To live a healthy lifestyle, you must understand how many calories you should burn each day. The balance between calorie intake and expenditure is critical for everything from weight loss to overall wellness.
Let’s look at the science of calories, the factors that determine daily calorie needs, and how to strike the best balance for your specific goals.
Calories Should We Burn A Day
The number of calories burned per day varies based on age, gender, weight, activity level, and fitness objectives.
It consists of Basal Metabolic Rate (BMR) and calories expended through activity and digestion.
Utilize formulas such as the Harris-Benedict Equation to compute BMR. The range of activity multipliers is from 1.2 (sedentary) to 1.9 (extremely active).
On average, moderately active individuals burn between 2000 and 2500 calories per day, but this varies greatly. Consult a specialist for individualized advice.
Women should strive to burn approximately 2,000 calories per day, while men should aim for approximately 2,500.
Factors Affecting Daily Calorie Needs
Your metabolism, which is also called the rate at which your body burns food while at rest is called your metabolic rate. Genes, age, and amounts of hormones all play a part.
Even though you can’t change your genes, your metabolism can go faster if you work out daily and lift weights.
The more active you are, the more calories you will burn. You burn calories every day by running, walking, swimming, and even just fidgeting.
Finding interesting things to do can make being active more fun and keep you doing it.
Age and Gender
Age and gender play a big part in figuring out how many calories a person needs. As we get older, our metabolism slows down, which means we burn fewer calories just by sitting still.
Also, guys usually have more muscle mass than women, which means that their metabolisms are faster.
At rest, muscle burns more calories than fat. Because of this, people with more muscle mass have a higher baseline metabolic rate. Including strength training in your schedule can help you grow muscle.
Setting Goals: Weight Loss vs. Maintenance
The number of calories you should burn each day will depend on your goals. To lose weight, one must expend more calories than one consumes.
This is called a “calorie deficit.” To stay at the same weight, you should eat the same amount of calories as you burn.
Calculating Basal Metabolic Rate (BMR)
Your basal metabolic rate (BMR) is the number of calories your body needs while at rest to do basic things. There are many ways to figure out BMR, like the Harris-Benedict equation.
In these figures, things like age, gender, weight, and height are taken into account.
Determining Total Daily Energy Expenditure (TDEE)
Aside from your BMR, your TDEE also takes into account how active you are. It gives you a better idea of how many calories you burn each day.
TDEE calculators take into account your level of activity (sedentary, slightly active, moderately active, and very active) to give you a more accurate number.
Creating A Calorie Deficit
To lose weight, you need to eat less than you burn. With a shortage of 500 to 1,000 calories per day, you can lose about one to two pounds per week in a healthy way.
Extreme shortfalls, on the other hand, should be avoided because they can lead to muscle loss and a lack of nutrients.
How To Burn Calories?
Swap Your Snack
Between meals, many people eat a snack or two. It’s okay to snack as long as you choose foods that will make you feel full with fewer calories.
When you get hungry, it’s important to have some healthy snacks ready. Instead of a 3-ounce (85 g) bag of flavored chips made from tortillas, choose a cup (250 mg) of popcorn that has been air-popped (31 calories), a cup of (250 mg) of grapes and a cheese with no fat stick, or a tiny apple and 12 almonds (160 calories).
If you choose healthy snacks twice a day, you can save 500 calories without much trouble.
Cut One High-Calorie Treat
Each day, try to cut out one high-calorie food. Whether it’s a donut in the morning, a cookie or bag of chips at lunch, or a chocolate cake after dinner, you’ll save 250 to 350 calories or more.
Take a 40-minute fast walk after lunch or dinner to burn another 150 calories.
Do Not Drink Your Calories
A regular 12-ounce (355 mL) soda has about 150 calories, while an iced 16-ounce (475 mL) latte can have 250 calories or more. Even 16-ounce (475 mL) servings of fruit drinks have as many as 400 calories.
A few sugary drinks a day can quickly add up to 500 calories or more. Instead, drink regular or sweetened water, sparkling water, black tea or coffee, and maintain your calories for food that will make you feel full.
Getting a second helping can add extra calories that you don’t need. When food is served family style, it’s easy to keep putting more on your plate.
Fill your plate only once, and keep any extras in the kitchen. Or, if you’re still hungry, add another serving of veggies, fruit, or salad.
Make Low Calorie Substitutions
Replace some of your high-calorie favorites with foods that have fewer calories. For instance, if the recipe requires a cup (250 mL) of soured cream (444 calories), you could use a cup (154 calories) of plain low-fat or Greek yogurt instead.
Ask For A Doggie Bag
Most restaurants give much bigger portions than what is recommended. Instead of eating everything on your plate, ask the service to put half of it in a container so you can eat it again later.
You can also split an entree with a friend or eat a starter and a big salad as a meal. Just don’t put too much sauce and fried stuff on it.
Just Say “No” To Fried Food
Food that has been fried has a lot of bad calories and saturated fat added to it. Choose grilled, broiled, or boiled chicken or fish instead of fried.
Also, don’t get the French fries. A big portion of fries can add almost 500 calories to a meal by itself. Try a side salad or the veggie of the day instead.
Build A Thinner Pizza
Skip the extra cheese, meat toppings, and deep-dish crust and have a few slices of thin-crust veggie pizza instead. You’ll cut out a little more than 500 calories.
Use A Plate
Eat everything, even snacks, from a plate or bowl. If you eat snacks from a bag or box, it’s easy to eat more than you planned. This is particularly important if you are watching TV.
You might be shocked to learn that a big bag of chips could have more than 1000 calories. Put one serving into a bowl and put the rest away.
Getting less drunk is a simple way for many people to lose weight. Alcohol has no nutritional value, so when you drink it, you’re just getting empty calories.
Some mixed drinks made with sugary sweeteners, fruit juices, and ice cream or heavy cream can have as many as 500 empty calories. If you do want to drink, opt for a 12-ounce (355 mL) light brew (103 calories) or a 5-ounce (145 mL) wine glass (120 calories).
Calculating Your Daily Caloric Burn
According to Kansas State University, the overall number of calories you burn in a day is determined by factors such as your age, height and weight, muscle mass, and level of exercise.
There are different ways to figure out your actual total per day energy expenditures, or TDEE (we’ll talk more about this in a bit), but there is also an easier method that uses only your body weight. Even though it’s not as accurate, it can give you a place to start without needing a lot of math:
- Daily calorie expenditure: 15-16 calories per pound of body weight
- Weight loss requires 12-13 calories per pound of body weight.
- Calories needed to acquire weight:18 to 19 cents per pound of body weight
Thanks for reading. I hope you find it helpful.