If you are currently 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 all-out cardio sessions. 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 sits most of the day. 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, build toward 400 to 500 calories, ideally 4 to 5 days per week. That adds up to about 2,000 calories per week from exercise, a solid target for general health and longevity.

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 per session and stay consistent, that is more than 1,700 calories per week. Expect higher energy, lower stress, and better 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 as it feels natural. This is enough to support heart health, manage body fat, and lift daily energy without overwhelming your system.