How Many Calories Should You Burn Daily? Here’s What Experts Say

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How Many Calories Should You Burn Daily? Here’s What Experts Say

When it comes to fitness and weight management, one question that often arises is: “How many calories should I burn daily?” The answer isn’t one-size-fits-all, but experts agree on some general guidelines based on your goals, body type, and activity level.

Here’s what you need to know.

1. Understanding Calorie Burn

Calories are the units of energy your body uses to perform everything from breathing to running. The number of calories you burn each day depends on three main factors:

  • Basal Metabolic Rate (BMR): Calories burned at rest
  • Physical Activity: Calories burned through exercise and movement
  • Thermic Effect of Food (TEF): Calories burned while digesting food

2. General Guidelines for Calorie Burn

According to health experts:

  • For weight maintenance, Most adults need to burn (and consume) around 2,000–2,500 calories per day, depending on age, gender, and activity level.
  • For weight loss: Aim to burn 300–500 extra calories daily through exercise while reducing calorie intake moderately.
  • For muscle gain, you may need to consume more calories than you burn while focusing on strength training.

3. How to Burn More Calories

To increase your daily calorie burn:

  • Incorporate cardio workouts like walking, jogging, cycling, or swimming.
  • Do strength training 3–4 times a week to boost your resting metabolism.
  • Stay active throughout the day—take stairs, stretch often, and avoid long sitting hours.

Even 30–45 minutes of moderate exercise can help burn 200–400 calories.

4. Track and Adjust

Use fitness trackers or apps to monitor your calorie burn. Remember, your goal should be sustainable. Burning too many calories without proper nutrition can backfire, leading to fatigue or muscle loss.

So, how many calories should you burn daily? It depends on your body, lifestyle, and health goals. Whether you’re trying to lose weight, maintain it, or gain muscle, a balance of proper nutrition and regular physical activity is key.

Always consult a healthcare provider or certified trainer before making significant changes to your routine.

‘Every frame with Rohit Saraf has weight’: Audiences Hail Rohit Saraf’s Intriguing Outing in The Revolutionaries First Look

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‘Every frame with Rohit Saraf has weight’: Audiences Hail Rohit Saraf’s Intriguing Outing in The Revolutionaries First Look

Rohit Saraf isn’t acting, he’s shape-shifting. The recently released first look of The Revolutionaries showcased him in a bold and powerful outing, and the audiences are bowled over by his unexpected transformation and screen presence. As soon as the makers unveiled the first look, audiences flocked to the comment section and talked highly about Rohit’s promising shift!

One user wrote, “I wasn’t ready for this side of Rohit Saraf. Give this man more such roles!” and another wrote, “It’s giving “next big thing” feels! Rohit Saraf is coming in hot!” One commented, “I love that Rohit Saraf never picks the safe route. What a bold choice,” and another commented, “No one else could have pulled off this kind of energy like Rohit Saraf.”

Praising his shift into a period drama, one user wrote, “Rohit Saraf in a period drama looking this intense is what I have been waiting for this whole time. He has come so far from Dear Zindagi to this!” And another wrote, “You can see the discipline in every movement! Rohit Saraf is unmatched!” One user praised his conviction and commented, “The conviction Rohit brings to his screens is unmatched,” and another said, “Rohit Saraf has already entered his dangerous era, and I love it!” One said, “Every frame with Rohit Saraf has weight. That’s rare,” and another read, “His body language, his expressions, that stare! Rohit nailed it!” And the list of praises continues to pour!

The Revolutionaries marks Rohit Saraf’s boldest choice yet. Starring alongside Bhuvan Bam, Pratibha Ranta, and Gurfateh Pirzada, Rohit brings an unmatched level of intensity and maturity to the plot. Through The Revolutionaries, Saraf steps into a rugged and politically charged space, highlighting that he is not afraid of stretching beyond comfort and conventionality.

Directed by Nikkhil Advani, The Revolutionaries features fresh yet familiar faces who are bringing a story based on Sanjeev Sanyal’s acclaimed book Revolutionaries: The Other Story Of How India Won Its Freedom. The story follows a group of young Indian freedom fighters who believed that armed resistance was essential to ending British rule. Though it is currently in the production stage, it is slated for release on Amazon Prime Video in 2026.

Which Is the Smallest Ocean on Earth? 5 Cool Facts You Didn’t Know

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Which Is the Smallest Ocean on Earth? 5 Cool Facts You Didn’t Know

When we think of oceans, we often imagine vast, endless stretches of water. But did you know that the Arctic Ocean holds the title of being the smallest ocean on Earth?

Located at the northernmost part of our planet, the Arctic Ocean may be the smallest in size, but it plays a massive role in regulating the Earth’s climate and supporting unique wildlife.

Here are 5 cool facts about the Arctic Ocean you probably didn’t know:

1. It’s the Smallest and Shallowest Ocean

The Arctic Ocean spans about 14 million square kilometers, making it the smallest among the five oceans. It’s also the shallowest, with an average depth of just 1,038 meters. In comparison, the Pacific Ocean—Earth’s largest—is nearly five times deeper.

2. It’s Covered in Ice Most of the Year

Unlike other oceans, the Arctic is frozen for most of the year. Sea ice forms in the winter and partially melts during summer. However, due to climate change, this ice cover is shrinking at an alarming rate, affecting the global ecosystem.

3. Home to Unique Wildlife

Despite the harsh conditions, the Arctic Ocean supports a wide variety of wildlife, including polar bears, walruses, seals, Arctic foxes, and narwhals. It’s a vital habitat for marine species that aren’t found anywhere else on Earth.

4. It Has International Borders

Several countries surround the Arctic Ocean: Canada, Russia, the United States (Alaska), Norway, and Greenland (Denmark). This makes it an important region for geopolitical and environmental cooperation.

5. A Climate Regulator for the Planet

The Arctic plays a critical role in climate regulation. Its icy surface reflects sunlight, helping to cool the planet. As the ice melts, less sunlight is reflected, leading to further warming — a process called the albedo effect.

Though it’s the smallest, the Arctic Ocean is mighty in impact. From influencing global climate patterns to supporting rare species, this lesser-known ocean deserves our attention — and protection.

Sachin Tendulkar and Sourav Ganguly Share Reactions to India’s Heartbreak at Lord’s

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Sachin Tendulkar and Sourav Ganguly Share Reactions to India’s Heartbreak at Lord’s

Shubman Gill’s team came very near to reaching the 193-run mark, thus Team India’s Lord’s Test misery will be felt for some time. Before Mohammed Siraj’s unfortunate dismissal gave England a 2-1 series lead, Ravindra Jadeja’s brave effort nearly gained the side a victory over England in the third Test. After coming so close to a historic win, Indian cricket legends Sachin Tendulkar and Sourav Ganguly were naturally devastated to see the team lose.

After watching a thrilling cricket match at Lord’s, Ganguly, one of India’s greatest captains ever, lavished Jadeja with adulation.

“What a test match .. India will leave the Lord’s very disappointed. They played so well in all three Test matches. But down 2-1 ..it was a test match to be won.. jadeja fought hard and showed 193 was not a big total ..@bcci @Teamindiacrick,” he wrote.

Even though India didn’t receive the desired outcome, Sachin praised the heroic efforts of Mohammed Siraj, Jasprit Bumrah, and Ravindra Jadeja.

“So near, yet so far…. Jadeja, Bumrah, & Siraj fought till the end. Well tried, Team India. England played well to keep the pressure on and produced the result they desired. Congratulations on a hard-fought win”, he wrote.

India’s chances of winning were increased after they bowled out England at 192, but batting in the fourth innings proved to be challenging. Jadeja faced Bumrah for 22 overs and Siraj for the next 13 overs, but he was unable to win because of the opposition’s lack of support.

Filmmaker Questions the Rs 4000 Crore Budget of Ranbir Kapoor’s Ramayana: Is It Justified?

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Filmmaker Questions the Rs 4000 Crore Budget of Ranbir Kapoor’s Ramayana: Is It Justified?

Director Sanjay Gupta appears to have made fun of the producers of Ranbir Kapoor’s Ramayana, which is rumored to have a budget of Rs 4000 crore. Gupta recently claimed on his X handle that despite the enormous budgets of major Hollywood productions like Avatar and Dune, they never discussed it and instead allowed their art to speak for itself.

“MATRIX, LORD OF THE RINGS, AVATAR, DUNE, STARWARS, etc. All films feature groundbreaking, never-before-seen VFX. No one spoke about it before the release. They let the work speak for itself,” he wrote.

Despite not mentioning Ranbir Kapoor or the Ramayana in his article, Gupta’s timing left everyone wondering if he was criticizing the eagerly anticipated film based on the Hindu epic.

Does Ramayana Have a Rs. 4000 Crore Budget?

With a combined budget of over Rs 4,000 crore (almost $500 million), the Nitesh Tiwari-directed picture, which boasts an impressive all-star cast that includes Ranbir Kapoor, Yash, Amitabh Bachchan, Sai Pallavi, Sunny Deol, and others, has formally asserted its status as the most costly Indian film ever.

Namit Malhotra, the film’s producer, recently talked candidly about how he plans to finance the project when he told Prakhar Gupta on his podcast, “We’re funding it ourselves. We’re not taking anybody’s money”.

He acknowledged that many people believed the concept was insane when it first emerged six or seven years ago, right after the pandemic. “To put it simply, it’ll be about $500 million by the time we’re done on both films put together, part one and part two, which is over Rs 4,000 crore.”

Ramayana is being filmed for IMAX and will be released globally in two parts: Part 1 in Diwali 2026 and Part 2 in Diwali 2027. It is directed by Nitesh Tiwari and produced by Namit Malhotra’s Prime Focus Studios and the eight-time Oscar-winning VFX studio DNEG, in collaboration with Yash’s Monster Mind Creations.

5 Signs You’re in a Secure Relationship, According to a Relationship Expert

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5 Signs You’re in a Secure Relationship, According to a Relationship Expert

Feeling emotionally safe, supported, and seen is more important than simply knowing your partner won’t leave you in the dating and relationship scene. However, how can you determine whether a partnership is indeed secure? Relationship experts say there are important indicators that you are in a committed and healthy relationship.

Here are 5 signs you’re in a secure relationship that you should look for:

1. You Communicate Openly and Honestly

A secure relationship thrives on open, respectful communication. You and your partner feel comfortable sharing your thoughts, even during disagreements. Instead of avoiding tough conversations, you face them with empathy and understanding. There’s no fear of judgment — just a genuine effort to connect.

2. You’re Not Overthinking Their Actions

When you’re in a secure relationship, you don’t constantly analyze their texts, tone, or behavior. There’s a deep trust in the bond you’ve built. You know your partner cares about you, even if they’re having an off day or don’t reply immediately. There’s no need for guesswork or games.

3. You Support Each Other’s Growth

One of the strongest signs of relationship security is mutual support. Your partner celebrates your wins and lifts you during tough times. Whether it’s a career move, personal goal, or new interest, you’re encouraged to grow, not held back. You’re each other’s cheerleaders, not competitors.

4. You Feel Emotionally Safe

In a secure relationship, you can show your true self, flaws and all. You don’t have to wear a mask or fear vulnerability. Emotional safety means knowing that your feelings matter, your voice is heard, and your boundaries are respected. It’s a space where love isn’t conditional.

5. You Plan the Future Together

Whether it’s discussing a vacation next year or imagining life five years down the road, secure couples include each other in their long-term plans. It’s not about pressure — it’s about knowing you’re a team. Planning the future together is a strong sign that your relationship is built to last.

If you recognize these signs in your relationship, you’re likely in a secure, healthy partnership. Remember, no relationship is perfect, but when there’s mutual trust, emotional safety, and shared goals, love becomes a safe and empowering space to grow.

Ananya Panday Turns Up the Heat in Glam Mini Dresses and Beachwear in Mykonos

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Ananya Panday Turns Up the Heat in Glam Mini Dresses and Beachwear in Mykonos

In Mykonos, Greece, Ananya Panday is having the time of her life, and her vacation attire is just stunning. The 26-year-old actor is providing some big vacation fashion inspiration with anything from sensual beachwear to dazzling short skirts. Let’s examine her gorgeous holiday ensembles in more detail and pick up some fashion advice.

Ananya Panday is seen wearing a pink minidress

Ananya is wearing a gorgeous baby pink minidress with tiny spaghetti straps and a scoop neckline in the first photo. The body-hugging silhouette accentuates her figure, and the tiny hemline adds a flirtatious vibe. The dress’s striking red embroidery, silver sequins, and whimsical fringes give it a lively, party-ready appearance.

She accessorized with rings on her fingers, piled bracelets, and a multi-layered silver pendant necklace. She used dewy makeup, glossy lips, and loose waves with a side partition to finish the look while maintaining a subtle elegance.

Regarding Ananya’s beach appearance

Ananya looked terrific in her second ensemble, which consisted of an orange skirt and a red bralette with a halter neck. Her carefree yet striking ensemble, accessorized with black sunglasses, exuded breezy vacation style.

Ananya combined a colorful miniskirt with whimsical fringes with a white crop top embellished with roses and a fringed hemline for another breezy beach ensemble. Glam makeup and layered bracelets gave her chic beach look the ideal final touches.

Regarding her career, Ananya Panday was last seen in Chapter 2 of Kesari. In Tu Meri Main Tera Main Tera Tu Meri, she will next appear on film alongside Kartik Aaryan.

Oppo K13 Turbo Series Design and Colors Unveiled Before July 21 Launch

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Oppo K13 Turbo Series Design and Colors Unveiled Before July 21 Launch

Recently, Oppo began using a Chinese social media platform to display banner ads for its new K13 Turbo series phones. A few days ago, the business said in one of these posts that its latest model in the K-series smartphone line will debut in China on July 21. Additionally, it announced that the K13 Turbo and K13 Turbo Pro will be the series’ minimum of two smartphones. The phone’s back design and the color options it will come in have now been made public by Oppo ahead of its launch.

Oppo K13 Turbo Series design and colors

Oppo has unveiled the rear design and color scheme of its future K13 Turbo series smartphones in a series of promotional posts on the Chinese microblogging platform Weibo. A turbo fan is positioned beneath the primary lens of the handset’s rear dual camera arrangement, as shown in one such post. The LED flash was placed beneath the secondary shooter, which is situated on the camera island’s side.

The secondary lens and the LED flash are positioned inside a flush pill-shaped module to the right of the camera island. In contrast, the primary camera and turbo fan are situated inside a pill-shaped camera island in the upper-left corner of the rear panel. Nevertheless, the Oppo K13 Turbo series smartphones’ camera specifications have not yet been made public. Furthermore, the back panel’s lower-left corner has the Oppo logo.

The next Oppo K13 Turbo phones will have an exhaust outlet on the left, situated above the power and volume control buttons, according to the promotional article. The handset looks to have a microphone at the top. Additionally, the device appears to have a brushed metallic finish on its sides. According to the advertising post, ColorOS will power the Oppo K13 Turbo series.

According to a different Weibo post by Oppo, the Chinese smartphone maker will sell the devices in four different color options: blue, silver, purple, and neon green.

Additionally, Oppo has stated that it would provide a second 27W cooling fan that, with the aid of a protective shell, can be magnetically fastened to the rear of the K13 Turbo series. Gamers will be the primary focus of the phones, which will go on sale in China on July 21 and have an integrated turbo cooling fan.

It is significant to note that Google Translate was used to convert the material above from Chinese to English automatically.

Specifications of the Oppo K13 Turbo series

According to reports, the Geekbench benchmarking website has identified an Oppo K13 Turbo series smartphone with the model number PLE110. The phone’s single-core performance score was 2176, and its multi-core performance score was 6618. It was tested using an ARMv8 octa-core SoC and 16GB of RAM, and it was observed running Android 15.

There have already been online leaks of the Oppo K13 Turbo series smartphones’ main characteristics. Smartphones from the Oppo K13 Turbo series may have 6.8-inch LTPS screens with 1.5K resolution. While the Oppo K13 Turbo Pro may debut with a Snapdragon 8s Gen 4 chipset, the Oppo K13 Turbo is expected to employ a MediaTek Dimensity 8450 SoC. A 50-megapixel primary sensor and a 2-megapixel secondary sensor are planned for the dual rear camera arrangement. Both phones are anticipated to have a 16-megapixel selfie camera on the front.

Cardiologist Explains How Samosas and Jalebis Can Be as Harmful as Cigarettes to Health

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Cardiologist Explains How Samosas and Jalebis Can Be as Harmful as Cigarettes to Health

In a shocking revelation that’s making headlines, a leading cardiologist has compared the health risks of popular Indian snacks like samosas and jalebis to those of cigarettes. The statement came shortly after the Health Ministry proposed the idea of implementing cigarette-style warning labels on packaged junk food to raise awareness about lifestyle-related diseases.

According to Dr. Rajiv Kapoor, a senior cardiologist at a Mumbai-based hospital, high-fat, high-sugar, and deep-fried foods such as samosas and jalebis contribute significantly to obesity, diabetes, and heart disease. “Just because they are traditional doesn’t make them safe,” he said. “Consuming them regularly can be just as dangerous as smoking in the long run.”

Why Are Samosas and Jalebis So Harmful?

Samosas are deep-fried snacks stuffed with potatoes and spices. Each one can contain up to 300-400 calories, most of which come from unhealthy fats and refined carbohydrates. Jalebis, on the other hand, are made from refined flour and soaked in sugar syrup, making them a sugar bomb that spikes blood sugar levels instantly.

When consumed frequently, these snacks increase bad cholesterol (LDL), blood pressure, and blood sugar, putting individuals at a higher risk of cardiovascular diseases, type 2 diabetes, and even fatty liver disease.

The Health Ministry’s Bold Move

In response to India’s rising burden of non-communicable diseases, the Health Ministry is reportedly planning to introduce front-of-pack warning labels—similar to cigarette packaging—on processed foods high in sugar, salt, and saturated fats. The goal is to make consumers more aware of what they’re eating and help them make healthier choices.

What You Can Do

While it’s okay to indulge in your favorite snacks once in a while, moderation is key. Replace fried and sugary items with healthy snacks like fruits, nuts, roasted chickpeas, or homemade granola bars. Reading food labels and being mindful of portion sizes can also help reduce health risks.

As delicious as samosas and jalebis may be, they come with serious health consequences if consumed frequently. Just like smoking, junk food addiction can sneak up on you. It’s time to treat food choices with the same caution as we do with cigarettes.

Dr. Pramod Sharma – Transforming education through strategic partnerships

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Dr. Pramod Sharma – Transforming education through strategic partnerships

Dr. Pramod Sharma, Principal & Secretary of the Indian Institute of Hospitality Management – Vasai – Mumbai, R.P. Institute of Hospitality & Management, R.P. Jr. College of Arts, Science & Commerce and R.P. Skill Development & Training Centre, has taken significant steps to enhance education, skill development, and career opportunities for the masses. Under his visionary leadership, IIHM Vasai recently signed a Memorandum of Understanding (MoU) with the IIT Bombay for the Spoken Tutorial Program.

This initiative will give students access to high quality IT and software training courses through IIT Bombay’s Spoken Tutorial program. The program includes self-paced learning in various subjects such as Python, Java, Linux, and other essential IT skills. By integrating these tutorials into the learning system, he aims to strengthen students’ technical knowledge and prepare them for modern, tech-driven work environments.

The MoU also includes plans to conduct Job Fairs, providing students with valuable employment opportunities across various segments. In addition, Faculty Development Programs (FDPs) will be organized, allowing IIHM faculty to upgrade their teaching skills, technical expertise, and knowledge of evolving academic tools. These initiatives reflect his commitment to continuous growth not only for students but also for educators.

Alongside academic collaborations, he has also focused on building strong industry partnerships. IIHM Vasai has signed MoUs with leading hotel chains. These collaborations offer students realworld exposure bridging the gap between academic learning and industry demands.

What truly stands out is the transformation of IIHM’s faculties under Dr. Pramod Sharma’s mentorship. Many educators at the institute have pursued professional certifications and training to enhance their expertise. As a result, numerous faculty members have won awards and accolades, showcasing the institute’s strong academic culture and commitment to excellence. 

His efforts go beyond the traditional focus on hospitality. His vision emphasizes all-round development, incorporating academic learning, technical skills, industry exposure, and professional growth. The recent MoUs with IIT Bombay and top hospitality brands reflect a strategic approach to education—one that blends classroom knowledge with real-world relevance.

Under his leadership, IIHM Vasai is evolving into a multi-dimensional institution where students are equipped with both domain-specific and digital skills, and faculty members are empowered to deliver high-quality education. These partnerships and initiatives ensure that the institute remains aligned with current trends and future demands.

As the leader he is, has added the PROMISING PRINCIPAL award by BETTER KITCHEN to his catalogue of awards. Through these achievements, Dr. Pramod Sharma is setting a

benchmark in academic leadership. His proactive steps are creating a dynamic and future-ready educational environment, positioning IIHM Vasai as a forward-thinking institute focused on innovation, skill development, and career success.

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