I want to add a 2000 calorie workout... how many calories in a step??

[OICU812]

I want to boost my calorie burn by 2000 calories. What approximations can I use to achieve this goal?

[JohnnyRow]

Are you asking for suggestions for how to burn an extra 2000 calories,

or do you want to manually log a workout that says you burned 2000 calories?

[Dominique]

In the subject line, you talk about a "2000 calorie workout", as well as calories & steps. In the body of your post, you talk about increasing your energy expenditure by 2000 calories (on a daily basis, I assume). I agree more information is needed about what is it you are trying to achieve.

Steps correlate to some extent with energy expenditure (calories burned), but you need to take into account the intensity of the stepping (e.g. slow walking vs. brisk walking vs. jogging vs. running), flat vs. incline etc. The Compendium of Physical Activities is a good source for comparing various activities, using MET.

It’s hard for me to see the point in increasing energy expenditure by as much as 2000 calories, whether it is for weight loss, health or fitness.

[t.parker · Accepted solution]

If you are talking about active calories only (no BMR included) to burn in one go then it's quite an effort to make. For me, burning this much takes approximately 3 hours of medium to high intensity workout (mostly endurance based). If I go for high intensity activity only (fast running, vigorious cycling) the energy expenditure per hour is higher but I won't last long enough to reach 2k+. Yesterday, 2.5hr of evening workout gave me approximately active 1200kcal burnt (mind, it's just an estimate, no device will give you accurate results, but in my case it's consistent). My longest sessions reach even 6-7 hrs and even then it's a challenge to get extra 2000k. One of my sessions, 7hrs long with short break in the middle gave me approx. 2500kcal. In other words, you want to boost your energy expenditure, you need to have lots of free time 😉

[Dominique]

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@t.parker wrote:

In other words, you want to boost your energy expenditure, you need to have lots of free time 😉

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Exactly my thoughts too: it’s basically like becoming a professional athlete who needs to train full time.  

[t.parker]

@Dominique not necessarily an athlete but requires to be very dedicated 🙂 I don't have a problem with starting my session after work. On weekdays I have short sessions of 2-3hrs and I start around 8pm and staying until place closes (11pm). On weekend, I have one long session which lasts from 5-7hrs. With such setup, looking at last month data, it gave me 20000kcal (active, no BMR) and took me total of 48hrs (14 sessions in total, one week off due to catching bad cold). This means, one session lasts on average almost 3,5hr. moreover, it means 3,5hr pretty much almost every other day during 30-31 days of month. This is a lot of time and even more dedication needed if one wants to use the exercise to boost energy expenditure 🙂 Maybe one doesn't have to be an athlete but must be dedicated like an athlete 😄

[OICU812]

OK I've been doing a 1000 calorie burn at the gym and my step counts are through the roof so maybe that is good enough for now.  For my life and lifestyle the time required for a 2000 calorie burn isn't out of the question.

[Dominique]

What is your aim with the 1000 calorie workout? Was it done on the treadmill (I can’t think of another way to send step counts "through the roof" at the gym)? Do you intend to do it everyday?