How to find out how many calories you should burn every day


The word “calorie” may bring up thoughts of nutrition labels and treadmill readouts, but calories are actually simply units of energy. Your car runs on gas, your house runs on electricity, and your body runs on food energy. so how many calories to do We burn every day, and how many Needed did you burn? Let’s dig in.

You actually burn most of your calories while resting.

Calories are not burned only during exercise. It takes energy to keep the lights on, your heart to beat, your brain to think, your cells to repair themselves, and much more.

In fact, majority of Most of our calories are consumed in these maintenance tasks. Scientists call this baseline calorie burn our “basal metabolic rate” or BMR. There are several equations that will estimate your BMR; For a calculator, try this tdeecalculator.net, (It uses the Mifflin-St. Geor formula if you don’t know your body fat percentage, and the Catch-McArdle formula if you do.)

To give you an example, I plugged in my stats – I’m 150 pounds and 5’6″ – and the equation estimated what someone my size burns:

  • 1,352 calories for most of my basic bodily functions (not including digestion!)

  • Total 1,623 calories if I’m sedentary

  • If I do moderate exercise three to five times a week, that’s a total of 2,096 calories.

  • Total 2,569 calories, if I’m a hardcore athlete or someone who exercises in addition to a physical job

Keep in mind these are just estimates; Yours Real Calorie burn may be more or less. Factors that affect your total calorie burn include:

  • Body size: The bigger you are, the more calories you burn at baseline And The more you burn during exercise.

  • Muscle mass: Muscles burn more calories than other tissues (which is why you get a more accurate estimate if you know your body fat percentage; the less body fat you have, the more you have, comparatively. will have more muscles)

  • Age: These sources assume that your metabolism slows down slightly as you age (although there is evidence for this). It probably won’t make a big difference,

  • Activity: The more you exercise, the more calories you burn

  • Genetics and other factors are not included in the formula: there is actually a Huge Variability from person to person, even if you compare people of the same size, age, etc.

To give you a sense of limits, Dietary Guidelines for Americans Statistics show that a 5’10” man, weighing 154 pounds, will burn a total of, between 2,000 and 3,000 calories each day, depending on his age and activity level. Their example woman is 5’4″ and 126 pounds, and she would burn Between 1,600 and 2,400 calories,

So if you’re used to thinking of 2,000 calories as some kind of upper limit for the amount of food you can eat — or 1,200 calories as a calorie budget for dieting-You may be surprised to find out how many calories you probably have already burn.

How (and Why) to Burn More Calories

If you’re trying to lose weight, logic would say you should focus more on diet than exercise. After all, if most of your calorie burn is your BMR, exercise is going to be a drop in the bucket by comparison.

However, I don’t think this is the only thing you should consider. If your BMR is 1,300 calories and your total burn is 1,600, then sure, you can eat 1,300 calories without exercising and possibly lose weight. But it’s hard to stay healthy when you’re eating so little.

Burning more calories through exercise helps your body in two ways:

  1. Exercise is good for us regardless of calorie burn; We should all be doing at least 150 minutes of cardio per week, plus some strength training to help build or maintain muscle.

  2. The more food you eat, the easier it is to absorb the good stuff: vitamins, minerals, fiber, good fats and a variety of vegetables.

A person who burns 2,300 calories and eats 2,000 is in a better position to benefit from exercise and good nutrition than a person who burns 1,600 calories and eats 1,300.

So how do you burn more calories? You can’t get younger, and you don’t want to get older if you’re losing weight. The biggest levers you can pull are:

  • exercise more

  • Increase muscle mass (through strength training, and eating plenty of protein)

  • Don’t diet all the time

I have already written about how I’ve noticed that my total calorie burn increases when I eat more food., When you feed your body, it is more willing to expend energy. This is one reason why taking a “diet break” is considered beneficial if you plan to stay in a weight loss phase for a long time.

Why you shouldn’t trust the “calorie burn” stats of wearables or exercise machines

You’re probably wondering how much exercise is “enough” to burn more calories. However, that’s a trickier question: What kind of change do you want to make? Person You are – stop being sedentary and become a frequent exerciser – instead of beating yourself up about how many points you burned in which workout.

this is because Our bodies become more efficient with exercise over time, Half an hour of jogging can burn 300 calories in theory, but at the end of the day if you hadn’t jogged you might have burned just over, say, 200 calories. You may feel more tired at the end of the day, or you may become better at running and burn fewer calories when you do it. (This is an ongoing area of ​​scientific research.)

there is evidence of this Exercise machines’ estimates of calorie burn are wildly inaccurate., Wearable devices like Fitbits and Apple Watches are perhaps a little better at being personalized to your exercise intensity, but they still ultimately rely on estimates that aren’t always accurate.


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