Burning calories is essential for maintaining a healthy weight and overall well-being. But have you ever wondered how many calories your body burns each day? The answer isn’t as simple as you might think, as the number of calories burned can vary depending on several factors. In this article, we’ll explore the topic of daily calorie burn and answer some common questions you might have. We’ll also show you how to calculate your daily calorie burn.
How Many Calories Do You Burn Every Day Naturally?
Your body burns calories even when you’re not actively exercising. This is known as your basal metabolic rate (BMR), which is the number of calories your body needs to function at rest. Your BMR is influenced by several factors, including your age, gender, height, weight, and muscle mass.
On average, an adult woman’s BMR is around 1,400 calories per day, while an adult man’s BMR is around 1,600 calories per day. However, these numbers can vary widely depending on individual factors.
How Many Calories Do You Burn a Day If You Don’t Work Out?
In addition to your BMR, your body also burns calories through daily activities such as walking, standing, and even digesting food. This process is known as non-exercise activity thermogenesis (NEAT).
The number of calories you burn through NEAT can vary depending on your lifestyle and daily habits. For example, someone who works a desk job and spends most of their day sitting will burn fewer calories than someone who works a physically demanding job or spends a lot of time on their feet.
On average, NEAT can account for up to 15-30% of your daily calorie burn. This means that if your BMR is 1,500 calories per day, you could burn an additional 225-450 calories through NEAT.
How Many Calories Does 10,000 Steps Burn?
Walking is a simple and effective way to increase your daily calorie burn. Many health experts recommend aiming for 10,000 steps per day as a way to maintain a healthy lifestyle.
The number of calories you burn by walking 10,000 steps can vary depending on your weight, walking speed, and terrain. On average, a person weighing 150 pounds can burn around 300-400 calories by walking 10,000 steps at a moderate pace.
However, it’s important to note that 10,000 steps is just a general guideline. Some people may need to walk more or less depending on their individual goals and fitness level.
How Do I Calculate Calories Burned In A Day?
To calculate the number of calories burned in a day, you can use the Harris-Benedict equation. This formula takes into account your basal metabolic rate (BMR) and your activity level to estimate your daily calorie burn.
The Harris-Benedict equation is as follows:
For men:
BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
For women:
BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
Once you have calculated your BMR, you can multiply it by an activity factor to estimate your daily calorie burn:
🖍 Little to no exercise: BMR × 1.2
🖍 Lightly active (light exercise 1-3 days per week): BMR × 1.375
🖍 Moderately active (moderate exercise 3-5 days per week): BMR × 1.55
🖍 Very active (hard exercise 6-7 days per week): BMR × 1.725
🖍 Extra active (very hard exercise, training, or a physical job): BMR × 1.9
For example, let’s say you are a 35-year-old woman who weighs 65 kg (143 lbs), is 165 cm (5’5″) tall, and is lightly active. Here’s how you would calculate your daily calorie burn:
BMR = 447.593 + (9.247 × 65) + (3.098 × 165) – (4.330 × 35)
BMR = 1,383 calories
Daily calorie burn = 1,383 × 1.375 = 1,902 calories
Keep in mind that this is just an estimate, and your actual calorie burn may vary depending on factors such as muscle mass, genetics, and the intensity of your physical activity.
If you want to get a more accurate estimate of how many calories you burn in a day, there are several ways to do it. One option is to use an online calorie calculator, which takes into account factors such as your age, gender, height, weight, and activity level.
Another option is to use a fitness tracker or smartwatch that measures your daily activity and calorie burn. These devices can give you a more personalized estimate based on your individual habits and lifestyle.
Conclusion
In conclusion, the number of calories you burn in a day can vary depending on several factors, including your BMR, NEAT, and physical activity level. On average, a healthy adult woman burns around 1,600-2,000 calories per day, while a healthy adult man burns around 2,000-2,400 calories per day.
By understanding how your body burns calories, you can make informed decisions about your diet and exercise habits to support your health and fitness goals. Whether you’re trying to lose weight, maintain your current weight, or simply live a healthier lifestyle, knowing how many calories you burn each day is a valuable piece of information.
References
- Medline Plus (n.d) Ways to burn more calories every day Available Online at: https://medlineplus.gov/ency/patientinstructions/000894.htm
- WebMD (2005-2024) 8 Ways to Burn Calories and Fight Fat Available Online at: https://www.webmd.com/obesity/features/8-ways-to-burn-calories-and-fight-fat
- Harvard Health (n.d) Burning calories without exercise Available Online at: https://www.health.harvard.edu/staying-healthy/burning-calories-without-exercise
