If you are sedentary, your body burns about 2,000 calories per day naturally based on your stats. To see real health and fitness benefits, you do not need to crush yourself with cardio. You need consistent movement that gradually raises your total burn and strengthens your heart, muscles, and metabolism.

Start With 200 to 300 Calories per Workout

This is a sustainable goal for someone who spends most of the day sitting. It roughly equals:

• 30 to 40 minutes of brisk walking or light cycling
• 20 to 25 minutes of jogging, rowing, or swimming
• 15 to 20 minutes of circuit training or HIIT

This level elevates your heart rate, supports fat loss, and improves cardiovascular fitness without overtraining.

Progress Gradually

Once 300 calories per session feels comfortable, move toward 400 to 500 calories, ideally 4 to 5 times per week. That adds up to about 2,000 calories per week from exercise, which aligns well with general health and longevity targets.

Balance Cardio With Strength

If you only do cardio, your metabolism may remain lower over time. Add two or three short strength sessions each week using bodyweight or light weights. More muscle helps you burn more calories even at rest.

Stay Realistic

If you burn 250 calories in a session and stay consistent, that is more than 1,700 calories a week. You will increase energy, reduce stress, and build endurance without exhausting yourself.

Bottom Line

As a sedentary person, aim to burn 200 to 300 calories per day through focused activity to start, then build toward 400 to 500 once it feels natural. This is enough to support heart health, manage body fat, and lift daily energy without overwhelming your system.