How to Burn 1700 Calories a Day?

How to Burn 1700 Calories a Day

Losing weight occurs when you burn more calories than you eat.

To achieve this, it’s important to understand your daily calorie burn and create an effective daily calorie expenditure plan.

In this article, we will explore different strategies and a fitness plan for 1700 calories to help you reach your weight loss goals.

Before diving into the details, it’s crucial to determine how many calories you burn at rest and during exercise.

This can be done by consulting with a dietitian or using online calculators that take into account factors like weight, sex, age, and workout intensity.

To lose weight, you need to create a calorie deficit of about 2,000 calories per week through exercise and reducing your calorie intake by 1,500 calories per week.

Aim to burn 400-500 calories, five days a week through high-intensity workouts.

In the next sections, we will explore how to determine your caloric needs, track calorie burn during exercise, burn calories through various workouts, fuel properly for calorie burn, and avoid overtraining.

We will also discuss additional calorie-burning strategies and provide tips for sustainable motivation.

By following these guidelines and incorporating them into your daily routine, you can effectively burn 1700 calories a day and achieve your weight loss goals.

Let’s get started!

Determining Your Caloric Needs

To effectively burn 1700 calories a day, it is crucial to understand your individual caloric needs.

One key factor in determining your caloric needs is your basal metabolic rate (BMR), which represents the number of calories your body burns at rest.

To calculate your BMR, you can consult a dietitian or use online calculators that consider factors such as age, weight, sex, and height.

In addition to your BMR, your calorie intake plays a significant role in achieving your weight loss goals.

By creating a calorie deficit of about 214 calories per day, you can aim to lose 1-2 pounds per week healthily and sustainably.

It is important to find the balance between calorie intake and exercise to reach your desired weight loss goals.

To determine your specific calorie needs, considering both your BMR and weight loss goals, it is advisable to consult with a dietitian or use reliable online resources.

These resources can provide you with personalized recommendations and help you create an effective plan for burning 1700 calories a day.

Basal Metabolic Rate (BMR)Represents the calories burned at rest
Calorie IntakeAffects the overall calorie deficit and weight loss goals
Consultation with Dietitian or Online CalculatorsHelps determine individual caloric needs

By understanding your basal metabolic rate, and calorie intake, and seeking professional guidance, you can determine the right caloric needs to burn 1700 calories a day and achieve your weight loss goals effectively.

Tracking Calorie Burn during Exercise

Fitness trackers have become increasingly popular in helping individuals monitor their exercise and track their calorie burn.

These devices, such as Fitbit, Apple Watch, and Whoop, utilize advanced technology to estimate calorie expenditure based on factors like heart rate and personal information.

By wearing a fitness tracker during your workouts, you can accurately monitor your calorie burn and make informed decisions about your fitness routine.

The accuracy of calorie burn tracking is influenced by several factors, including your heart rate training zone and resting heart rate.

Different types of workouts also have varying calorie-burning potential.

For example, high-intensity interval training (HIIT) and cardio exercises burn more calories in a shorter period, while strength training helps build muscle mass, increasing your overall calorie burn.

To optimize your calorie burn, it is recommended to engage in a fitness routine that combines both cardio and strength training exercises.

By doing so, you can maximize your calorie expenditure during workouts and continue to burn calories even after exercise.

Utilizing heart rate-based fitness trackers and monitoring devices can provide valuable insights into your calorie burn and help you tailor your workouts to reach your fitness goals.

Types of WorkoutsCalories Burned per Hour

By understanding and tracking your calorie burn during exercise, you can make informed decisions about your fitness routine and ensure that you are on track to achieve your weight loss or fitness goals.

Fitness trackers provide an accessible and convenient way to monitor your progress and stay motivated on your fitness journey.

Burning Calories through Various Workouts

When it comes to burning calories, several types of workouts can help you achieve your goals.

Whether you prefer walking, weight liftingbikingrowing, or swimming, each activity offers its benefits for calorie burn and overall fitness.

Walking on an Incline

Walking on a treadmill at an incline is an effective way to burn calories.

By adding resistance to your workout, you engage more muscles and increase your calorie expenditure.

This form of exercise can help you burn about 1,000 calories per hour, making it a great option for those looking to shed extra pounds.

Weight Lifting

Weight lifting may not be the first workout that comes to mind when you think of burning calories, but it can be very effective.

While lifting weights at a lighter intensity with high reps won’t burn as many calories as cardio exercises, it can still contribute to your overall calorie burn.

Additionally, weight lifting helps build muscle, which can increase your resting metabolic rate and lead to long-term calorie burn.

Biking, Rowing, and Swimming

If you prefer more intense cardio workouts, bikingrowing, and swimming are excellent options. Biking for an hour can burn around 750 calories, while rowing can burn about 800-1,000 calories per hour.

Swimming is also an effective calorie-burning exercise, with the potential to burn 500-1,000 calories per hour.

These activities engage multiple muscle groups and provide a full-body workout, helping you burn calories and improve your cardiovascular fitness.

When choosing a workout routine, it’s important to consider your fitness level and personal preferences.

Find activities that you enjoy and that align with your goals.

Remember to start at a pace that’s comfortable for you and gradually increase the intensity as you build stamina and strength.

Consulting with a fitness professional can also help you create a workout plan tailored to your specific needs.

By incorporating these various workouts into your fitness routine, you can maximize calorie burn and work towards your weight loss goals.

Remember to listen to your body, stay hydrated, and fuel yourself properly for optimal performance and recovery.

Fueling Properly for Calorie Burn

Proper nutrition plays a crucial role in maximizing your calorie burn and supporting your fitness goals.

Start your day off right with a balanced breakfast that includes whole-grain carbohydrates, lean protein, and a serving of fruits or vegetables.

This will provide you with the energy you need to power through your workouts and kickstart your metabolism.

Consider options such as oatmeal with berries and a side of Greek yogurt or scrambled eggs with whole-wheat toast and avocado.

Hydration is also essential for optimal calorie burn and overall health.

Make sure to drink plenty of fluids throughout the day, especially before, during, and after your workouts.

Water is the best choice, but you can also include other hydrating options like herbal tea, infused water, or electrolyte-rich beverages.

Remember that staying hydrated helps regulate your body temperature, lubricate your joints, and transport nutrients to your muscles.

Post-Workout Nutrition

Post-workout nutrition is crucial for replenishing energy stores and supporting muscle recovery.

Aim to consume a combination of protein and carbohydrates within 30 minutes to an hour after your workout.

This helps promote muscle protein synthesis and glycogen replenishment.

Consider options like a protein shake made with whey or plant-based protein powder, paired with a piece of fruit or a handful of nuts.

Another option is a chicken or tuna salad sandwich on whole-grain bread.

The key is to find a post-workout meal or snack that combines protein and carbohydrates in the right proportions to support your recovery and fuel your body for the next workout.

While creating a calorie deficit is important for weight loss, it’s important to be cautious about excessively low-calorie diets.

Very low-calorie diets can increase the risk of nutrient deficiencies and hurt your overall health.

It’s essential to strike a balance between calorie reduction and maintaining a nutrient-rich diet to support your body’s needs.

BreakfastScrambled eggs with whole-wheat toast and avocado
Post-Workout SnackProtein shake with whey or plant-based protein powder, paired with a piece of fruit or a handful of nuts
LunchGrilled chicken or tuna salad sandwich on whole-grain bread with a side of mixed greens
DinnerGrilled salmon with quinoa and roasted vegetables

Overtraining and Rest

Overtraining syndrome can have negative impacts on your fitness journey if you don’t allow for proper rest and recovery.

It is important to be aware of the signs of overtraining and take the necessary steps to avoid it.

Signs of Overtraining

Recognizing the signs of overtraining is crucial in preventing its negative effects.

Some common signs include:

· Irritability and mood swings

· Decreased athletic performance

· Loss of appetite

· Sleep disturbances

· Increased susceptibility to illness and injury

These symptoms may indicate that your body is not fully recovering from intense exercise and needs more rest.

Overreaching and its Impact

Overreaching is a condition similar to overtraining where you push your body too hard without giving it enough time to recover.

This can lead to a decrease in athletic performance and overall fitness level.

To avoid overtraining and overreaching, it is important to incorporate rest days into your training schedule.

Rest days allow your body to recover, repair muscle tissue, and replenish energy stores.

The Importance of Rest and Recovery

Rest and recovery are essential for optimizing your fitness results.

Taking time off from intense workouts allows your body to adapt and grow stronger.

It also helps prevent physical and mental burnout, reducing the risk of overtraining.

During rest and recovery periods, focus on activities that promote relaxation and rejuvenation.

This can include gentle stretching, foam rolling, yoga, or simply taking a day off from structured exercise.

Remember, rest and recovery are just as important as the workouts themselves.

Listen to your body, pay attention to the signs of fatigue, and prioritize your well-being to achieve sustainable long-term progress.

Additional Calorie-Burning Strategies

In addition to exercise, there are several other strategies you can incorporate into your routine to burn extra calories.

These strategies can complement your fitness plan and contribute to your overall calorie expenditure.

Let’s explore some of these additional calorie-burning methods:

Ice Vests

One interesting technique is wearing an ice vest during your workouts.

The cold temperature stimulates your body to work harder to maintain its core temperature, resulting in an increased calorie burn.

While wearing an ice vest alone won’t lead to significant weight loss, it can provide a small boost to your calorie expenditure.


Cryotherapy involves exposing your body to extremely cold temperatures for a short period.

This exposure can promote fat burning and even convert white fat, which is associated with weight gain, into brown fat, which may aid in weight loss.

However, it’s essential to consult with a professional before attempting cryotherapy to ensure your safety and well-being.

Sleep Patterns

Your sleep patterns can also influence your calorie burn.

Establishing a regular sleep routine and ensuring you get enough restful sleep can support healthy metabolic function and contribute to overall energy expenditure.

Aim for 7-9 hours of sleep each night and prioritize a consistent sleep schedule to optimize your calorie-burning potential.

Remember, these additional calorie-burning strategies should be combined with a well-rounded fitness plan that includes regular exercise, proper nutrition, and ample rest.

Incorporating these strategies can provide an extra boost to your calorie expenditure and support your weight loss journey.


Weight loss through exercise is achievable by implementing effective calorie expenditure strategies.

By creating a calorie deficit through high-intensity workouts and dietary adjustments, you can burn 1700 calories a day.

However, it is crucial to prioritize sustainable motivation for exercise to ensure long-term success and overall well-being.

To begin your weight loss journey, calculate your individual caloric needs and consult with a dietitian if necessary.

Dedicate five days a week to high-intensity workouts, aiming to burn 400-500 calories per session.

Combine cardio and strength training exercises that you enjoy and that suit your fitness level.

Proper nutrition and rest are equally important for achieving your weight loss goals.

Fuel yourself with healthy whole-grain carbohydrates, low-fat dairy products, fruits, and vegetables.

Stay hydrated and indulge in post-workout nutrition to aid in recovery.

Additionally, be mindful of overtraining and overreaching, as they can hinder your progress.

Allow for rest days and listen to your body’s signals to avoid burnout.

Remember, sustainable motivation is key.

Maintain a positive mindset towards exercise and set realistic goals.

Keep track of your progress to stay motivated and celebrate small milestones.

By adopting these strategies, you can create a sustainable lifestyle and achieve your desired weight loss through exercise.

FAQ About Burning 1700 Calories a Day

How do I determine my daily caloric needs?

To determine your daily caloric needs, you can calculate your basal metabolic rate (BMR) using online calculators or consult with a dietitian.

Your BMR is the number of calories your body burns at rest.

How can I track my calorie burn during exercise?

You can track your calorie burn during exercise using fitness trackers like Fitbit, Apple Watch, or Whoop.

These devices estimate calorie burn based on factors like heart rate and personal information.

What types of workouts are effective for burning calories?

Walking on a treadmill at an incline, lifting weights with high reps, biking, rowing, and swimming are all effective calorie-burning exercises.

How should I fuel myself properly for calorie burn?

Start your day with a small breakfast and stay hydrated throughout your workouts.

Eat healthy whole-grain carbohydrates, low-fat dairy products, fruits, and vegetables.

Avoid saturated fats and drink plenty of fluids.

What are the signs of overtraining?

Signs of overtraining include depressed mood, fatigue, hormonal changes, irritability, loss of appetite, and sleep disturbances.

Are there any additional calorie-burning strategies?

Wearing an ice vest or sleeping in a cooler environment can burn extra calories. Cryotherapy, exposing your body to very cold temperatures, can also promote fat burn.

Developing a regular sleep pattern and ensuring proper hydration contributes to calorie burn as well.

How can I burn 1700 calories a day?

Burning 1700 calories a day requires a combination of exercise, proper nutrition, and rest.

Calculate your individual caloric needs and create a calorie deficit through high-intensity workouts and dietary adjustments.

Prioritize rest and recovery and listen to your body’s signals.