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.

Nutrient environment: how many calories do we spend per day, and how to calculate the daily intake so as not to gain weight and not harm health

FoodHealth

How many calories does a person spend per day? There is no single answer to this question, as you might guess. Calorie consumption is an individual value that depends on genetics, gender, age, height, weight, habitat and physical activity habits. Given these factors, you can calculate how many calories you personally spend per day and how much is enough for you not to get better.

What are calories, kilocalories and calorie content of foods

A calorie is a unit of heat energy, or rather, the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius. The word comes from the French calorie, which is derived from the Latin calor meaning “warmth”. The first to use the term “calorie” was the Swedish physicist Johann Wilke, who lived in the 18th century, and since then this indicator has been used to determine the amount of energy the body needs for normal functioning.

The calorie content of a product is the amount of energy received by the body when it is digested. The three main elements in the composition of food – proteins, fats, carbohydrates (BJU) – contain different amounts of calories and, therefore, provide the body with different amounts of energy. Most manufacturers list the nutritional content in kilocalories on the packaging to keep the numbers short. 1 kilocalorie (kcal) = 1000 calories (cal). In colloquial speech, the word “calorie” is used more often – simply because it is easier to pronounce.

The calculation of the daily calorie limit is one of the tools with which you can control your weight and protect your health.

What determines the daily calorie intake

Assimilation of calories, as well as metabolism in general, is influenced by many factors, slowing down or speeding up the process, for example, taking medications, muscle mass, love for spicy or salty foods, smoking, etc. . Daily calorie expenditure depends primarily on daily physical activity, but in general, men burn more calories than women. On average, calorie intake rates come down to the following numbers, which change with age: the older the person, the fewer calories needed:

• Inactive: 2000 to 2400 calories for men, 1600 to 2000 for women.

• Moderate activity: 2200-2800 kcal for men, 1800-2200 for women.

• Active lifestyle: 2400-3000 kcal for men, 2000-2400 kcal for women.

The absorption of calories is also affected by seasonal weather changes. In colder climates, more energy is required to maintain a constant body temperature as the metabolism increases to generate heat. Thus, walking along the street in winter, you spend more calories than during summer promenades.

How to calculate calorie expenditure per day

To determine how many calories you need, you need to calculate your basal metabolic rate (BMR) and determine the activity factor.

Basal metabolic rate is the approximate number of calories burned per day at rest. In other words, this is the minimum amount of energy needed to maintain the life of the body, including breathing, heartbeat, digestion of food, but without taking into account physical exertion.

Nutritionists use two standard equations to calculate BMR: the Harris-Benedict formula and the Mifflin-St. Jeor formula, named after the scientists who developed the principle of calorie counting.

The 1984 version of the Harris-Benedict formula is:

• Calculation for men: 88.362 + (13.397 × weight in kilograms) + (4.799 × height in centimeters) – (5.677 × age in years)

• Calculation for women: 447.593 + (9.247 × weight in kilograms) + (3.098 × height in centimeters) — (4.330 × age in years)

The Mifflin-St.

• Calculation for men: (10 × weight in kilograms) + (6.25 × height in centimeters) – (5 × age in years) + 5

• Calculation for women: (10 × weight in kilograms) + ( 6.25 × height in centimeters) — (5 × age in years) — 161

Once you’ve calculated your BMR, you need to multiply it by your physical activity factor so that your calorie expenditure calculation matches your lifestyle. These are the numbers taken as the standard:

• 1.2 – if your activity is reduced to moving from bed to sofa;

• 1. 375 – if you have heard about the benefits of activity and exercise up to three times a week;

• 1.55 – if moderate exercise is not alien to you 3 to 5 times a week;

• 1.725 – if you load yourself with hard training 6-7 times a week;

• 1.9 – if you give your all (work physically, train twice a day, do strength exercises).

If all these formulas sound too complicated, find a calorie calculator on the Internet or ask a nutritionist to make an individual calculation for you.

How many calories are burned during different types of activity

At rest, about 20% of the energy consumed is used for brain metabolism. Other calories are burned in the process of basal metabolism – blood circulation, digestion, respiration, cellular respiration, tissue repair and growth. We also need mechanical energy to work our skeletal muscles in order to maintain our posture and move around.

How many calories you burn when you eat depends on the time of day. During the morning meal, the body burns about 60 kcal, at lunch – 85 kcal, at dinner – 60 kcal. Most of the energy is spent on the digestion of animal proteins: 30-40% of the nutritional value of the protein is spent on its absorption. The cost of digesting carbohydrates is 4-7%, fats – only 2-4%.

During sleep, an average person spends 60-70 kcal per hour, provided that you sleep at least 8 hours and do not eat carbohydrates or fats at night.

Calorie consumption at work depends on mental and physical activity. On average, for an 8-hour working day, office workers spend about 550 kcal, service and education workers – up to 1050 kcal. Most calories are burned by those who work physically (loaders, athletes, etc.) – about 2000 kcal.

Even if you stay at home, you have a chance to burn more calories. Rest in a lying position will destroy no more than 70 kcal per hour, but you will spend 120-280 kcal on cleaning (washing dishes – 50 kcal, windows – 280 kcal, floors – 280 kcal). A ten-minute shower after cleaning – minus another 40 kcal.

Most calories are burned during sports. Jogging – 380 kcal, swimming – 200-600 kcal (depending on style), cycling – 220-450 kcal, skating or rollerblading – 200-620 kcal, dancing – 350 kcal, jumping rope – 350 kcal. Yoga lovers burn about 250-300 calories per hour. In an hour of circuit training, you can lose about 350-400 calories, and strength training will burn about 400 calories on average.

If you don’t like sports, but you like walking, keep in mind that a quiet walk burns about 140 kilocalories per hour, and a fast walk burns about 180.

How to increase your calorie expenditure if you want to lose weight

If your goal is to maintain weight, you need to consume as many calories as you burn, in what is called a calorie balance. However, if your goal is to lose weight, you should burn more calories than you take in.

The simplest rule used by nutritionists is to reduce the energy value of food by 500 kcal per day. There is no need to rush – it is recommended to reduce weight for at least six months, and then recalculate the calorie limit again and decide whether to continue.

250-500 g (depending on starting body weight) is a safe weight loss in a week. Exceeding this indicator means the loss of muscle mass and water, which is unsafe for health. It is also not recommended to consume less than 1200 kcal per day, because such extreme sports lead to a lack of micro and macro elements that are important for the normal functioning of the body.

Smirnova Natasha

Tags

• food
• Wellness
• Health
• Diet
• weight loss

300 calorie menu: 7 meals with calories up to 300 kcal

For those who strictly monitor the calorie content of meals and calculate BJU, we have collected simple, tasty and healthy recipes that will not harm your figure.

Cauliflower Gratin

Calories – about 250 calories

Ingredients:

Preparation:

1. In a small saucepan, mix milk and water in equal proportions, add salt to taste and put on fire. When the mixture boils, add cauliflower to it, after disassembling it into small inflorescences. Boil for 10 minutes.

2. Grate the cheese. Mix half with cream, finely chopped garlic and ground white pepper.

3. Grease a baking sheet with butter, lay out the cooked cauliflower and fill with the cream cheese mixture. Place the baking sheet in an oven preheated to 200 degrees and leave for 10 minutes. After – sprinkle the dish with the remaining cheese and return to the oven for another 5 minutes.

Vegetarian curry

Calories – about 290 Calories

Ingredients:

Cooking Method:

1. In a saucepan with vegetable oil, combine the finely chopped onion and tomato paste, stir and cook for 10 minutes until the onion is soft.

2. Finely chop the greens, cut the peeled potatoes into cubes and, together with the chickpeas, add to the saucepan to the onion fried in tomato paste. Simmer for 5 minutes.

3. Add the chopped tomatoes to the vegetable mixture and cover with a glass of water. Bring to a boil, cover and simmer for 10-15 minutes. After – remove the lid and leave on fire for another 10 minutes.

4. Finally add greens and stir.

Baked eggplant with mushrooms

Calories – about 200 calories

Ingredients:

• 9000 2 Eggplant – 1 pc.

• Mushrooms — 150 g

• Red pepper — 1 pc.

• Onion – 1/2 pc.

• Garlic – 1 clove

• Parmesan Cheese – 50 g

• Skim milk – 50 ml

• Salt to taste

• Pepper to taste

Preparation: 90 007

1. Cut the eggplant in half, remove the tail. Make a criss-cross cut in the pulp with a knife. Put the eggplants on a baking sheet and bake in an oven preheated to 180 degrees for 15-20 minutes, then let them cool.

2. Fry finely chopped onion and garlic in a pan until tender. Add thinly sliced ​​mushrooms, salt and pepper to taste. Remove from heat after 7-10 minutes.

3. Gently de-flesh the baked eggplant, chop and add to the onion-mushroom mixture. Stir.

4. Put the finished stuffing into eggplants, sprinkle with grated cheese on top and send to the oven preheated to 200 degrees for 10-15 minutes.

Turkey Broccoli and Zucchini Roll

Calories – Approximately 230 calories

Ingredients:

90 019

Turkey fillet – 250 g

• Zucchini – 1 pc.

• Onion – 1 pc.

• Broccoli – 200 g

• Tomato Paste – 40 g

• Curry – 3 g

• 90 002 Lemon — 1 pc.

• Salt to taste

• Black pepper to taste finely chop the broccoli. Cut the zucchini into thin slices using a vegetable peeler.

• Place turkey on zucchini slices, brush with a thin layer of tomato paste, sprinkle with onion, add broccoli, curry, drizzle with lemon juice, add salt and pepper to taste. Twist a tight roll and wrap it in parchment, and then in foil.

• Bake the finished roll in an oven preheated to 180 degrees for 35-40 minutes.

Asparagus Frittata

Calories – Approximately 260 Calories

Ingredients:

Preparation:

1. Whisk the eggs in a deep bowl until foamy. Add salt and pepper to taste.

2. Place the asparagus in salted boiling water, turn off the heat and leave in boiling water for a couple of minutes. Afterwards, let it dry.

3. Grease a deep frying pan with vegetable oil, pour the beaten eggs into it and leave for a couple of minutes so that the lower part is lightly browned.

4. Put the asparagus on top, sprinkle with grated cheese and place the pan in the oven preheated to 180 degrees for 5-7 minutes until the eggs are completely cooked.

Shrimp Spinach Salad

Calories – about 195 calories

Ingredients:

Method:

1. Boil shrimp in salted water, let cool and peel.

2. Fry the peeled shrimps in olive oil, add finely chopped garlic.

3. Cut the spinach, place on a plate and drizzle with balsamic vinegar. Then lay out the chopped cherry tomatoes and fried shrimp. Stir.

Minestrone

Calories – about 295 calories

Ingredients:

• 1 piece

• Zucchini – 100 g

• Celery root – 100 g

• Carrot – 100 g

• Pumpkin – 100 g

• Tomatoes – 100 g

• Garlic – 10 g leek – 100 g

• Parmesan cheese – 50 g

Method of preparation:

1. Wash, peel and dice the vegetables.