How to burn 5000 calories in a day?

Burning 5000 calories in a single day is extreme and not safe for most people. That’s what elite athletes do during ultra-marathons or Ironman races. For an average person, it would take: - Running ~35–40 km, or - Cycling 6–8 hours, or - High-intensity training all day. If you want to lose weight, focus on consistent calorie deficit instead of one-day extremes. Safer and more sustainable.

I once tried a “5000-calorie challenge” with a group. We combined hiking + swimming + HIIT across 12 hours. It is doable but leaves you drained and sore for days. Unless you’re training for something hardcore, I wouldn’t recommend it. Small daily deficits add up better.