Calories used in exercise > calories eaten = weight loss.
This means that to lose weight, the number of calories you burn by exercising needs to be greater than the number of calories from the foods you eat and drink. Even if you work out a lot, if you eat more calories than you burn, you will gain weight.
Another way to look at this is that a 30- to 50-year-old woman who does not exercise needs about 1,800 calories a day to maintain her normal weight. A 30- to 50-year-old man who does not exercise needs about 2,200 calories to maintain his normal weight.
For every hour of exercise they do, they would burn:
- 240 - 300 calories doing light activity such as cleaning house or playing baseball or golf
- 370 - 460 calories doing activity such as a brisk walk (3.5 mph), gardening, biking (5.5 mph), or dancing
- 580 - 730 calories doing activity such jogging at a pace of 9 minutes per mile, playing football, or swimming laps
- 740 - 920 calories doing activity such as running at a pace of 7 minutes per mile, playing racquetball, and skiing
If this man and woman do not change their diet and add any of the activities above to their lifestyle, they will lose weight.