Affiliate links on our site may earn us commissions. Learn More.

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy Policy.


Discover The Best Wellness Tips In Your Inbox

Subscribe to Health Reporter’s newsletter and get our health experts’ highlights and the latest news about healthy living.
The newsletters are spam-free and sent from our health experts and professionals.

Thank You!

You have successfully subscribed to our newsletter!
Home arrow Nutrition arrow Weight Management arrow How to Burn 500 Calories a Day: Tried and Tested Tips

How to Burn 500 Calories a Day: Tried and Tested Tips

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 31, 2023
5 min read 2379 Views 0 Comments
clock 5 eye 2379 comments 0

You can easily burn 500 calories a day, but you will need to be consistent, determined, and dedicated in your efforts.


To lose weight, you must expend more calories than you consume, but this does not have to be a grueling process.

Many people can lose weight by adjusting their diet without giving up their favorite food and exercising. The calorie deficit technique is a valuable beginning point, particularly for overweight people. Moreover, it has become easier to monitor calories due to the availability of websites and mobile applications.

Throughout this article, we will look at how to burn 500 calories a day, maintain a healthy weight, and improve your overall health and wellness.

How to Burn 500 Calories a Day Without Exercising?

Try adjusting your diet first! Take close attention to the food you eat and making slight adjustments to your daily calorie intake to your diet can help with burning calories.

First, try to replace high-calorie foods with low-calorie alternatives. A few examples of high-calorie foods with low-fat foods you can replace them with are as follows:

  • Replace chicken or turkey with skinless turkey or chicken.
  • Replace pork ribs with pork tenderloin or lean smoked ham.
  • Replace cold cuts with low-fat cold cuts or low-fat-pressed meats.
  • Replace granola with bran flakes.
  • Instead of whole milk, take low-fat or skim milk.
  • Replace ice cream with sorbet or sherbet or fat-free frozen yogurt.
  • Replace high-fat nuts with light microwave popcorn.

In essence, you should choose low-fat foods, eat fewer, smaller meals regularly, and drink lots of water. However, simply promoting calorie deficit or eating a well-balanced diet will not help burn calories as quickly or as effectively as you would like.

What Is the Fastest Way to Burn Calories?

The fastest way to burn calories is cardio training. You can try running, swimming, or even stair climbing. High-intensity workouts help burn calories quickly and effectively.

However, your body needs a rest, so don’t do cardio every day. Opt for yoga or pilates and let your muscles relax.

How to Burn More Calories? 5 Great Options

Alongside a change in dietary requirements, you will need to add fat-burning workouts into your routine to burn 500 calories a day. Physical exercise does not have to be a penance for not doing something else more pleasurable. You can have a good time, burn fat, and build muscle while taking good care of your body and health.

According to the Dietary Guidelines for Americans, most people must lower their caloric intake while increasing their physical activity for effective fat loss and weight loss. Experts suggest that you will need to cut your daily caloric intake by 500 to 750 calories to lose 2 pounds per week on average.

The following cardio exercises and calorie-burning workouts will see you burning more calories than you could if you depend on dieting alone.

#1 Take the stairs

If you need to get to the top floor, walk right up as many flights as possible before taking the elevator for the remaining distance. Without going to a gym, stair climbing is one of the most straightforward cardio activities for burning calories and fat loss.

#2 Don’t forget weight training

Weight training makes use of muscles, which increases muscle mass. Increasing muscle mass is beneficial because it burns more calories than body fat, even if you do not undertake any exercise. Muscle burns 50 calories per day at rest, whereas fat burns only 20 calories per day.

#3 Take a moment to stand if you can

If you have the option of converting your workstation into a standing desk for at least a portion of the day, you should contemplate doing so.

Studies show that sitting for an extended period is detrimental to one’s health. You can burn 24 calories when you work from a standing desk for three hours compared to sitting for the same amount of time.

#4 Try running

Running on a treadmill or outdoors is a strenuous activity that results in significant calorie burn. It is also one of the most efficient fitness methods of burning 500 calories. If you want to burn those calories it would take to run about 5 miles a day. If you hate running, try walking instead.

#5 Start swimming

Swimming is not only a fun activity, but it is also an excellent fitness exercise for your health. It is beneficial to your heart, muscle tone, and weight loss. However, as with any form of exercise, combining it with a healthy diet is critical if you want to burn fat and lose weight.

How Many Calories Does HIIT Burn?

According to some studies, HIIT burns as many as 450 calories in 30 minutes.

HIIT involves intense bouts of fitness workouts. The workouts range from riding to jumping lunges, running, stationary bike riding, jump squats, weight training, working the treadmill, skater lunges, and more. A typical HIIT workout consists of 5–8 exercises performed for 30–60 seconds each, followed by 20–30 seconds of rest time.

The intense bouts cause your body to enter an anaerobic condition, which aids in calorie burn and fat loss. Working hard and recovering lost energy when doing (HIIT) is essential. Exhaustion might creep in because you are putting in all of your efforts. Before repeating the same workout or moving to the next one, the break is vital.

How Many Calories Does an Hour of Swimming Burn?

Swimming at a moderate pace for an hour will burn approximately 400 calories for a 150-pound person, and swimming at an intense pace will burn roughly 700 calories. 

It is also the best exercise suited for the entire body and fat loss. The variables that influence the calories burned while swimming are duration, intensity, swim efficiency, swim stroke, and individual body weight.

Increased caloric expenditure occurs when you swim faster and for a longer distance. The freestyle stroke, which is also the fastest of the swimming strokes, has the prospect of burning the most calories. However, it does not mean you must always go for the freestyle each moment you go into the swimming pool.

How Long Does It Take to Burn 500 Calories?

Depending on your body weight, you can burn up total calories amounting to 500 in only 30 minutes of exercise. In general, the more you weigh, the more calories you will burn when engaging in the same exercise as someone who is physically smaller.

According to a Harvard Medical School report, a 125-pound person will have to walk at a speed of 4 miles per hour for approximately 111 minutes to burn 500 calories. If you are walking at the same tempo as a 125-pound person and weigh 155 pounds, it will take less time to burn the same amount of calories.

How Many Steps Burn 500 Calories?

It takes 20 steps to burn one calorie. Therefore, to burn 500 calories, you need to take 10,000 steps or 5 miles

The average calorie stipulation for an average female is 1,800 calories, and for an average male, it is 2,200 calories.

The rate at which different people burn calories varies from one person to the next because each individual is unique. Weight, stride length, and overall fitness, as well as pace and the slope of the terrain, all have an impact on your calorie burn.

A Word From Our RD

Various factors, including the intensity, length of time, and form of exercise you perform, influence the number of calories you burn. The regularity with which you exercise becomes an important factor in determining your caloric expenditure over several sessions.

When it comes to exercise, intensity relates to the quantity of effort put forth.

Primarily, the intensity of the workout will accelerate the rate at which you will burn calories during the session. More intense exercises, such as high-intensity interval training (HIIT), running, and strength training, burn more calories per unit of time than less intense exercises.

If you want to lose weight, try adjusting your diet as well. Instead of eating large meals, try eating more frequently but in smaller portions.


Several people find it challenging to lose or maintain weight. No magical formula will help you lose weight and keep it off, but the easiest way to do it is to start burning the extra 500 calories a day. How to do that?

Getting enough exercise and eating a healthy, well-balanced diet are the cornerstones of any successful calorie-burning strategy. It is important to remember that everyone is unique and burns calories differently. 

You must keep exercising, pushing yourself out of your comfort zone, and striving to achieve your fitness goals.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
Was this article helpful?
Thank you! We received Your feedback
Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: March 31, 2023
5 min read 2379 Views 0 Comments

Leave a comment

Thank you for your comment!
We will review it as soon as possible.
Your Name
Missing required field
Your Comment
Missing required field