 calories per hour.

If dance isn’t your thing, but you like the idea of moving to music, you could try out a Zumba class.

#9 Kickboxing

Cardio kickboxing is a workout method where you punch and kick the air. You can burn around 300–450 calories per hour with this activity. It’s an excellent weight-loss method and can also help you improve your coordination.

#10 Stair climber

The stair climber at the gym may seem a little intimidating, but it’s actually an excellent method of burning lots of calories in one session. In just one hour, it is estimated that you can burn around 1,000 calories on a stair climber. While you might not make it to an hour, you could incorporate this machine into your gym routine.

A Word From Our Coach

When trying to reduce your weight, you’re likely to come across the term caloric deficit. A caloric deficit is essentially consuming fewer calories than your body burns each day. It is the most straightforward method of weight loss.

Your body naturally burns calories each day through biological processes; the number of calories you burn in this way is referred to as your basal metabolic rate. If you reduce your caloric intake and increase your activity levels, you can begin burning calories at a higher rate each day.

To lose weight, you will want to burn excess calories, and to lose 1lb a week, you will need to burn approximately 500 extra calories per day. Healthy weight loss is defined as losing 1–2lbs per week.

While you might want to burn more than 500 calories a day, you will unlikely be able to maintain this activity level. Most average people will not be able to sustain the exercise required to burn 2,000 calories a day. This amount of training could lead to over-exercising and several other adverse side effects.

Instead, you should aim to burn as many calories as your body will allow rather than seeking to burn 2,000 calories specifically. Exercises that help burn more calories include jumping rope, jogging or running, swimming, and HIIT workouts.

Be aware that increased exercise may cause you to gain weight as you increase muscle mass.


If I burn 2,000 calories a day, how much weight will I lose in a week?

Burning 2,000 calories a day is an unsustainable amount of calories to burn each day. Instead, you should aim to burn around 500 calories a day to lose 1lb a week. Burning 2,000 calories a day can result in fatigue, over-exercising, and exhaustion and isn’t sustainable for the average person.

Is burning 2,000 calories a day good?

Burning 2,000 calories a day requires an athlete’s fitness level and is unsustainable for the average person. To lose 1lb a week, you should aim to burn 500 calories a day; however, no matter how many calories you burn, increasing activity levels each day can help you lose weight.

How many steps does it take to burn 2,000 calories?

The amount of calories you can burn per step depends on your height and weight. For a person between 5’6″–6ft, weighing 300lbs, you would need to take 20,000 steps to burn just under 1,500 calories, which means you would need to take more than 20,000 steps to burn 2,000 calories.


Burning 2,000 excess calories a day is an unsustainable amount of calories to burn daily through exercise. Instead, it would be best if you aimed to exercise daily and complete calorie-burning exercise without over-exercising and tiring yourself out.

Look at our exercise tips to find new exercises to add to your routine for fast weight loss.
If you’re planning on taking up daily running, you could check on the best-running apps for extra motivation!

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: March 15, 2023
7 min read 1578 Views 0 Comments

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