The number of calories you burn in a day depends on several factors including your age, sex, weight, height, metabolism, and activity level. This total is commonly referred to as your Total Daily Energy Expenditure (TDEE).
How Calories Burn in a Day Are Calculated
- Basal Metabolic Rate (BMR):
This is the number of calories your body needs at rest to maintain vital functions such as breathing, heartbeat, and brain activity. It typically ranges from about 1,300 to over 2,000 calories per day depending on individual factors like age, sex, and body composition
- Physical Activity:
Calories burned through daily activities and exercise add to your BMR. The more active you are, the higher your calorie burn. For example, a moderately active person burns more calories than someone sedentary
- Activity Multiplier:
To estimate total calories burned, BMR is multiplied by an activity factor that reflects your lifestyle (sedentary, lightly active, moderately active, very active)
Typical Calorie Ranges
- Men: Approximately 2,000 to 2,450 calories per day without exercise.
- Women: Approximately 1,600 to 1,950 calories per day without exercise
Adding exercise increases calorie burn significantly. For example, a 160-pound person might burn:
- 606 calories running at 5 mph for 1 hour
- 365 calories on an elliptical machine for 1 hour
- 314 calories walking at 3.5 mph for 1 hour
Example Calculation
A 32-year-old woman weighing 70 kg who works seated and walks 5 times per week might have:
- Basal calorie expenditure: (8.126 × 70) + 845.6 = 1414 calories
- Total calories burned: 1414 × activity factor (1.55) = 2102 calories per day
Summary
To find out how many calories you burn a day:
- Calculate your BMR based on your weight, age, sex, and height (formulas like Mifflin-St Jeor are commonly used).
- Multiply your BMR by an activity factor that matches your lifestyle.
- Adjust for exercise and other physical activities.
Several online TDEE calculators can help you estimate your daily calorie burn based on your personal data
. If you want a precise number tailored to your goals, consulting a registered dietitian or healthcare professional is recommended
. In brief: Most adults burn between 1,600 and 3,000 calories per day depending on their sex, age, weight, and activity level. Your body burns calories constantly, even at rest, and adding physical activity increases your total daily calorie burn
