Calories Burned per Day Calculator

Calories burned per day vary based on individual factors, including age, weight, height, activity level, and metabolism. On average, an adult may burn around 1,800 to 2,500 calories per day. However, this can be higher or lower depending on lifestyle, exercise, and overall energy expenditure.

How many calories do you naturally burn in a day?

The number of calories you burn in a day is determined by your basal metabolic rate (BMR) and your level of physical activity. BMR represents the number of calories your body needs to maintain basic physiological functions at rest, such as breathing, circulating blood, and regulating body temperature.

The Harris-Benedict equation is commonly used to estimate BMR. It takes into account factors like age, gender, weight, and height to calculate an individual’s BMR.

For example, the BMR of a 30-year-old female who weighs 150 pounds and is 5 feet 6 inches tall would be around 1,440 calories per day. Keep in mind that this is just an estimate, and individual variations can occur.

Apart from BMR, you also burn additional calories through physical activity and the thermic effect of food (TEF), which accounts for the energy used in digesting, absorbing, and processing food.

If you want a more accurate estimation of your daily calorie expenditure, it’s best to consult with a healthcare professional or use a wearable fitness device that tracks your activity levels and provides more personalized data.

How many calories to I burn each day?

To estimate your daily calorie expenditure, you can use the Harris-Benedict equation to calculate your Basal Metabolic Rate (BMR) and then consider your activity level to estimate your Total Daily Energy Expenditure (TDEE). Here’s a general outline of the process:

1. Calculate your Basal Metabolic Rate (BMR):
   • 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)
2. Determine your Total Daily Energy Expenditure (TDEE):
   • Sedentary (little to no exercise): TDEE = BMR × 1.2
   • Lightly active (light exercise/sports 1-3 days/week): TDEE = BMR × 1.375
   • Moderately active (moderate exercise/sports 3-5 days/week): TDEE = BMR × 1.55
   • Very active (hard exercise/sports 6-7 days/week): TDEE = BMR × 1.725
   • Extra active (very hard exercise/sports and a physically active job): TDEE = BMR × 1.9

How much weight will I lose if I burn 2000 calories a day?

To calculate how much weight you might lose by burning 2000 calories a day, you need to consider your Total Daily Energy Expenditure (TDEE) and your current caloric intake. TDEE is the total number of calories your body burns in a day, including both your basal metabolic rate (BMR) and the calories burned through physical activity.

If your TDEE is greater than your daily caloric intake, you will be in a calorie deficit, which can lead to weight loss over time. On the other hand, if your TDEE is lower than your daily caloric intake, you will be in a calorie surplus, which can lead to weight gain.

To estimate potential weight loss, you need to know your current TDEE and subtract 2000 calories from it. For example, if your TDEE is 2500 calories, and you start burning 2000 calories per day instead, you would create a calorie deficit of 500 calories (2500 – 2000 = 500).

It’s generally accepted that a calorie deficit of around 3500 calories results in about 1 pound (approximately 0.45 kg) of weight loss. So, with a 500-calorie daily deficit, you might lose about 1 pound per week (500 calories deficit x 7 days = 3500 calories deficit).

What happens if you burn 150 calories a day?

If you burn an additional 150 calories a day through physical activity or exercise, it can have several effects on your body and overall health. The impact of burning 150 calories daily will depend on your individual circumstances, such as your baseline caloric intake, activity level, and overall health status.

1. Weight Management: Burning an extra 150 calories per day can contribute to weight management, especially if it leads to a calorie deficit (i.e., burning more calories than you consume). Over time, this calorie deficit can result in gradual weight loss or help you maintain your current weight if you are already at a healthy weight.
2. Improved Fitness: Regular physical activity, even at a moderate level of 150 calories burned per day, can improve your cardiovascular health, stamina, and overall fitness level. Engaging in activities that burn calories can help strengthen muscles and increase endurance.
3. Mood and Mental Health: Exercise is known to release endorphins, which are natural mood-boosting chemicals in the brain. Regular physical activity can help reduce stress, anxiety, and depression, and contribute to better overall mental well-being.
4. Blood Sugar Control: Physical activity can improve insulin sensitivity, helping to regulate blood sugar levels. This is especially beneficial for individuals with prediabetes, type 2 diabetes, or those at risk of developing these conditions.
5. Bone Health: Weight-bearing exercises, like walking, can contribute to better bone health by increasing bone density and reducing the risk of osteoporosis.
6. Sleep Quality: Regular physical activity can positively influence sleep patterns and improve sleep quality, leading to better rest and recovery.

It’s important to note that individual results may vary, and the effects of burning 150 calories a day may be more pronounced when combined with a balanced and nutritious diet.

It’s also crucial to listen to your body and avoid overexertion or pushing yourself too hard, especially if you are new to exercise or have any underlying health conditions.

If you have any concerns or specific health goals, it’s best to consult with a healthcare professional or a certified fitness trainer to develop a personalized exercise plan that suits your needs and abilities.

FAQs

What exercise burns the most calories?

High-intensity exercises like running, jumping rope, and vigorous swimming tend to burn the most calories in a short amount of time. However, the number of calories burned depends on factors such as intensity, duration, and individual body characteristics.

How many calories should I burn a day according to my weight?

The number of calories you should burn a day depends on your Total Daily Energy Expenditure (TDEE), which includes your Basal Metabolic Rate (BMR) and physical activity level. It varies for each individual based on factors like age, gender, weight, height, and activity level.

How many calories should I burn a day to keep my weight?

To maintain your weight, you need to consume the same number of calories that you burn in a day (TDEE). This means that your caloric intake should match your daily energy expenditure.

How many calories should I burn a day to lose weight?

To lose weight, you need to create a calorie deficit by burning more calories than you consume. A safe and sustainable rate is typically around 500 to 1000 calories deficit per day, resulting in about 1 to 2 pounds of weight loss per week.

Will I lose weight if I eat 1200 calories a day and exercise?

Eating 1200 calories a day combined with exercise may lead to weight loss for some individuals, depending on their TDEE and overall energy balance. However, it’s essential to ensure that 1200 calories provide enough nutrients for your body’s needs and that the plan is sustainable and healthy.

Do you burn fewer calories the fitter you get?

As you become fitter, your body may become more efficient at performing exercises, leading to slightly fewer calories burned for the same activity. However, the overall benefits of fitness, such as improved stamina and endurance, outweigh any minor decrease in calorie expenditure.

Will I lose weight if I burn 2000 calories a day and eat 1500?

Yes, burning 2000 calories a day and eating 1500 calories would create a calorie deficit of 500 calories. This deficit may lead to gradual weight loss over time.

How to lose 10kg in 1 month without exercise?

Losing 10kg in one month without exercise is not recommended as it may be unsafe and difficult to achieve. Rapid weight loss can lead to muscle loss and nutritional deficiencies. It’s better to focus on a balanced diet and moderate exercise to achieve weight loss in a healthy and sustainable way.

Is it better to walk in place or walk?

Walking outdoors tends to be more beneficial as it offers varied terrain and requires more muscle engagement. However, walking in place can still provide some benefits, especially when the weather or circumstances prevent outdoor walking.

Is 500 calories a lot to burn?

Burning 500 calories through exercise can be considered a substantial effort, depending on the intensity and duration of the activity. It can contribute to weight loss and improved fitness when combined with a balanced diet.

How many calories do I need to burn to lose 1kg?

To lose 1kg of body weight, you need to create a calorie deficit of approximately 7700 calories, either through reducing calorie intake, increasing physical activity, or a combination of both.

What happens if you burn too many calories in a day?

Burning too many calories in a day without adequate replenishment can lead to an energy deficit, causing fatigue, weakness, and potential negative effects on metabolism and overall health. It’s essential to balance calorie expenditure with proper nutrition.

What will burning 500 calories a day do?

Burning 500 calories a day can lead to a gradual weight loss of about 1 pound per week, assuming no compensatory increase in caloric intake.

How many steps a day to lose 2 pounds a week?

To lose 2 pounds per week, you would need to create a calorie deficit of about 1000 calories per day. This deficit can be achieved through a combination of steps and dietary changes.

How do you lose 2 pounds a week?

To lose 2 pounds a week, create a calorie deficit of around 1000 calories per day through a combination of reduced caloric intake and increased physical activity.

Why does my Fitbit tell me I burned so many calories?

Fitbit and other activity trackers estimate calories burned based on algorithms that consider factors like heart rate, body movement, and individual data. However, these estimates are not always perfectly accurate and may vary from person to person.

What burns stomach fat?

There is no specific exercise that targets fat loss in a specific area like the stomach. Overall fat loss occurs through a combination of a calorie deficit, a balanced diet, and regular physical activity.

What exercise burns stomach fat?

Combination exercises like burpees, high-intensity interval training (HIIT), and core exercises can help strengthen abdominal muscles and contribute to overall fat loss.

What cardio burns the most belly fat?

High-intensity cardio exercises like running, cycling, and jumping rope can be effective in burning overall body fat, including belly fat.

How many calories should I eat a day by age?

Caloric needs vary by age, gender, weight, and activity level. A registered dietitian can provide personalized recommendations based on your specific requirements.

How many calories do you burn sleeping?

Calories burned during sleep depend on your BMR and body composition. On average, an adult may burn about 50-100 calories per hour during sleep.

What happens with the unused calories in the body?

Unused calories can be stored as fat in the body, contributing to weight gain over time if not utilized through physical activity.

How many calories should I burn a day to lose weight without exercise?

To lose weight without exercise, you need to create a calorie deficit through dietary changes. A general guideline is to reduce caloric intake by around 500 to 1000 calories per day for safe and sustainable weight loss.

What exercise burns 500 calories?

High-intensity exercises like running, cycling, and swimming can burn around 500 calories in an hour, depending on individual factors.

How many calories do you burn walking?

The number of calories burned while walking depends on factors such as speed, distance, and individual characteristics. On average, a moderate walking pace may burn around 200-300 calories per hour.

How many calories should I eat to lose 2 pounds a week?

To lose 2 pounds per week, aim for a daily calorie deficit of around 1000 calories through a combination of reduced caloric intake and increased physical activity.

How many calories should you eat per day to lose 1 pound a week?

To lose 1 pound per week, aim for a daily calorie deficit of around 500 calories through a combination of reduced caloric intake and increased physical activity.

How long does it take to notice weight loss?

The time it takes to notice weight loss varies for individuals. Some people may see changes within a few weeks, while others may take longer. Factors such as initial weight, body composition, and lifestyle habits play a role.

How many calories should a woman eat to lose weight?

Caloric needs for weight loss depend on factors like age, weight, height, and activity level. A registered dietitian can provide personalized recommendations.

What will burning 100 calories a day do?

Burning an extra 100 calories a day can contribute to weight loss over time, especially when combined with dietary changes.

How many calories do I burn a day in the UK?

Caloric needs in the UK are similar to those in other countries and vary based on individual factors.

How many steps to burn 3,500 calories?

To burn 3,500 calories (equivalent to approximately 1 pound of fat), you would need to create a calorie deficit through a combination of steps and dietary changes. On average, it might take around 10,000 to 15,000 steps or more to burn 3,500 calories.

How many calories do I burn in a day without doing anything calculator?

Online calculators can estimate your Basal Metabolic Rate (BMR), which represents the calories burned at rest, without any physical activity. From there, you can calculate your Total Daily Energy Expenditure (TDEE) based on your activity level.

How many calories should you burn vs eat a day?

To maintain weight, you should aim to consume the same number of calories as you burn in a day (TDEE). To lose weight, create a calorie deficit by burning more calories than you consume.

How many calories should a woman burn a day?

The number of calories a woman should burn in a day depends on factors like age, weight, height, and activity level.

What if I eat 2,000 calories a day and burn 500?

Eating 2,000 calories a day and burning 500 through exercise may lead to weight maintenance or gradual weight loss, depending on your individual Total Daily Energy Expenditure (TDEE) and caloric needs.

Will I lose weight if I eat less than 2000 calories a day?

Losing weight depends on your Total Daily Energy Expenditure (TDEE) and how many calories you consume. If your TDEE is higher than 2000 calories and you eat less than that, you may create a calorie deficit and experience weight loss.

Does walking burn fat?

Yes, walking can burn fat and contribute to overall calorie expenditure, especially when done consistently and combined with a balanced diet.

Is it better to walk before or after eating to lose weight?

The timing of walking doesn’t significantly impact weight loss. Some people find walking after eating more comfortable, while others prefer walking before meals.

How much weight can you lose walking 1 hour a day?

The amount of weight you can lose by walking 1 hour a day depends on various factors like your current weight, diet, and walking intensity. A safe and sustainable rate of weight loss is about 1 to 2 pounds per week.

Does 10,000 steps really burn 500 calories?

The idea that 10,000 steps burn exactly 500 calories is a rough estimate. The actual number of calories burned can vary based on factors like weight, height, walking speed, and individual metabolism.

Has anyone lost weight walking 10,000 steps a day?

Yes, many people have lost weight by walking 10,000 steps a day when combined with a balanced diet and a healthy lifestyle.

Will I lose fat if I walk 10,000 steps a day?

Walking 10,000 steps a day can contribute to fat loss, especially when combined with a calorie deficit and a healthy diet.

How many calories does 10,000 steps burn?

The number of calories burned with 10,000 steps varies depending on individual factors. On average, it might burn around 200-400 calories.

What burns fat the fastest?

High-intensity interval training (HIIT) and other high-intensity exercises are known for burning calories and fat effectively.

What burns more calories cardio or weights?

Cardio exercises typically burn more calories during the activity, while weight training can help build muscle, which leads to increased calorie burning at rest.