Determine Your Goals
Before you can determine how many calories you need to burn during your work out, you need to determine your fitness goals. Do you want to lose weight or maintain your weight while getting into better shape? If you want to lose weight, how much weight do you want to lose each week? You will also need to keep a food journal for a week or two in order to determine how many calories you regularly consume so that you know where you are starting.
Do the Math
If you want to lose one pound per week, you will need to create a calorie deficit of 3,500 calories per week in order to reach your goal. If you divide 3,500 by seven, you will realize that you need a calorie deficit of 500 calories each day. If you want to lose two pounds per week, you will need to create a deficit of 1000 calories each day. On the other hand, if you want to maintain your weight, you will need to increase your calories by the number you burn each day while working out.
Decide How Many Calories to Burn
If you want to lose a pound each week, you know that you need to create a deficit of 500 calories per day. It's now time to figure out how you want to break that up. If you love working out, you might decide to keep your calorie consumption the same and just burn 500 calories per day working out. If you like a less intense workout, you might decide to eat 250 fewer calories per day and burn 250 calories during your workout.
Now that you have the power of knowing how many calories you need to burn during your workout, you will need to follow through with your goals. Set time aside each day to exercise and stick to it. Treat it like any other appointment. If something comes up in life and you cannot make your workout, be sure to alter your caloric intake accordingly. If you would normally burn 400 calories during your workout, you will need to eat 400 fewer calories that day. Be sure to read food labels and keep good records so that you do not fool yourself and get off track.