How Many Calories Should You Burn in a Day?

Calories and Weight Goals: How Much to Burn Daily

Understanding how many calories you should burn each day is essential to achieving and sustaining a healthy body weight. This target varies depending on numerous factors, including age, sex, body composition, physical activity level, and health-related objectives. Understanding these factors helps you make informed diet and exercise choices.

Here, we will provide the details required to calculate how many calories you need to burn each day and share actionable steps to achieve that goal. 

Basal Metabolic Rate (BMR)

To calculate the number of calories you need to burn, you first have to calculate your Basal Metabolic Rate (BMR). It is the number of calories you require to perform basic bodily functions such as respiration, blood circulation, and maintaining body temperature when resting.

How to Calculate BMR?

The most standard formula for calculating BMR is the Mifflin-St. Jeor Equation. It is deemed more accurate than earlier formulae.

For Men:

                    ● BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5

For women:

                     ● BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161

Your BMR is the number of calories your body needs for normal functions, not including any exercise.

Total Daily Energy Expenditure (TDEE)

Incorporating physical activity into the equation will provide a clearer understanding of how many calories you need to burn each day. This brings us to Total Daily Energy Expenditure (TDEE), which accounts for all the calories burned in a day through exercise and normal bodily functions.

To find your TDEE, multiply your BMR with an activity factor that is consistent with the amount of exercise you normally do:

● Sedentary (little or no exercise): BMR × 1.2

● Lightly Active (light exercise or sports 1-3 days/week): BMR × 1.375

● Moderately Active (moderate exercise or sports 3-5 days/week): BMR × 1.55

● Very Active (hard exercise or sports 6-7 days/week): BMR × 1.725

● Super Active (very intense exercise or a physically demanding job): BMR × 1.9

For instance, a 30-year-old female weighing 70 kg and measuring 165 cm with a moderate level of physical activity would compute her BMR as:

                 ● BMR = 10×70+6.25×165−5×30−161=1463 calories/day

If she has a moderate activity level:

                   ● TDEE = 1463×1.55=2267 calories/day 

Weight Management: Caloric Deficit or Surplus?

Your weight management goals can also affect the number of calories you may need to burn:

●  Weight Loss

To lose weight, you must generate a caloric deficit. This involves burning more calories than you consume. A common deficit to look for is 500 to 1,000 calories per day, which should yield a weight loss of about 0.5 to 1 kg per week.

However, do not go too low since very low-calorie diets can damage your metabolism and result in nutritional deficiencies.

● Weight Maintenance

If you want to maintain your present weight, you should try to burn the same amount of calories that you take in, which is your TDEE. Eating this many calories will help you maintain your present weight.

● Weight Gain

To gain weight, you must produce a caloric surplus, i.e., consume more calories than you burn. A daily surplus of 250 to 500 calories is usually advised for healthy weight gain, preferably from nutrient-rich foods.

Practical Considerations for Burning Calories

Burning calories is not exclusively related to exercise. Your daily activity makes a major contribution to your total energy expenditure. Some practical tips follow: 

A. Exercise

Exercise is one of the best methods of increasing calorie burn. Some typical forms and their estimated calorie expenditure for a 60-minute session for a 70-kg person are as follows:

● Running (6 mph): 600-700 calories

● Cycling (moderate speed): 400-600 calories

● Swimming: 500-700 calories

● Strength Training: 300-500 calories

● Walking (3.5 mph): 200-300 calories 

B. Non-Exercise Activity Thermogenesis (NEAT)

Your NEAT encompasses any physical activity that is not exercise, such as walking around your home, fidgeting, or even typing. Although NEAT is easy to overlook, it can be responsible for a large percentage of your daily calorie expenditure.

For instance, walking or taking the stairs instead of an elevator can boost calorie expenditure during the day. 

C. Thermic Effect of Food (TEF)

The Thermic Effect of Food (TEF) refers to the energy required to digest, absorb, and metabolize food. Protein-rich foods, in particular, have a higher TEF, meaning they burn more calories during digestion compared to fats or carbohydrates. Including more lean protein in your diet can contribute to burning more calories.

Balancing calorie intake with energy expenditure is key. It's important to ensure that you're getting your nutritional requirements while maintaining consistent physical activity levels. As part of a healthy lifestyle, professional guidance can help ensure that your caloric goals are met safely and efficiently.

Having realistic and sustainable goals can give you a healthy weight while encouraging long-term health.