What Should My Move Goal Be on Apple Watch to Lose Weight

What Should My Move Goal Be on Apple Watch to Lose Weight?

The Apple Watch is not only a stylish accessory but also a powerful fitness tracker that can help you achieve your weight loss goals. One of its key features is the Move goal, which tracks the number of calories you burn throughout the day. Setting the appropriate Move goal is crucial to ensure you are challenging yourself enough to lose weight but not overexerting yourself. In this article, we will explore how to determine your Move goal on Apple Watch to effectively shed those extra pounds.

Calculating Your Basal Metabolic Rate (BMR)

Before setting your Move goal, it is important to understand your Basal Metabolic Rate (BMR). BMR is the number of calories your body needs to perform basic functions at rest, such as breathing and digestion. Several factors influence BMR, including age, weight, height, and gender. You can use online calculators or consult with a healthcare professional to determine your BMR.

Determining Your Daily Caloric Deficit

To lose weight, you need to create a calorie deficit by burning more calories than you consume. A pound of fat is roughly equivalent to 3,500 calories. Therefore, to lose one pound per week, you would need to create a daily caloric deficit of 500 calories. This can be achieved by reducing your calorie intake and increasing your physical activity.

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Setting Your Move Goal

Once you have determined your daily caloric deficit, you can set your Move goal on Apple Watch accordingly. A general guideline is to aim for burning 70-80% of your daily caloric deficit through physical activity. For example, if your daily caloric deficit is 500 calories, your Move goal should be around 350-400 calories. However, it is important to listen to your body and gradually increase your Move goal over time as you become more fit.


Q: Can I set a higher Move goal to lose weight faster?
A: While it may be tempting to set a higher Move goal to accelerate weight loss, it is crucial to strike a balance. Pushing yourself too hard can lead to burnout or injuries. It is recommended to consult with a healthcare professional or a certified fitness trainer to determine a safe and effective Move goal based on your fitness level and weight loss goals.

Q: Does the type of physical activity affect the Move goal?
A: Yes, the type of physical activity you engage in can affect your Move goal. Apple Watch uses various sensors to track your movement and heart rate, so activities that involve more intense movements and increased heart rate will contribute more to your Move goal. However, all physical activity, regardless of intensity, contributes to burning calories and achieving your weight loss goals.

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Q: Can I change my Move goal if I find it too challenging or easy?
A: Yes, you can adjust your Move goal on Apple Watch at any time to better suit your needs. If you find it too challenging, you can lower it temporarily and gradually increase it as you become more comfortable. Similarly, if you find it too easy, you can increase it to ensure you are pushing yourself enough to achieve your weight loss goals.

In conclusion, setting the appropriate Move goal on your Apple Watch is essential for effective weight loss. By calculating your BMR, determining your daily caloric deficit, and setting a Move goal that aligns with your weight loss goals, you can make the most of your Apple Watch’s fitness tracking capabilities and achieve your desired results. Remember to listen to your body, consult with professionals if needed, and gradually increase your Move goal over time for a safe and successful weight loss journey.


  • Laura @ 262.run

    Laura, a fitness aficionado, authors influential health and fitness write ups that's a blend of wellness insights and celebrity fitness highlights. Armed with a sports science degree and certified personal training experience, she provides expertise in workouts, nutrition, and celebrity fitness routines. Her engaging content inspires readers to adopt healthier lifestyles while offering a glimpse into the fitness regimens of celebrities and athletes. Laura's dedication and knowledge make her a go-to source for fitness and entertainment enthusiasts.

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