The recommended daily calorie burn varies based on factors like age, gender, activity level, and overall health. Generally, aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise. This translates to approximately 500 to 1,000 calories burned per day, helping maintain a healthy weight.
To complement your calorie-burning efforts, align your daily caloric intake with your goals. For weight maintenance, consume the same amount of calories you burn. For weight loss, create a calorie deficit by eating slightly fewer calories than you burn. Conversely, for muscle gain, consume a surplus. Individual needs vary, so consider consulting a healthcare professional or fitness expert for personalized guidance.