The number of calories 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. Most adult males need 2,200–3,000 calories per day. However, the number of calories you need each day is unique to your body and activity levels (1).You also burn calories from everyday movements and exercise, which can vary 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. Eating more calories than this will likely lead to weight gain.See full list on healthline.comTo lose weightLosing weight requires a calorie deficit. This means either eating fewer calories than your body needs, burning additional calories, or a combination of both. For sustainable weight loss, an ideal calorie deficit is around 500–750 fewer calories than your total daily energy expenditure (TDEE) (2). Let’s say your body needs 2,200 calories per day. A calorie deficit of 500–750 calories would be 1,450–1,700 calories per day. While a larger calorie deficit may help quicken weight loss, it can be difficult to sustain long term since it will likely lead to significant hunger. Your body may then use mechanisms to prevent further weight loss, such as sluggishness or a reduced metabolic rate (3, 4). 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 (5, 6). A variety of factors can influence weight loss, such as (7): •age •genetics •hormones •medical conditions •medicationsA healthcare professional can help develop personalized recommendations for you.To maintain weightIf you want to maintain your weight, you’ll want to ensure your calorie intake matches your expenditure. You’ll need to calculate your TDEE, which is the number of calories your body needs to sustain your current weight. If you notice weight gain, it may be a sign that you’re either consuming more calories or expending fewer calories than you intend to. If you’re losing weight, you’re likely not eating enough calories or expending too many calories.To gain weightIf you want to gain weight, you need to be in a calorie surplus. This means 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 300–500 calories allows for slow, gradual weight gain (8). If your calorie needs are 2,200 calories per day, a calorie surplus would be 2,500–2,700 calories per day. While it may seem obvious to eat a very large number of calories and limit your physical activity, this strategy isn’t ideal. It will likely lead to excessive fat accumulation and won’t provide the important health benefits of exercise (9). 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 snackIf eating larger meals is difficult, you can try eating more frequent smaller meals instead. 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. »MORE:Learn how to lose weight the healthy way, the Wellos™ waySee full list on healthline.comThe Mifflin-St Jeor equation is an easy way to calculate how many calories you need to eat per day. 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 (10).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 (11). 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 determine the number of calories you need each day to maintain your weight.The next sections 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.See full list on healthline.comStep 1: Calculate RMRYour RMR is the number of calories your body needs to function. 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 (10).Step 2: Work out your activity levelThen, figure out your activity level. The activity levels the equation uses are as follows (10): •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 two or more times per day, training, or a physical job)For example, a postal worker who walks all day for their job would have an activity level of 1.55 to 1.725 depending 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 1.275–1.55.Step 3: Use the full equationThe Mifflin-St Jeor equation is as follows: •RMR × activity level = calories needed to maintain weightA 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.See full list on healthline.comA person’s activity level has a lot to do with the number of 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 as you do daily tasks. How much you burn has to do with how much you weigh.For example, people burn the following number of calories in 30 minutes of doing these tasks based on their weight (13):See full list on healthline.comYes, 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.Males generally have less body fat than females. They also typically have more muscle mass, which means the body burns more calories at rest. See full list on healthline.comThe most effective way to lose and maintain a moderate weight in the long term is to follow a balanced lifestyle that includes:•a well-balanced diet•regular exercise•adequate quality sleep•managing stress levelsSome people also find these tips can help when they’re trying to lose weight:See full list on healthline.comIf you’re struggling to gain or lose weight, you may want to work with a healthcare professional who can provide personal recommendations.This may include a primary care professional, who may help rule out medical causes, and potentially a registered dietitian.See full list on healthline.comHow many calories do I naturally burn per day?The number of calories you burn in a day can vary based on many factors, including your sex assigned at birth, height, and weight. You can use the following equations to determine the number of calories your body needs to function at rest (RMR): •For people assigned male at birth: 9.99 × weight + 6.25 × height – 4.92 × age + 5 = RMR •For people assigned female at birth: 9.99 × weight + 6.25 × height – 4.92 × age – 161 = RMRHow do I calculate my daily calorie burn?You can determine how many calories you burn in a day by using the Mifflin-St Jeor equation or calorie calculator above. To perform the calculation yourself, you must first calculate your resting metabolic rate (RMR). Then, you can multiply this figure by an activity factor based on your daily activity level — ranging from sedentary to very active — to determine the number of calories you need each day to maintain your weight. Or you can use the calorie calculator above.How many calories does a woman burn in a day without exercise?How many calories a female burns in a day without exercise can depend on height, weight, and activity level. You can use the above calculator to determine resting metabolic rate.See full list on healthline.comThe number 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 to calculate your individual calorie needs can help you know whether you’re on track with your health and fitness goals.If you’re looking for personalized recommendations or need support with specific health goals, you can talk with a healthcare professional who can give a more thorough assessment.See full list on healthline.com Free calculator to estimate the number of calories burned during routine daily activities or a workout based on activity duration. · What’S The Average Amount Of Calories You Burn A Day? The number of calories burned in a day depends on various factors, including age, sex, and activity levels. Most female adults need 1, 600-2, 200 calories per day, while adult males need 2, 200-3, 000 calories per day. · Determining howmany calories you should burn per day requires a few steps, including figuring out your calorie requirements and establishing health goals. Find out how many calories your body burns each day based on your age, weight, height, and activity level. Use the calculator to compare different scenarios and learn how to adjust your diet and exercise for optimal health and fitness. How do I calculate calories a day?To estimate the calories consumed each day, use our Calorie Calculator. Use this calculator to estimate the calories to be burned by walking, running, or bicycling for a distance. The number of calories that the body burns during regular daily activities or exercise is dependent on various factors, so it is not an exact science.How many calories should you burn a day to lose weight?However, the amount of calories you need to burn to promote weight loss—and the best ways to do it—depends on several factors. For example, an active young adult male might require 2,500 calories daily to lose weight, while an older adult woman may need just 1,500 calories to support her weight and activity goals.How many calories do you need a day?Most female adults need 1,600–2,200 calories per day. Most male adults need 2,200–3,000 calories per day. However, the number of calories you need daily is unique to your body and activity levels. This article teaches you how to calculate your calorie needs based on your health goals. How do you calculate calories burned?What is a Calorie Calculator?The Calorie Calculator is a tool that estimates the calories you burn each day. It can calculate your calorie burn from doing nothing to extreme exercise. · While the exact amount varies widely among individuals, on average, an inactive person may burn between 1,200 and 2,400 calories per day solely through these basic metabolic processes. Free calculator to estimate the number of calories burned during routine daily activities or a workout based on activity duration. · What’S The Average Amount Of Calories You Burn A Day? The number of calories burned in a day depends on various factors, including age, sex, and activity levels. Most female adults need 1, 600-2, 200 calories per day, while adult males need 2, 200-3, 000 calories per day. · Determining howmany calories you should burn per day requires a few steps, including figuring out your calorie requirements and establishing health goals. Find out how many calories your body burns each day based on your age, weight, height, and activity level. Use the calculator to compare different scenarios and learn how to adjust your diet and exercise for optimal health and fitness. · While the exact amount varies widely among individuals, on average, an inactive person may burn between 1,200 and 2,400 calories per day solely through these basic metabolic processes. Calculate the number of calories you need a day to maintain your weight.
