Average calories burned. Daily Calorie Burn: Calculate Your Needs for Weight Management

06.09.202329.06.2023 by alexxlab

How many calories do you burn in a day. What factors influence your daily calorie expenditure. How can you calculate your personal calorie needs for weight loss, maintenance, or gain.

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Understanding Calorie Burn: The Basics

Calories are units of energy that fuel our bodies for various functions, from basic survival processes to complex physical activities. The number of calories an individual burns daily is a crucial factor in weight management and overall health. But how exactly does calorie burning work?

Your body burns calories through three main mechanisms:

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

Understanding these components can help you better grasp your body’s energy needs and how to adjust them for your health goals.

Factors Affecting Daily Calorie Burn

The amount of calories you burn each day isn’t a fixed number. It varies based on several factors:

Age: Metabolism typically slows with age
Sex: Men generally burn more calories than women due to higher muscle mass
Height and weight: Larger bodies require more energy
Body composition: Muscle tissue burns more calories than fat
Activity level: More movement equals higher calorie burn
Genetics: Some people naturally have faster metabolisms
Health conditions: Certain medical issues can affect metabolism

Given these variables, it’s clear that calorie needs are highly individual. What works for one person may not be suitable for another, emphasizing the importance of personalized approaches to nutrition and fitness.

Calculating Your Resting Metabolic Rate (RMR)

To determine your daily calorie needs, start by calculating your Resting Metabolic Rate (RMR). The Mifflin-St Jeor formula is a widely accepted method for this calculation:

For men: RMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5

For women: RMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161

This formula provides an estimate of the calories your body burns at rest. However, it’s important to note that this is just a starting point. Your total daily energy expenditure (TDEE) will be higher due to physical activity and other factors.

Determining Your Total Daily Energy Expenditure (TDEE)

To calculate your TDEE, multiply your RMR by an activity factor:

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

This calculation gives you an estimate of how many calories you burn in a day, accounting for both your basic metabolic needs and your activity level.

Calorie Needs for Weight Loss

To lose weight, you need to create a calorie deficit. This means consuming fewer calories than your body burns. But how much of a deficit should you aim for?

A sustainable approach is to reduce your calorie intake by 10-20% below your TDEE. For example, if your TDEE is 2,500 calories:

10% deficit: 2,500 – (2,500 × 0.1) = 2,250 calories
20% deficit: 2,500 – (2,500 × 0.2) = 2,000 calories

This moderate deficit allows for gradual, sustainable weight loss while minimizing the risk of muscle loss and metabolic slowdown. It’s important to combine this calorie reduction with regular physical activity and a balanced, nutrient-rich diet for optimal results.

The Importance of Gradual Weight Loss

Why is a moderate calorie deficit recommended over more extreme measures? Rapid weight loss can lead to several issues:

Loss of muscle mass
Nutrient deficiencies
Metabolic adaptations that make further weight loss difficult
Increased risk of weight regain

Aiming for a weight loss rate of 0.5-1 kg (1-2 lbs) per week is generally considered safe and sustainable for most individuals.

Maintaining Weight: Balancing Calories In and Out

If your goal is to maintain your current weight, the key is to balance your calorie intake with your calorie expenditure. In theory, this means consuming the same number of calories as your TDEE. However, in practice, it’s not always this straightforward.

Our bodies are dynamic systems, and our calorie needs can fluctuate day to day based on factors like:

Stress levels
Sleep quality
Hormonal changes
Variations in physical activity

Therefore, weight maintenance often involves small adjustments over time. Pay attention to trends in your weight and how you feel, and make minor tweaks to your diet and activity levels as needed.

The Role of Body Composition

When maintaining weight, it’s crucial to consider body composition. You might maintain the same weight on the scale while experiencing changes in your muscle-to-fat ratio. Regular strength training and adequate protein intake can help preserve muscle mass, even if you’re not actively trying to build muscle.

Calorie Needs for Weight Gain

For those looking to gain weight, whether for athletic performance, recovery from illness, or personal preference, a calorie surplus is necessary. But how much should you increase your calorie intake?

A moderate approach is to aim for a 10-20% increase above your TDEE. For example, if your TDEE is 2,500 calories:

10% surplus: 2,500 + (2,500 × 0.1) = 2,750 calories
20% surplus: 2,500 + (2,500 × 0.2) = 3,000 calories

This gradual increase promotes steady weight gain while minimizing excessive fat accumulation. Combine this calorie surplus with resistance training to encourage muscle growth.

Quality of Calories for Weight Gain

When increasing calorie intake, it’s tempting to reach for calorie-dense, processed foods. However, focusing on nutrient-rich whole foods is crucial for healthy weight gain. Consider incorporating:

Lean proteins (chicken, fish, lean beef, eggs)
Whole grains (brown rice, quinoa, oats)
Healthy fats (avocados, nuts, olive oil)
Fruits and vegetables

These foods provide not only calories but also essential nutrients to support overall health and muscle growth.

Beyond Calories: The Importance of Nutrient Balance

While calorie counting is a useful tool for weight management, it’s crucial to remember that not all calories are created equal. The quality and balance of nutrients in your diet play a significant role in your overall health, energy levels, and body composition.

Macronutrient Balance

Regardless of your calorie goals, aim for a balanced intake of macronutrients:

Proteins: Essential for muscle maintenance and growth
Carbohydrates: Primary energy source for the body and brain
Fats: Crucial for hormone production and nutrient absorption

The ideal ratio of these macronutrients can vary based on individual factors and goals. However, a general guideline is:

Protein: 10-35% of total calories
Carbohydrates: 45-65% of total calories
Fats: 20-35% of total calories

Micronutrients: The Unsung Heroes

While macronutrients often take the spotlight in discussions about calorie needs, micronutrients (vitamins and minerals) are equally important for overall health and optimal body function. A diet rich in fruits, vegetables, whole grains, and lean proteins helps ensure adequate micronutrient intake.

The Role of Exercise in Calorie Burn

Physical activity plays a crucial role in your daily calorie burn. Not only does it increase your TDEE, but it also offers numerous health benefits beyond weight management. How does exercise impact your calorie burn?

Types of Exercise and Calorie Burn

Different types of exercise burn calories at different rates:

Cardiovascular exercise: Generally burns more calories during the activity
Strength training: May burn fewer calories during the session but can increase RMR over time
High-Intensity Interval Training (HIIT): Can lead to increased calorie burn both during and after exercise

The key is to find a balance that suits your goals and preferences. A combination of cardio and strength training is often recommended for overall health and fitness.

Non-Exercise Activity Thermogenesis (NEAT)

NEAT refers to the calories burned through everyday activities that aren’t formal exercise. This can include walking, housework, fidgeting, and even standing instead of sitting. NEAT can significantly impact your total daily calorie burn and is an often-overlooked aspect of energy expenditure.

Increasing your NEAT can be an effective strategy for boosting calorie burn without dramatically altering your routine. Simple changes like taking the stairs instead of the elevator or having walking meetings can add up over time.

Monitoring and Adjusting Your Calorie Needs

Calculating your calorie needs is just the first step. To effectively manage your weight and health, it’s important to monitor your progress and make adjustments as needed. How can you do this effectively?

Tools for Tracking

Several tools can help you monitor your calorie intake and expenditure:

Food diaries or apps: Help track calorie intake
Fitness trackers: Estimate calorie burn from activities
Regular weigh-ins: Provide data on weight trends
Body measurements: Offer insight into body composition changes

Remember that these tools provide estimates, not exact figures. Use them as guides rather than strict rules.

The Importance of Flexibility

Your calorie needs aren’t static. They can change based on factors like:

Age
Changes in activity level
Health status
Hormonal fluctuations

Be prepared to adjust your calorie intake as needed. If you’re not seeing the results you expect, consider recalculating your needs or consulting with a healthcare professional or registered dietitian.

When to Seek Professional Guidance

While understanding and managing your calorie needs can be empowering, there are times when professional guidance is beneficial or necessary. When should you consider seeking help from a healthcare provider or registered dietitian?

Complex Health Conditions

If you have health conditions that affect your metabolism or nutritional needs, such as diabetes, thyroid disorders, or digestive issues, professional guidance can help you navigate your specific requirements.

Eating Disorders or Disordered Eating Patterns

If you have a history of eating disorders or find yourself developing unhealthy relationships with food or exercise, it’s crucial to seek professional help. Focusing too intensely on calorie counting can sometimes exacerbate these issues.

Plateau in Progress

If you’ve been consistently following a calorie plan but aren’t seeing the expected results, a professional can help identify potential issues and suggest adjustments.

Athletic Performance

Athletes or highly active individuals may have specific nutritional needs that go beyond basic calorie calculations. A sports nutritionist can provide tailored advice to support performance goals.

Remember, seeking help is a sign of strength, not weakness. Professional guidance can provide personalized strategies and support to help you achieve your health and fitness goals safely and effectively.

How Many Calories Do I Burn in a Day?

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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?

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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.

Calories are important for basic bodily functions, such as:

breathing
circulating blood
cell processes

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.

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.