How Many Calories Do I Burn in a Day?
https://www.healthline.com/health/fitness-exercise/how-many-calories-do-i-burn-a-day
Step 1. Calculate RMR Step 1. Calculate RMRYour RMR is the number of calories your body needs to function, and 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 ().For males, use the following equation:9.99 × weight + 6.25 × height – 4.92 × age + 5 = RMR for malesFor example, a 40-year-old, 180-pound (81.6-kg), 6-foot (183-cm) tall man has a BMR of 1,767. This means that, at rest, he’ll burn approximately 1,769 calories in a day (Equation: (9.99 × 81.6 kg) + (6.25 × 183) – (4.92 × 40) + 5 = 1,767).For females, use the following equation:9.99 × weight + 6.25 × height – 4.92 × age – 161= RMR for femalesFor example, a 40-year-old, 150-pound (68-kg), 5’6” (168-cm) woman has a RMR of 1,372 (Equation: (9.99 × 68 kg) + (6.25 × 168) – (4.92 × 40) – 161 = 1,372).Keep in mind that this number calculates your RMR, or resting energy expenditure, which does not account for any movement throughout the day. You would not use this as the final number for your calorie needs.Step 2. Work out your activity level Step 2. Work out your activity levelFrom there, you must figure out your activity level. The activity levels the equation uses are as follows ():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, training, or a physical job)For example, a postal worker who walks all day for their job would have an activity level of 1.725depending 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 1.55.Step 3. Use the full equation Step 3. Use the full equationPutting everything together, the 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).As you can see in the above examples, a person’s activity level has a lot to do with how many 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 while you’re doing normal daily tasks. How much you burn has to do with how much you weigh.For example, people will burn the following number of calories in 30 minutes of doing these tasks based on their weight ():Task125-pound (56.7-kg) person155-pound (70.3) person185-pound (83.9-kg) personwalking at 4.5 mph150186222cleaning the gutters150186222mowing the lawn135167200gardening135167200washing the car135167200walking at 4 mph135167200walking at 3.5 mph120149178playing with the kids (moderate activity)120149178grocery shopping (with cart)105130155cooking7593111sitting in meetings496072light office work455667computer work415161standing in line384756reading344250watching television232833sleeping192328Note that your exercise habits affect how many calories you burn at rest. While aerobic activity may burn more calories during the training session, researchers have found that resistance exercise increases resting metabolic rate for up to 14 hours after exercising (, ).You can use an to find out how many calories you’ll burn while doing different activities. To use it, simply input your activity, the time spent doing it, and your weight.Yes, 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.People assigned male at birth generally have less body fat than people assigned female at birth. They also tend to have more muscle mass. More muscle means the body burns a higher number of calories while at rest. So, generally, males usually burn more calories than females overall. That said, a person’s body composition plays an important role, as do .Losing weight isn’t always as simple as plugging numbers into a calculator. The most effective way to lose weight and keep it off in the long term is to follow a balanced lifestyle that includes:following a well-balanced diet engaging in regular exercise getting effectively managing your stress levelsSome people also find these tips can help when they’re trying to lose weight:reading labels to learn the nutritional facts about the foods you eatkeeping a to see what you eat in a day and identify areas for improvementchoosing lower calorie options when choosing foods, such as skim milk instead of whole milk, air-popped popcorn instead of chips, and thin crust pizza instead of thick crustreducing processed, high calorie, nutrient-poor foods like candy, cookies, and chipsbeing mindful of portion sizes to avoid overeating putting food on a plate rather than eating it straight from the bagusing smaller plates and bowlseating slowly and chewing food thoroughly waiting at least 20 minutes before going back for secondsmaking small, sustainable changes instead of favoring a crash dietwear a or smartwatch to monitor your activity levelsAnd check out the best calorie counter websites and apps . If you’re struggling to gain or lose weight, you may want to see a healthcare professional who can provide personal recommendations.
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