How to Burn 3000 Calories a Day

How to Burn 3000 Calories a Day

Burning 3000 calories seems like a gigantic task to accomplish in a day. But a few simple changes in your daily routine can do wonders to your body. Along with exercising religiously, you need to eat healthy foods to maximize the results.

Are you looking for the best and the most sustainable ways on how to burn 3000 calories a day? We’re here to make things easy for you. We have some great information that is sure to help you in your weight loss journey. Let’s keep reading.

How to Burn 3000 Calories a Day by Exercising

Walk or bike

You know how to burn 3000 calories a day by walking but not sure if you should do it? Burning 3000 calories a day is going to take more than just exercising for an hour a day. You must make physical activity a part of your life, and walking to work or the local grocery store is the easiest way to do that.

Biking is another activity that burns a lot of calories per hour. It also works your entire body and is fun to do. You can also look into mountain biking or get a recumbent bike at home for easy exercise. Can’t walk or bike to work? Why not take public transport? This will involve walking to the train or bus station and this way you can get some steps in.

Lift weights

Weightlifting is a blessing in the way that it allows your body to burn calories even when after the workout. Lifting weights regularly will increase your muscle mass. And the more muscle mass you have the more calories you will be able to burn even when you are at rest.

Not a gym person? You can try various bodyweight strength training exercises at home like lunges, planks, pushups. Carrying your toddler around squatting while holding a couple of water bottles also counts. Better still, buy a few dumbbells and get started on some free-weight exercises like dumbbell shoulder press and triceps kickback.

Lift weights - How to Burn 3000 Calories a Day

Jump rope

Cardio is a must-do when you are striving to burn 3000 calories a day. Wondering how to burn 3000 calories a day while having a lot of fun? Rope jumping is the way to do it. This activity gets you flexing both your lower and upper body and allows for some serious fat burning.

An average person can burn up to 15 calories per minute by skipping rope. Not only that, but it also improves your coordination and balance. With practice, you can raise your rope jumping rate and burn even more calories as you go.


Swimming is an excellent way to shed a lot of pounds if you enjoy it. This full-body activity allows you to burn fat from all the major muscle groups in your body. Swimming in cold water burns even more calories since your body has to work to keep itself warm. Even 30 minutes of good pool time can lead to considerable calorie burning.

In addition to that, it is a low impact activity. So, if you have knee or back pain and can’t do running or jumping, swimming will be your savior. It gives you a great workout without hurting your joints. That’s a win-win.

Stay active at work

Don’t have a lot of time to dedicate to the gym but still want to lose weight? One great way to accomplish this is to make your work more active. Start by standing up from your desk and stretching every 30-45 minutes. You can also just move your legs and arms a bit while sitting at your desk. Small movements count!

Another thing you can do to stay more active is taking a walk after your lunch or coffee breaks. Make it a point that you skip the elevator and take stairs as many times as you can. Working from home? Why not get a standing desk? It doesn’t add a lot of activity, but it is much better than sitting entirely still on a chair for hours and hours.

How to Burn 3000 Calories a Day

Nutrition Tips to Lose Weight

Wondering how much weight can you lose if you burn 3000 calories a day? Ideally, you can lose up to 1 pound a day, but relying solely on exercise can become cumbersome. Why not tweak your diet a little bit to achieve better results? Here are a few tips to eat food that will provide the required nutrition while helping you lose weight.

Go for whole grains

Replace your simple carbohydrate cereals and snacks with whole-grain foods. These contain complex carbs that take longer to digest and keep your fuller for longer. Start by swapping your white bread with whole-grain bread, white rice with brown rice, and sugary breakfast cereal for a warm bowl of oatmeal. You can also make quinoa an important part of your diet for that added benefit of protein.

Track your calories

A lot of people who are overweight or are looking to shed some fat usually end up eating more calories than required. To be able to create a 3000 calorie deficit every day, it is imperative that you keep a calorie log. Then your diet plan must go along with your burn target. You can use mobile applications to do this or read the labels on your food to calculate your daily calories.

Track your calories - How to Burn 3000 Calories a Day

Watch your drinks

Packaged drinks like sodas and fruit juices are full of added sugar, so they are high in calories. It not only prevents you from losing weight but also creates various other health complications down the road. Instead, go for sparkling water infused with some lemon or any fruit of your choice.

A step further would be to make your own green juices at home that have considerably fewer calories. This is one of the easiest ways to eliminate a lot of calories from your diet.


If you’ve been hunting answers to the question, how to burn 3000 calories a day, you’re in luck. Because in this little guide, we cover all that you need to know to accomplish just that. This article is not about exercising hard and eating next to nothing. We introduce you to healthy ways of melting that unwanted fat. So, read up and set yourself for success.