How Much Weight Can I Lose Burning 1,100 Calories Per Day?

How much weight you lose is directly tied to the calories you consume and burn. Burning 1,100 extra calories per day can result in significant weight loss, but it may be more exercise than you need on a daily basis. You can still lose weight at a safe rate without burning so many calories every day.

Woman checking her weight loss progress on a scale. (Image: tetmc/iStock/Getty Images)

Calories to Fat

A single pound of fat is equal to 3,500 calories. If you burn 1,100 excess calories, that's equal to nearly a third of a pound or about 5 ounces. Over the course of a week this would add up to 7,700 calories burned, which is equal to 2.2 pounds lost per week. It would take about four and a half weeks to burn 10 pounds at this rate and it would work out to nearly 115 pounds lost in a year.

Exercise Required

How long it takes to burn 1,100 calories will depend on your activity and your weight. For instance, a 150-pound person would need to play badminton for 220 minutes, run at a speed of 5 mph for 110 minutes, or cycle at a speed of 12 mph for 92 minutes. But a 200-pound person would need to play badminton for 157 minutes, run at the same pace for about 85 minutes or cycle at the same speed for 69 minutes.

Safe Calorie Deficit

Burning 1,100 excess calories per day may be excessive. According to the McKinley Health Center you should aim to keep your calorie deficit between 500 and 1,000 calories per day. This means that if you burn 1,100 calories you should actually consume an extra 100 calories a day to create a 1,000-calorie deficit. With a deficit of 1,000 calories per day you can expect to lose about 2 pounds per week.

Recommended Exercise

Attempting to burn 1,100 calories every day goes far beyond what's necessary to lose weight. According to the American College of Sports Medicine, you should aim to get 150 to 250 minutes of moderate exercise per week for moderate weight loss. That works out to about 22 to 36 minutes per day. For greater weight loss the ACSM suggests getting more than 250 minutes of moderate exercise per week.