Calculating Daily Calories Burn
We burn calories every day as we move around while doing our daily tasks or when we exercise. The average calories burned per day by a male would be 2,200 to 3000 calories per day while if you ask how many calories a woman burns in a day, it is 1600 to 2200 calories per day. So does it mean that men & women burn calories differently? The answer is yes! Gender does play a role when you calculate your calories.
The number of calories needed every day may vary as every one of our bodies is unique and so are our activity levels. Calories are considered to be significant for our bodily functions like blood circulation, breathing, cell processes, etc. Also, you tend to burn additional calories through your regular movements which can again vary from person to person.
If you really want to know the number of calories that you burn every day then you can use the Mifflin-St Jeor formula to calculate. This formula actually calculates your resting metabolic rate which is also known as the resting energy expenditure (number of calories needed to function while you are at rest).
And one more calculation based on your activity levels will show how many calories you may need every day in order to maintain your current body weight. Eating calories lesser than this will result in weight loss and when the intake of calories exceeds it may lead to weight gain.
The total number of calories you burn is referred to as total daily energy expenditure (TDEE) or total energy expenditure (TEE). Your TDEE or TEE is a combination of the following factors
Resting Metabolic Rate (RMR)
It is the amount of energy required by your body to breathe, build cells, or circulate blood. Your resting metabolic rate is influenced by your age, gender, and body size. Your RMR actually occupies 60% to 70% of the calories that your burn each day.
Non-exercise Activity Thermogenesis (NEAT)
It is the amount of energy required to do daily activities like typing on your computer, washing clothes, or even walking around your office. So NEAT is entirely based on your activity level.
Calories Burned During Exercise
The number of calories burnt while you work out entirely depends on the duration of each session and intensity. 15% to 30% of your TEE accounts for calories that you burn during your exercise or any other physical activity.
Thermic Effect Of Food (TEF)
Your body will burn calories while your chew or digest food and each type of food may have a different TEF. By eating protein-rich food, you may burn calories by a small margin.
There Are 3 Methods to Know the Number of Calories That You Burn Each Day
1. Metabolic Testing
This test may require expensive equipment which may be available only in a hospital or lab setting. The test results will help you schedule your diet plans and workouts in an effective manner.
2. Activity Monitors
There is a myriad of brands like FitBit, Polar, etc., that are available online or in sporting stores. These gadgets tend to monitor your movements in order to calculate the number of calories that you burn each day.
3. Online Calculators
You can browse online calculators to estimate your daily energy expenditure. It will be a good start if you are looking to maintain your body weight.
How many calories do you burn in a day without exercise?
If you ask how many calories you naturally burn in a day then in a day, around 1800 calories will be burnt by an average man absolutely by doing nothing. While you sit, you are actually burning 75 calories per hour.
How many calories should I burn in a day to lose weight?
Starting by losing 500 calories per day will be a great beginning if you want to lose weight. You can start by reducing 500 calories in your food intake.
1. How many calories should one burn every day?
To start with, one can burn 500 calories per day for reducing weight.
2. How do you calculate calories burned?
In order to calculate the calories burnt, you need to multiply your MET value by your weight in Kilograms.