How Can We Lose 300 Calories in a Day?

Reviewed by: | Author: Manoja Kalakanti

Planning to burn 300 calories a day? Wait a minute, is that even possible? It’s so hard to lose an extra kilo, and whatever we do, we aren’t quite getting the results we want. But hey! Don’t give up as yet, as there are some secret hacks that can help you burn some extra calories, read extra hundred calories without putting in much effort. I am sure you are all ears, all eyes rather, wanting to know the secret to getting a killer bod! Yes, you can get 300 calories a day weight loss results, with these tips and tricks. But what does losing 300 calories a day mean? Find out here.

Burning 300 Calories a Day, how much Weight Loss?The Science of Calorie Expenditure

lose 300 calories in a day

As you perform everyday activities, you burn calories, with exercise or without exercise. Even if you are too sedentary, you’ll burn 10 calories per pound of body weight on a regular basis. But yes, if you want to lose more you will have to do more. A maximum of losing 350 calories a day will lead to a 2/3 of a pound a week, provided you keep your calorie intake constant.

The Rate of Weight Loss

You will lose about 1 pound a week more than 300 calories a day. One pound of body fat equals 3,500 calories. If you can burn 350 calories daily, you’ll lose 0.5 and 1 pound per week, amounting to 0.7 pounds each week. If you continue to follow this protocol for 16 weeks, you’ll lose at least 11 pounds, even more, if you also reduce your calorie intake.

Calorie Expenditure

Ideally, you need at least 30 minutes to an hour of exercise to lose weight. Harvard Health Publications lists out several ways that a 185-pound person needs to use to lose weight. You can bike, use an elliptical trainer or walk for 52 minutes at a minimum of 4 miles per hour to lose a substantial amount of weight, read, burn close to 350 calories per session.


It is said that exercising for 2.5 to 5 hours each week helps reap maximum health benefits, but you can get the maximum benefits by reducing your calorie intake and synergistically combining the two methods to reach your weight loss goals. Just by reducing 500 to 1,000 calories every day will help you lose 1 to 2 pounds a week. If you are physically active and also reduce 150 to 650 calories daily, you can lose 1 to 2 pounds a week.

300 Calories a Day Weight Loss – Start Your Weight Loss Journey at Your Home

The more effortless it is, the easier it is to stick to a routine. Imagine watching your favorite show on Netflix and losing 300 calories while watching! Well, you can’t just do that by sitting surely, but yes there are other ways. Someone told me, you can start by adding 10 squats every time you go to the loo. Now, imagine the number of times you’ll be going to the loo in a day, multiply that with 10 squats; we’ll leave that to you to do the calculations. Sounds crazy right? But the basic idea is to add more movement throughout the day. And how can you do that? We’ll tell you how! Just keep reading.

1. Dance:


This one is my favorite! An hour of shaking your booty can burn close to 300 calories. Play up some pretty neat dance tunes and dance away burning calories while having lots of fun. Nothing feels as good as dancing away the blues. You feel less stressed by the end of a 1 hour of a sweat And what’s more? It does not even feel like a workout.

2. Move more and sit less:

move more sit less

Well, we understand you have got a sedentary job, but that does not give you the excuse to sit it out and not move around when you can. That’s easier said than done, it’s the right way of burning calories. Whenever you get a call, you just take a walk. An hour of walk, how much time does that take really? An hour and 21 minutes will burn a neat 303 calories. But if it seems too much for you, split it up into five 20-minute walks throughout the day. Park your car a few blocks away, take your dog out for a walk, walk to the nearest grocery store. Find excuses to get up and walk around. Our bodies are designed to move. And the more we sit, it has a detrimental effect on our health. Why sit so much, when you can move all around?

3. Stand and work:

Yes, you have a sitting job, but what you can do is get up every 40 minutes or so and by the end of the day you will be standing for more than two-three hours a day; you’ll end up burning 303 calories a day just by fidgeting and standing. It is time to throw away the chair and invest in a standing desk. This will help you reach your activity goals and negate all the ill-effects of sitting.

4. Start cleaning your home:

start cleaning your home

One way of burning off 300 calories a day is simple, just clean your home. Really? Is this 300 calories a day weight loss thing really possible with housework? Housework isn’t easy, as easy as it looks, that is. All that vigorous scrubbing, mopping, vacuuming, moving the furniture around and decluttering the surroundings all around. By the end of it all, you will be expending calories, and get a super clean home. A win-win situation right?

5. Get out of your home:

Don’t laze around your home. Get out, soak in some vitamin D, join your kids for a game of soccer, walk your dog, run errands by walking. Just find different games that you can play and relive your childhood. It’s such a fun way of burning calories. You’ll burn about 308 calories in just 34 minutes.

6. Jumping jack intervals:

Sitting on the couch far too long? Do a set of jumping jacks. Just thirty-two minutes of jumping jacks can burn a neat 301 calories. Okay, you don’t have to dedicate an hour to jumping jacks, you’ll get so bored. Just set an alarm on the hour from 9AM to 5PM and finish up your jumping jack routine. Eight mini-workouts makes you feel so good at the end of the day. Calories burnt, workout done, mood elevated, Wow! What more do I want?

7. Try skating:

Whenever I watch a kid zipping past me on skates, I have only one feeling, “Wish I could do it!” And why not? Anything that’s not too tedious yet makes you burn major calories is absolutely fine by me. And there is that feeling of doing something fun, throwing caution to the wind. Yes, you can enjoy indoor or outdoor ice skating and burn up 302 calories in 38 minutes. Woah, are you sure it’s that much fun? Yes, it is and you will say the same thing after zipping past in skates.

8. Stretch:


Yoga can hardly help you burn calories, it may help calm you down. This I have heard a thousand times before. But it’s so not true. Give yourself the pleasure of stretching and twisting your body for an hour and seven minutes and this vinyasa-style yoga can help burn 300 calories a You can either do one session of 1 – hour workout or split it into two sessions well, and you will feel like a sorted soul after that hour, the bonus! You will burn plus 300 calories a day!

9. Jump rope to a slimmer you:

jump rope

Can’t find your jump rope? Well, don’t worry an imaginary one will do as well. Do 13 minutes of non-stop jump rope at least twice a day and you’ll burn about 310 calories!

10. Strength training:

strength training

Strength- training is great, cause you keep burning calories even 48 hours after you finish the workout. You can either strength-train with your bodyweight or with weights (if you have that at your disposal). It helps lose fat and pack in muscles in its place. Try to include at least 20- to 30-minute sessions three times a week to see the difference.

11. HIIT is love:


Nobody likes to spend boring hours huffing or puffing on a treadmill or on an elliptical or a cycle. It’s too boring, a total yawn-fest, that is why you should start HIIT. It delivers big results in a short time. It involves periods of intense activity with short active breaks. You can try a HIIT session at your gym. Spend some intense 30 seconds on the stair stepper, phew! Then grab two dumbbells and do 24 push up rows. It’s a push-up followed by a dumbbell row in a plank position. Next, keep the dumbbells on your shoulders and do 12 solid squats. Give yourself a break for 2 minutes and repeat the circuit. You can even try HIIT either on an express cycling class or a treadmill. And yes, it will help you get closer to the 300-calorie burn mark.

12. Rock –climbing:

If you are bored of the same old drills at the gym, then you can try rock climbing. It challenges you and also helps you lose weight; and that’s not all, a rock-climbing session helps boost your heart rate and helps build stamina and boost your flexibility. Make sure you strategize right, you can burn calories within the spate of 30 minutes.

13. Kettlebell:

Workouts with kettlebells are another superlative way of burning calories, combining cardio and strength training. A 30 minutes session can burn more than 300 calories. It increases strength, cardio endurance and flexibility, all with a single piece of equipment.

How to Burn 300 Calories a Day – Best Workouts to Burn Insane Number of Calories

Don’t have a gym membership? No worries! You can burn a serious number of calories with these following workouts. It does not require any types of equipment. Your bodyweight will do just fine, just keep it fast and intensive.

1. Jump squats


A full body workout, it works most of your muscles and tones you up in a short time. It also engages your core.

  • Stand with your feet shoulder-distance apart. Then engage your core and jump up.
  • When you land, get back into a squat position and complete one rep.

Complete about 30 reps with 10-second gaps in between.

2. Spider-Man press-ups

Press-ups work the muscles in your body and if it is of the Spider-Man variety, it is even better.

  • Start in the usual press-up position; when you lower yourself down you bring your knee outside your body and bring it to the hip level.
  • Return to your starting position and repeat the move. Start with 10 reps with 30 seconds rest and notch up to about 25 reps with 10 seconds rest in between.

3. Sprints


Sprinting is a big part of interval training routines. You can sprint for 10 secs and rest for another 30 secs before trying out the next exercise. There are several places you can try this; either running machine, in a large room or outside.

Once your fitness levels are really good, try to increase your sprinting for 20 seconds and then a 10-second rest in between. When you are trying running, run as fast as you can.

That’s the advantage of interval training, it burns calories even after you are done exercising. So, do not underestimate the power of short intense workouts, sometimes they are as powerful and effective as a 30-minute workout.

How to burn 300 calories a day? The process is simple, you just need to get up and workout or if you aren’t able to find time for elaborate workouts, ensure you stay active and don’t stay put at the same place for the most part of the day. Also, continue to include short intensive workouts as when it comes to weight loss, they pack a serious punch.

Disclaimer: All exercise should be done under the supervision of certified professionals or if any medical condition exists, please do seek the advice of the physician to proceed with this exercise.

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