How many calories does an average male burn per day. What factors influence daily calorie burn. How to calculate your personal calorie needs. Why is understanding your calorie expenditure important for health goals.

Understanding Calorie Burn: The Basics of Energy Expenditure

Calorie burn is a fundamental concept in human physiology, representing the energy expended by our bodies throughout the day. For males, understanding this process is crucial for maintaining health, managing weight, and optimizing physical performance. The average calorie burn per day for males can vary significantly based on several factors, making it essential to grasp the underlying principles of energy expenditure.

Calories serve as fuel for our bodies, powering everything from basic cellular functions to complex physical activities. The human body burns calories through three main processes:

• Basal Metabolic Rate (BMR): The energy required for basic life-sustaining functions at rest
• Thermic Effect of Food (TEF): Calories burned during digestion and nutrient processing
• Physical Activity: Energy expended during movement and exercise

For adult males, the average daily calorie burn typically ranges from 2,000 to 3,000 calories. However, this figure can fluctuate dramatically based on individual characteristics and lifestyle factors.

Factors Influencing Male Calorie Burn: Beyond the Average

While averages provide a useful baseline, numerous factors can cause an individual’s calorie burn to deviate significantly from the norm. Understanding these variables is crucial for accurately estimating personal energy expenditure.

Age and Metabolic Rate

As men age, their metabolic rate tends to decrease. This decline is primarily due to changes in body composition, particularly the loss of muscle mass. Muscle tissue is more metabolically active than fat, meaning it burns more calories even at rest. Consequently, older men generally burn fewer calories per day compared to their younger counterparts.

Body Composition and Size

Body size and composition play a significant role in determining calorie burn. Larger individuals generally burn more calories, as they require more energy to sustain basic bodily functions. Moreover, men with higher muscle mass tend to have a higher basal metabolic rate, leading to increased calorie burn throughout the day.

Activity Level and Exercise Intensity

Perhaps the most variable factor in daily calorie burn is physical activity. Sedentary males burn significantly fewer calories than those who are highly active. The type, duration, and intensity of exercise all contribute to the total energy expenditure. High-intensity activities like sprinting or weightlifting can elevate calorie burn not only during the activity but also for hours afterward due to the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).

Genetic Factors

Genetics can influence metabolic rate and how efficiently the body uses energy. Some men may naturally burn more calories than others due to genetic predispositions affecting factors like muscle fiber type, hormone levels, and metabolic efficiency.

Calculating Your Personal Calorie Burn: Tools and Techniques

To move beyond averages and determine your specific calorie burn, several methods are available:

The Mifflin-St Jeor Equation

This formula calculates Basal Metabolic Rate (BMR) based on age, height, weight, and gender. For men, the equation is:

BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

To estimate total daily energy expenditure, multiply the BMR by an activity factor:

• Sedentary (little to no exercise): BMR × 1.2
• Lightly active (light exercise 1-3 days/week): BMR × 1.375
• Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
• Very active (hard exercise 6-7 days/week): BMR × 1.725
• Extremely active (very hard exercise & physical job): BMR × 1.9

Wearable Fitness Trackers

Modern fitness trackers and smartwatches can provide relatively accurate estimates of daily calorie burn by monitoring heart rate, movement, and other physiological indicators. While not perfect, these devices offer a convenient way to track energy expenditure over time.

Indirect Calorimetry

For the most accurate measurement of calorie burn, indirect calorimetry tests performed in clinical settings can analyze oxygen consumption and carbon dioxide production to determine precise energy expenditure.

Optimizing Calorie Burn: Strategies for Increasing Energy Expenditure

For men looking to increase their daily calorie burn, several strategies can be effective:

Resistance Training

Building muscle through resistance training is one of the most effective ways to boost metabolic rate. Muscle tissue requires more energy to maintain than fat, leading to increased calorie burn even at rest.

High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense activity followed by brief recovery periods. This type of exercise can significantly elevate metabolism and lead to increased calorie burn for hours after the workout.

Non-Exercise Activity Thermogenesis (NEAT)

NEAT refers to the energy expended during non-exercise activities like fidgeting, walking, or standing. Increasing NEAT throughout the day by taking stairs, walking during phone calls, or using a standing desk can substantially boost overall calorie burn.

Calorie Burn and Weight Management: Finding the Right Balance

Understanding your daily calorie burn is crucial for effective weight management. To maintain weight, calorie intake should roughly equal calorie expenditure. For weight loss, creating a calorie deficit is necessary, while weight gain requires a calorie surplus.

Is there an ideal calorie deficit for weight loss? A moderate deficit of 500-750 calories per day is generally recommended for sustainable weight loss. This approach typically results in a loss of 1-2 pounds per week, which is considered safe and maintainable for most individuals.

For weight gain, particularly muscle gain, a modest calorie surplus of 300-500 calories per day, combined with appropriate resistance training, can support lean mass development without excessive fat accumulation.

The Role of Diet in Calorie Burn: Metabolic Considerations

While physical activity plays a significant role in calorie burn, dietary factors can also influence metabolic rate and energy expenditure:

Protein Intake

Protein has a higher thermic effect compared to carbohydrates and fats, meaning the body burns more calories digesting and processing protein. Increasing protein intake can slightly boost overall calorie burn.

Meal Timing and Frequency

Some research suggests that regular meal timing and eating more frequently throughout the day may help maintain a higher metabolic rate. However, the effect is generally small, and overall calorie balance remains the most crucial factor.

Specific Foods and Supplements

Certain foods and supplements, such as caffeine, green tea, and spicy peppers, have been suggested to have a mild thermogenic effect, potentially increasing calorie burn. However, these effects are typically minimal and should not be relied upon as a primary strategy for weight management.

Health Implications of Calorie Burn: Beyond Weight Management

Understanding and optimizing calorie burn has implications beyond mere weight control. Adequate energy expenditure through physical activity is associated with numerous health benefits:

• Improved cardiovascular health
• Enhanced insulin sensitivity and blood sugar control
• Stronger bones and reduced risk of osteoporosis
• Better mental health and cognitive function
• Reduced risk of chronic diseases such as type 2 diabetes and certain cancers

How does regular physical activity contribute to these health benefits? Exercise not only increases calorie burn but also triggers various physiological adaptations that improve overall health. These include enhanced cardiovascular efficiency, increased muscle mass and strength, improved hormone regulation, and reduced systemic inflammation.

Common Misconceptions About Male Calorie Burn: Debunking Myths

Several misconceptions persist regarding calorie burn in males:

Myth: Men Always Burn More Calories Than Women

While men generally have higher calorie needs due to larger body size and more muscle mass, this isn’t universally true. A highly active woman may burn more calories than a sedentary man of similar size.

Myth: Metabolism Slows Dramatically with Age

While metabolic rate does tend to decrease with age, much of this decline is due to reduced activity levels and loss of muscle mass. Maintaining an active lifestyle and preserving muscle through resistance training can significantly mitigate age-related metabolic slowdown.

Myth: Certain Foods or Supplements Can Dramatically Boost Metabolism

While some foods and supplements may have a mild thermogenic effect, the impact on overall calorie burn is generally minimal. Sustainable weight management relies more on overall diet quality, calorie balance, and regular physical activity.

By understanding these factors and dispelling common myths, men can make informed decisions about their diet, exercise, and lifestyle choices to optimize their calorie burn and overall health. Remember, while averages and general guidelines are useful starting points, individual variation is significant. Consulting with healthcare professionals or registered dietitians can provide personalized guidance tailored to your specific needs and goals.

How Many Calories Do I Burn in a Day?

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The amount of calories that 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.

Every day, you burn calories when you move around, exercise, and go about your daily tasks.

Most female adults need 1,600–2,200 calories per day, while adult males need 2,200–3,000 calories per day. However, the amount of calories you need each day is unique to your body and activity levels (1).

Calories are important for basic bodily functions, such as:

• breathing
• circulating blood
• cell processes

You also burn additional calories from everyday movements, as well as exercise, which can vary considerably from person to person. If you’ve ever wondered how many calories you burn each day, the Mifflin-St Jeor formula can help you figure this out.

This formula calculates your resting metabolic rate (RMR), also known as your resting energy expenditure, which is the number of calories your body needs to function at rest.

With one more calculation, which considers your activity levels, you can work out how many calories you need each day to maintain your current weight. Eating fewer calories than this will likely result in weight loss, while eating more calories than this will likely lead to weight gain.

This article teaches you how to calculate your calorie needs based on your health goals.

The number of calories you should burn in a day largely depends on your personal health and fitness goals, as well as other factors like your age, sex, height, weight, and activity levels.

To lose weight

To lose weight, you must be in a calorie deficit. This means you’re either eating fewer calories than your body needs, burning additional calories, or a combination of both.

For sustainable weight loss, an ideal calorie deficit will be around 10–20% fewer calories than your total daily energy expenditure (TDEE).

Let’s say that your body needs 2,200 calories per day. A calorie deficit of 10–20% would be 1,760–1,980 calories per day (Equation: 2,200 – (2,200 × 0.1) = 1,980 or 2,200 – (2,200 × 0.2) = 1,760).

While you can achieve weight loss quicker with a larger calorie deficit, it may be difficult to sustain long term since it will likely lead to significant hunger. Your body may employ mechanisms to prevent further weight loss, such as sluggishness or a reduced metabolic rate (2, 3).

Furthermore, too large of a deficit can lead to loss of lean muscle. A mild calorie deficit paired with resistance training can help preserve lean muscle mass while also promoting fat loss (4, 5, 6).

That said, weight loss can be influenced by a variety of factors, such as age, genetics, hormones, medical conditions, and medications. Therefore, you may need to work with a healthcare professional who can develop personalized recommendations for you (7).

To maintain weight

If you’re looking to maintain your weight, you’ll want to ensure your calorie intake matches your calorie expenditure.

To figure this out, you’ll need to calculate your TDEE, which is the number of calories your body needs to sustain the weight you’re currently at.

If you notice that you’re gaining weight, this is likely a sign that you’re either consuming more calories or expending fewer calories than you intend to. If you’re losing weight, you’re liking not eating enough calories or expending too many calories.

To gain weight

If you want to gain weight, you need to be in a calorie surplus. This means that you’re either eating more calories than your body needs, expending fewer calories, or a combination of both.

As in the case of a calorie deficit, you’ll want to do this slowly to ensure it’s healthy and sustainable. A mild calorie surplus of around 10–20% will allow for slow, gradual weight gain.

If your calorie needs are 2,200 calories per day, a calorie surplus of 10–20% would be 2,420–2,640 calories per day.

While it may seem obvious to eat a very large amount of calories and limit your physical activity, this strategy isn’t ideal, as it will likely lead to excessive fat accumulation and removes the important health benefits of exercise (8).

Ideally, choose nutrient-dense foods that are higher in calories to support gradual weight gain. Examples include:

• whole milk, yogurt, etc.
• protein shakes
• avocados
• nuts, seeds, and their oils
• rice and other whole grains
• salmon and other oily fish
• meal replacement drinks as a snack

If you struggle to eat large meals, you may want to eat smaller meals more frequently. You may also want to cut back on your physical activity if you’re extremely active. For example, you may wish to reduce the time, frequency, or intensity of your exercise.

In some cases, your healthcare professional may want you to gain weight quicker, so be sure to listen to their advice.

The Mifflin-St Jeor equation is an easy way to calculate how many calories you need to eat per day, and it’s considered one of the most accurate formulas. It’s adjusted based on your sex, age, height, and weight to give a personalized estimation (9).

This equation was first published in 1990 as an updated formula that better predicts a person’s energy expenditure than the previously used Harris-Benedict equation (10).

Once you calculate your resting metabolic rate (RMR), you can multiply this figure by an activity factor based on your daily activity level — ranging from sedentary to very active — to find out the number of calories you need to consume each day to maintain your weight.

The next sections will tell you how to do these calculations. If you’re looking for a quick answer, you can use our handy online calculator to do the legwork for you.

Step 1. Calculate RMR

Your RMR is the number of calories your body needs to function, and it does not include your daily physical activity and other movements. To calculate your RMR, use your sex, age, height, and weight to adjust the formula.

The formulas for calculating this number are as follows, using kilograms for weight, centimeters for height, and years for age (9).

For males, use the following equation:

• 9.99 × weight + 6.25 × height – 4.92 × age + 5 = RMR for males

For example, a 40-year-old, 180-pound (81. 6-kg), 6-foot (183-cm) tall man has a BMR of 1,767. This means that, at rest, he’ll burn approximately 1,769 calories in a day (Equation: (9.99 × 81.6 kg) + (6.25 × 183) – (4.92 × 40) + 5 = 1,767).

For females, use the following equation:

• 9.99 × weight + 6.25 × height – 4.92 × age – 161= RMR for females

For example, a 40-year-old, 150-pound (68-kg), 5’6” (168-cm) woman has a RMR of 1,372 (Equation: (9.99 × 68 kg) + (6.25 × 168) – (4.92 × 40) – 161 = 1,372).

Keep in mind that this number calculates your RMR, or resting energy expenditure, which does not account for any movement throughout the day. You would not use this as the final number for your calorie needs.

Step 2. Work out your activity level

From there, you must figure out your activity level. The activity levels the equation uses are as follows (11):

• 1.2, or sedentary (little to no exercise)
• 1.375, or lightly active (light exercise 1–3 days per week)
• 1. 55, or moderately active (moderate exercise 3–5 days per week)
• 1.725, or very active (hard exercise 6–7 days per week)
• 1.9, or extra active (very hard exercise, training, or a physical job)

For example, a postal worker who walks all day for their job would have an activity level of 1.725depending on the length and difficulty of their route.

A desk worker who walks several times a week for exercise would have an activity level of 1.55.

Step 3. Use the full equation

Putting everything together, the Mifflin-St Jeor equation is as follows:

• RMR × activity level = calories needed to maintain weight

A 150-pound (68-kg) female who’s extra active will need 2,611 calories to maintain their weight (Equation: 1,372 (RMR) × 1.9 (activity level) = 2,607 calories).

A 180-pound (81.6-kg) male who’s moderately active will need 2,742 calories to maintain their weight (Equation: 1,767 (RMR) × 1. 55 (activity level) = 2,739 calories).

As you can see in the above examples, a person’s activity level has a lot to do with how many calories they need each day.

Many people think they need to exercise hard to burn calories throughout the day.

While exercise does burn a lot of calories, your body also burns calories while you’re doing normal daily tasks. How much you burn has to do with how much you weigh.

For example, people will burn the following number of calories in 30 minutes of doing these tasks based on their weight (12):

Task	125-pound (56.7-kg) person	155-pound (70.3) person	185-pound (83.9-kg) person
walking at 4.5 mph	150	186	222
cleaning the gutters	150	186	222
mowing the lawn	135	167	200
gardening	135	167	200
washing the car	135	167	200
walking at 4 mph	135	167	200
walking at 3. 5 mph	120	149	178
playing with the kids (moderate activity)	120	149	178
grocery shopping (with cart)	105	130	155
cooking	75	93	111
sitting in meetings	49	60	72
light office work	45	56	67
computer work	41	51	61
standing in line	38	47	56
reading	34	42	50
watching television	23	28	33
sleeping	19	23	28

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 (13, 14).

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 your weight.

Yes, males and females burn calories at different rates. This is why sex is included as a variable in the equation, along with age and weight, which also affect the number of calories a person burns.

People assigned male at birth generally have less body fat than people assigned female at birth. They also tend to have more muscle mass. More muscle means the body burns a higher number of calories while at rest.

So, generally, males usually burn more calories than females overall. That said, a person’s body composition plays an important role, as do hormone levels.

Losing weight isn’t always as simple as plugging numbers into a calculator.

The most effective way to lose weight and keep it off in the long term is to follow a balanced lifestyle that includes:

• following a well-balanced diet
• engaging in regular exercise
• getting adequate quality sleep
• effectively managing your stress levels

Some people also find these tips can help when they’re trying to lose weight:

• reading labels to learn the nutritional facts about the foods you eat
• keeping a food diary to see what you eat in a day and identify areas for improvement
• choosing lower calorie options when choosing foods, such as skim milk instead of whole milk, air-popped popcorn instead of chips, and thin crust pizza instead of thick crust
• reducing processed, high calorie, nutrient-poor foods like candy, cookies, and chips
• being mindful of portion sizes to avoid overeating
• putting food on a plate rather than eating it straight from the bag
• using smaller plates and bowls
• eating slowly and chewing food thoroughly
• waiting at least 20 minutes before going back for seconds
• making small, sustainable changes instead of favoring a crash diet
• wear a fitness tracker or smartwatch to monitor your activity levels

Shop for food diaries to help get you started.

And check out the best calorie counter websites and apps here.

If you’re struggling to gain or lose weight, you may want to see a healthcare professional who can provide personal recommendations.

Lose weight

If you aren’t losing weight despite increasing your physical activity and decreasing your food intake, you may want to visit your primary care professional.

They can assess your current lifestyle habits, medications you’re taking, any medical conditions, family history, and other factors that may be preventing you from losing weight.

You may also be referred to other specialists, such as a registered dietitian, who can provide a detailed assessment of your diet and give personalized suggestions to help you achieve weight loss based on your unique situation.

If an underlying hormonal condition is suspected, such as hypothyroidism, they may refer you to an endocrinologist.

Gain weight

If you can’t put on weight or are losing weight unintentionally, it’s important that you speak with your primary care professional as soon as possible. In some cases, this could be a sign of an underlying condition like hyperthyroidism or cancer.

They may also refer you to a registered dietitian who can assess your diet and provide suggestions to increase your calorie intake in a healthy way, or a physical therapist who can help you build muscle.

The amount of calories you need each day is unique to your body, lifestyle habits, and health goals.

While the average male and female need roughly 2,200–3,000 and 1,600–2,200 calories per day, respectively, your needs may differ depending on your height, weight, and activity level.

Learning how to calculate your individual calorie needs is a good way to know whether you’re on track with your health and fitness goals, such as losing, maintaining, or gaining weight.

That said, if you’re looking for personalized recommendations or struggling to achieve specific health goals, talk with a healthcare professional who can give a more thorough assessment.

How Many Calories Do I Burn in a Day?

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

The amount of calories that 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.

Every day, you burn calories when you move around, exercise, and go about your daily tasks.

Most female adults need 1,600–2,200 calories per day, while adult males need 2,200–3,000 calories per day. However, the amount of calories you need each day is unique to your body and activity levels (1).

Calories are important for basic bodily functions, such as:

• breathing
• circulating blood
• cell processes

You also burn additional calories from everyday movements, as well as exercise, which can vary considerably from person to person. If you’ve ever wondered how many calories you burn each day, the Mifflin-St Jeor formula can help you figure this out.

This formula calculates your resting metabolic rate (RMR), also known as your resting energy expenditure, which is the number of calories your body needs to function at rest.

With one more calculation, which considers your activity levels, you can work out how many calories you need each day to maintain your current weight. Eating fewer calories than this will likely result in weight loss, while eating more calories than this will likely lead to weight gain.

This article teaches you how to calculate your calorie needs based on your health goals.

The number of calories you should burn in a day largely depends on your personal health and fitness goals, as well as other factors like your age, sex, height, weight, and activity levels.

To lose weight

To lose weight, you must be in a calorie deficit. This means you’re either eating fewer calories than your body needs, burning additional calories, or a combination of both.

For sustainable weight loss, an ideal calorie deficit will be around 10–20% fewer calories than your total daily energy expenditure (TDEE).

Let’s say that your body needs 2,200 calories per day. A calorie deficit of 10–20% would be 1,760–1,980 calories per day (Equation: 2,200 – (2,200 × 0.1) = 1,980 or 2,200 – (2,200 × 0.2) = 1,760).

While you can achieve weight loss quicker with a larger calorie deficit, it may be difficult to sustain long term since it will likely lead to significant hunger. Your body may employ mechanisms to prevent further weight loss, such as sluggishness or a reduced metabolic rate (2, 3).

Furthermore, too large of a deficit can lead to loss of lean muscle. A mild calorie deficit paired with resistance training can help preserve lean muscle mass while also promoting fat loss (4, 5, 6).

That said, weight loss can be influenced by a variety of factors, such as age, genetics, hormones, medical conditions, and medications. Therefore, you may need to work with a healthcare professional who can develop personalized recommendations for you (7).

To maintain weight

If you’re looking to maintain your weight, you’ll want to ensure your calorie intake matches your calorie expenditure.

To figure this out, you’ll need to calculate your TDEE, which is the number of calories your body needs to sustain the weight you’re currently at.

If you notice that you’re gaining weight, this is likely a sign that you’re either consuming more calories or expending fewer calories than you intend to. If you’re losing weight, you’re liking not eating enough calories or expending too many calories.

To gain weight

If you want to gain weight, you need to be in a calorie surplus. This means that you’re either eating more calories than your body needs, expending fewer calories, or a combination of both.

As in the case of a calorie deficit, you’ll want to do this slowly to ensure it’s healthy and sustainable. A mild calorie surplus of around 10–20% will allow for slow, gradual weight gain.

If your calorie needs are 2,200 calories per day, a calorie surplus of 10–20% would be 2,420–2,640 calories per day.

While it may seem obvious to eat a very large amount of calories and limit your physical activity, this strategy isn’t ideal, as it will likely lead to excessive fat accumulation and removes the important health benefits of exercise (8).

Ideally, choose nutrient-dense foods that are higher in calories to support gradual weight gain. Examples include:

• whole milk, yogurt, etc.
• protein shakes
• avocados
• nuts, seeds, and their oils
• rice and other whole grains
• salmon and other oily fish
• meal replacement drinks as a snack

If you struggle to eat large meals, you may want to eat smaller meals more frequently. You may also want to cut back on your physical activity if you’re extremely active. For example, you may wish to reduce the time, frequency, or intensity of your exercise.

In some cases, your healthcare professional may want you to gain weight quicker, so be sure to listen to their advice.

The Mifflin-St Jeor equation is an easy way to calculate how many calories you need to eat per day, and it’s considered one of the most accurate formulas. It’s adjusted based on your sex, age, height, and weight to give a personalized estimation (9).

This equation was first published in 1990 as an updated formula that better predicts a person’s energy expenditure than the previously used Harris-Benedict equation (10).

Once you calculate your resting metabolic rate (RMR), you can multiply this figure by an activity factor based on your daily activity level — ranging from sedentary to very active — to find out the number of calories you need to consume each day to maintain your weight.

The next sections will tell you how to do these calculations. If you’re looking for a quick answer, you can use our handy online calculator to do the legwork for you.

Step 1. Calculate RMR

Your RMR is the number of calories your body needs to function, and it does not include your daily physical activity and other movements. To calculate your RMR, use your sex, age, height, and weight to adjust the formula.

The formulas for calculating this number are as follows, using kilograms for weight, centimeters for height, and years for age (9).

For males, use the following equation:

• 9.99 × weight + 6.25 × height – 4.92 × age + 5 = RMR for males

For example, a 40-year-old, 180-pound (81. 6-kg), 6-foot (183-cm) tall man has a BMR of 1,767. This means that, at rest, he’ll burn approximately 1,769 calories in a day (Equation: (9.99 × 81.6 kg) + (6.25 × 183) – (4.92 × 40) + 5 = 1,767).

For females, use the following equation:

• 9.99 × weight + 6.25 × height – 4.92 × age – 161= RMR for females

For example, a 40-year-old, 150-pound (68-kg), 5’6” (168-cm) woman has a RMR of 1,372 (Equation: (9.99 × 68 kg) + (6.25 × 168) – (4.92 × 40) – 161 = 1,372).

Keep in mind that this number calculates your RMR, or resting energy expenditure, which does not account for any movement throughout the day. You would not use this as the final number for your calorie needs.

Step 2. Work out your activity level

From there, you must figure out your activity level. The activity levels the equation uses are as follows (11):

• 1.2, or sedentary (little to no exercise)
• 1.375, or lightly active (light exercise 1–3 days per week)
• 1. 55, or moderately active (moderate exercise 3–5 days per week)
• 1.725, or very active (hard exercise 6–7 days per week)
• 1.9, or extra active (very hard exercise, training, or a physical job)

For example, a postal worker who walks all day for their job would have an activity level of 1.725depending on the length and difficulty of their route.

A desk worker who walks several times a week for exercise would have an activity level of 1.55.

Step 3. Use the full equation

Putting everything together, the Mifflin-St Jeor equation is as follows:

• RMR × activity level = calories needed to maintain weight

A 150-pound (68-kg) female who’s extra active will need 2,611 calories to maintain their weight (Equation: 1,372 (RMR) × 1.9 (activity level) = 2,607 calories).

A 180-pound (81.6-kg) male who’s moderately active will need 2,742 calories to maintain their weight (Equation: 1,767 (RMR) × 1. 55 (activity level) = 2,739 calories).

As you can see in the above examples, a person’s activity level has a lot to do with how many calories they need each day.

Many people think they need to exercise hard to burn calories throughout the day.

While exercise does burn a lot of calories, your body also burns calories while you’re doing normal daily tasks. How much you burn has to do with how much you weigh.

For example, people will burn the following number of calories in 30 minutes of doing these tasks based on their weight (12):

Task	125-pound (56.7-kg) person	155-pound (70.3) person	185-pound (83.9-kg) person
walking at 4.5 mph	150	186	222
cleaning the gutters	150	186	222
mowing the lawn	135	167	200
gardening	135	167	200
washing the car	135	167	200
walking at 4 mph	135	167	200
walking at 3. 5 mph	120	149	178
playing with the kids (moderate activity)	120	149	178
grocery shopping (with cart)	105	130	155
cooking	75	93	111
sitting in meetings	49	60	72
light office work	45	56	67
computer work	41	51	61
standing in line	38	47	56
reading	34	42	50
watching television	23	28	33
sleeping	19	23	28

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 (13, 14).

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 your weight.

Yes, males and females burn calories at different rates. This is why sex is included as a variable in the equation, along with age and weight, which also affect the number of calories a person burns.

People assigned male at birth generally have less body fat than people assigned female at birth. They also tend to have more muscle mass. More muscle means the body burns a higher number of calories while at rest.

So, generally, males usually burn more calories than females overall. That said, a person’s body composition plays an important role, as do hormone levels.

Losing weight isn’t always as simple as plugging numbers into a calculator.

The most effective way to lose weight and keep it off in the long term is to follow a balanced lifestyle that includes:

• following a well-balanced diet
• engaging in regular exercise
• getting adequate quality sleep
• effectively managing your stress levels

Some people also find these tips can help when they’re trying to lose weight:

• reading labels to learn the nutritional facts about the foods you eat
• keeping a food diary to see what you eat in a day and identify areas for improvement
• choosing lower calorie options when choosing foods, such as skim milk instead of whole milk, air-popped popcorn instead of chips, and thin crust pizza instead of thick crust
• reducing processed, high calorie, nutrient-poor foods like candy, cookies, and chips
• being mindful of portion sizes to avoid overeating
• putting food on a plate rather than eating it straight from the bag
• using smaller plates and bowls
• eating slowly and chewing food thoroughly
• waiting at least 20 minutes before going back for seconds
• making small, sustainable changes instead of favoring a crash diet
• wear a fitness tracker or smartwatch to monitor your activity levels

Shop for food diaries to help get you started.

And check out the best calorie counter websites and apps here.

If you’re struggling to gain or lose weight, you may want to see a healthcare professional who can provide personal recommendations.

Lose weight

If you aren’t losing weight despite increasing your physical activity and decreasing your food intake, you may want to visit your primary care professional.

They can assess your current lifestyle habits, medications you’re taking, any medical conditions, family history, and other factors that may be preventing you from losing weight.

You may also be referred to other specialists, such as a registered dietitian, who can provide a detailed assessment of your diet and give personalized suggestions to help you achieve weight loss based on your unique situation.

If an underlying hormonal condition is suspected, such as hypothyroidism, they may refer you to an endocrinologist.

Gain weight

If you can’t put on weight or are losing weight unintentionally, it’s important that you speak with your primary care professional as soon as possible. In some cases, this could be a sign of an underlying condition like hyperthyroidism or cancer.

They may also refer you to a registered dietitian who can assess your diet and provide suggestions to increase your calorie intake in a healthy way, or a physical therapist who can help you build muscle.

The amount of calories you need each day is unique to your body, lifestyle habits, and health goals.

While the average male and female need roughly 2,200–3,000 and 1,600–2,200 calories per day, respectively, your needs may differ depending on your height, weight, and activity level.

Learning how to calculate your individual calorie needs is a good way to know whether you’re on track with your health and fitness goals, such as losing, maintaining, or gaining weight.

That said, if you’re looking for personalized recommendations or struggling to achieve specific health goals, talk with a healthcare professional who can give a more thorough assessment.

Nutrition rules for sedentary work, articles on treatment

An active lifestyle and a balanced diet are the basis for maintaining harmony, energy and efficiency at any age. But how do you maintain weight during low physical activity, when 80% of the time is spent at work in a sitting position? Says the doctor endocrinologist-nutritionist, Ph.D. Elena Viktorovna Evdokimova

Optimal daily ration

On average, a person who spends all day sitting spends about 2000 kilocalories per day. For women, this figure is about 1800 kcal, for men – about 2400 kcal. This amount of nutrients provides enough strength for life and at the same time does not cause the appearance of extra pounds. To maintain harmony, make sure that the daily calorie content does not go beyond these indicators. Food should be taken 3-5 times a day. Intervals between meals should be 3 to 6 hours. To manage to use the calories received with food, you need to have dinner 2-4 hours before bedtime. With an early dinner, it is optimal to drink a glass of yogurt or kefir 1 hour before bedtime. This will help you fall asleep full and sleep well.

If you want to stay slim, sleep

Since the body spends energy not only when awake, but also when sleeping, it is necessary to take care of the correct daily routine. You need to sleep at least 7 hours a day. With a lack of sleep, the body experiences stress and tries to compensate for it with additional energy, which is easiest to get from food. Chronic lack of sleep provokes regular overeating. On average, this is about 400 additional kilocalories daily.

Water around the head

For the normal functioning of the digestive system, do not forget to drink up to two liters of clean drinking water at room temperature: not juices and carbonated drinks, but water. Lack of fluid slows down intestinal motility and reduces metabolism.

Proper breakfast is the key to an active day

To kickstart your metabolism at full capacity, eat breakfast within an hour of waking up. Ideally, if it is a protein product, for example, cottage cheese or cheese with porridge and butter. A whole-grain bread sandwich with egg and fresh vegetables is also allowed. For greater satiety, you can supplement breakfast with a handful of nuts.

Serving Size

When compiling portions, it is recommended to follow the “plate method”. For convenience, a dessert plate is taken, half is filled with a dish of fresh or cooked vegetables. One quarter of the plate is reserved for a side dish of cereals, pasta or potatoes, the second quarter for a protein dish: a piece of lean meat, poultry or fish, beans or lentils. It is advisable to add a little vegetable oil to the side dish, vegetables and soup. The volume of a serving of soup is one ladle. An additional bonus to the plate is a fruit or a fermented milk product.

What should be snacks?

In order to get distracted from the monotonous routine work, the brain very often tries to “deceive” us by sending a signal that it is hungry. A tasty break stimulates an additional release of dopamine, the brain perceives this as a reward for the work done. This trick allows you to relieve stress and replenish energy. Then go to the course – buns, cookies, sweets. But, as a rule, the hunger hormone ghrelin begins to be intensively produced by the end of the 5th hour – then reinforcement is really needed. To agree with the body and increase efficiency, it is better to take a short break. The brain receives 20% of the oxygen that enters the body, light physical activity and fresh air will saturate the blood with oxygen and add energy.

When the intervals between meals are 5-6 hours, 2.5-3 hours after the main meal, you can have a small snack. The ideal option would be – fruit or vegetable salad, nuts, sour-milk products, a sandwich with grain bread.

What is better not to eat at all?

Undesirable foods include muffins, confectionery, sweets, fast food, foods with a high fat content, fried foods. They contain a lot of empty calories and harmful substances. With the use of “fast” carbohydrates, glucose enters the bloodstream sharply and in large quantities. If the muscles are not included in the work and do not process such a volume of carbohydrates completely, part of the glucose turns into fat. The glucose peak is replaced after an hour and a half by a sharp drop in blood sugar and the appearance of a strong appetite. The circle closes and again there is a need to eat sweets.

Little tricks to always be slim

Avoid eating at work. So you run the risk of overeating and disrupting the production of digestive juices.

Try to move more: visit the pool, fitness, exercise at home. Avoid the elevator completely at work. Climbing stairs is a great exercise for muscles and an opportunity to burn calories. During your lunch break, be sure to go outside for a walk.

Write down everything you eat and drink. This will help eliminate “empty” calories and adjust the diet.

Chew food thoroughly. This will increase the pleasure of eating and improve digestion. In addition, you will get full much faster.

Watch your posture: sit straight. This will improve your mood and use more muscles to burn calories.

Daily calorie intake: how much energy does a person need?

The energy of our body is consumed constantly and for this it is not necessary to engage in some kind of heavy physical activity. Even activities such as washing dishes or walking around the city burn calories. Therefore, it is very important to try to ensure that the daily calorie intake is chosen correctly to replenish energy and maintain body tone.

Counting calories: norms for men and women

Calculating the amount of required daily calorie intake is not so easy, because it depends on many parameters – age, gender, activity, individual characteristics. Nevertheless, it is possible to do this – at least with a sufficiently high accuracy. In general terms, the principle of counting is as follows: men, young people and athletes need more energy than women, the elderly and people who lead a passive lifestyle.

Daily calorie intake for men

At different ages, the calorie consumption of the stronger sex is very different. From 19 to 30 years old, a man leading a predominantly sedentary lifestyle needs an average of 2300-2500 kcal. From 31 to 50 years old – at 2100-2300 kcal. 50 years and older – less than 2000 kcal.

For men leading a moderately active lifestyle, these figures are approximately equal to 2700, 2500 and 2300 kcal. For athletes and active people – 3000, 2900 and 2600 kcal, respectively.

Athletes and athletes

Daily calorie intake for women 00-2100 kcal. At the age of 26 to 50 years, women should consume from 1700 to 1900 kcal per day, over the age of 50 – 1500-1700 kcal.

For girls who lead a moderately active lifestyle and who have not yet turned 25, energy consumption is on average 2100-2300 kcal. At the age of 26 to 50 years – 2000-2100 kcal and over the age of 50 about 1700-1900 kcal. For active women and athletes, these figures are 2300-2500, 2100-2300 and 1900-2000, respectively. Predominantly sedentary lifestyle 1900-2100 kcal 1700-1900 kcal 1500-1700 kcal Moderately active lifestyle 2100-2300 kcal 2000-2100 kcal 1700-1900 kcal Athletes and active people 2300-2500 kcal 2100-2300 kcal

9 0079 1900-2000 kcal

Also, do not forget that the daily calorie intake must be adjusted based on your own weight : those who want to lose weight should reduce their energy intake, and those who want to gain weight, on the contrary, increase it.

Proteins, fats and carbohydrates: daily proportions

The right balance of proteins, fats and carbohydrates is the basis for good health and energy. Therefore, it is very important to monitor not only the amount of energy consumed, but also the proportions of macronutrients.

The main source of calories for our body are carbohydrates. Once in our digestive system, they turn into glucose – the main “fuel” for humans. A huge amount of healthy carbohydrates is found in cereals, vegetables and fruits. As a percentage of the total number of calories consumed by our body daily, such carbohydrates should be at least 60%. If this indicator is lower, then individual organs and systems may begin to function incorrectly.

Protein is extremely important for the growth and repair of tissues – muscle, cartilage and others. Also, the consumption of protein foods contributes to the growth of immunity. Therefore, proteins should make up 10-15% of our diet. Most of all they can be found in any meat, dairy products, as well as in legumes. For greater simplicity of calculation, it can be assumed that for every kilogram of its mass a person needs one gram of protein per day.