How Many Calories Do I Burn in a Day?

How Many Calories Do I Burn in a Day?

Calculating Your Daily Calorie Needs

The number of calories you burn each day depends on several factors, including your height, weight, and activity level. Determining your daily calorie needs can help you reach your health goals.

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The Mifflin-St Jeor Equation

The Mifflin-St Jeor equation is a way to calculate how many calories you need to eat per day. It’s adjusted based on your sex, age, height, and weight to give a personalized estimation.

Step 1: Calculate RMR

To calculate your RMR, use your sex, age, height, and weight to adjust the formula. The formulas for calculating this number are kilograms for weight, centimeters for height, and years for age.

For people assigned male at birth:

9.99 × weight + 6.25 × height – 4.92 × age + 5

For people assigned female at birth:

9.99 × weight + 6.25 × height – 4.92 × age – 161

Step 2: Work out your activity level

Then, figure out your activity level. The activity levels the equation uses are as follows:

• 1.2: Sedentary (little to no exercise)
• 1.375: Lightly active (light exercise 1–3 days per week)
• 1.55: Moderately active (moderate exercise 3–5 days per week)
• 1.725: Very active (hard exercise 6–7 days per week)
• 1.9: Extra active (very hard exercise two or more times per day, training, or a physical job)

Step 3: Use the full equation

The Mifflin-St Jeor equation is:

RMR × activity level = calories needed to maintain weight

Factors That Affect Your Daily Calorie Needs

The number of calories you should burn in a day depends on your personal health and fitness goals as well as other factors, like:

• age
• sex
• height
• weight
• activity levels

To lose weight

Losing weight requires a calorie deficit. This means eating fewer calories than your body needs, burning additional calories, or combining both. For sustainable weight loss, an ideal calorie deficit is around 500–750 fewer calories than your total daily energy expenditure (TDEE).

To maintain weight

If you want to maintain your weight, you’ll want to ensure your calorie intake matches your expenditure. You’ll need to calculate your TDEE, which is the number of calories your body needs to sustain your current weight.

To gain weight

To gain weight, you need to be in a calorie surplus. This means you’re eating more calories than your body needs, expending fewer calories, or combining both. As with a calorie deficit, you’ll want to do this slowly to ensure it’s healthy and sustainable. A mild daily calorie surplus of around 300–500 calories allows for slow, gradual weight gain.

How Many Calories Do I Burn in a Day?

A person’s activity level has much to do with the number of calories they need daily. Many people think they must exercise hard to burn calories throughout the day. While exercise burns many calories, your body also burns calories as you do daily tasks. How much you burn has to do with how much you weigh.

Calories Burned in 30 Minutes

Note that your exercise habits affect how many calories you burn at rest. While aerobic activity may burn more calories during the training session, researchers have found that resistance exercise increases resting metabolic rate for up to 14 hours after exercising.

Interactive Online Calculator

You can use an interactive online calculator to find out how many calories you’ll burn while doing different activities. To use it, simply input your activity, the time spent doing it, and weight.

How Many Calories Do 10,000 Steps Burn?

The number of calories burned by walking 10,000 steps can vary depending on your sex, weight, and how long it takes. Walking faster generally burns more calories. You can use the following equation:

Calories burned per minute = 0.0175 x metabolic equivalent of task (MET) x weight in kilograms

How Many Calories Do You Burn Doing Nothing Per Hour?

A broad 2014 literature review assessed 397 estimates of RMR and found that the mean amount of calories burned per hour at rest was 0.863 kcal per kg of body weight.

Conclusion

The number of calories you need each day is unique to your body, lifestyle habits, and health goals. While the average person needs roughly 2,200–3,000 and 1,600–2,200 calories per day, your needs may differ depending on your height, weight, and activity level. Calculating your calorie needs can help you know whether you’re on track with your health and fitness goals.

FAQs

Q: How many calories do I burn in a day?

A: The number of calories you burn each day depends on several factors, including your height, weight, and activity level.

Q: How do I calculate my daily calorie needs?

A: You can use the Mifflin-St Jeor equation, which takes into account your sex, age, height, and weight to give a personalized estimation.

Q: How many calories do I need to lose weight?

A: Losing weight requires a calorie deficit of around 500–750 fewer calories than your total daily energy expenditure (TDEE).

Q: How many calories do I need to maintain weight?

A: You’ll need to calculate your TDEE, which is the number of calories your body needs to sustain your current weight.

Q: How many calories do I need to gain weight?

A: To gain weight, you need to be in a calorie surplus of around 300–500 calories.