Here’s How Many Calories You Naturally Burn in a Day
Here’s How Many Calories You Naturally Burn in a Day
The number of calories you naturally burn in a day, also known as your basal metabolic rate (BMR), depends on various factors including your age, gender, weight, height, body composition, and activity level.
BMR represents the number of calories your body needs to maintain basic physiological functions such as breathing, circulation, and cell repair while at rest.
There are several equations used to estimate BMR, with the Harris-Benedict equation being one of the most commonly used. Here are the formulas for estimating BMR based on gender:
For Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)For Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)
After calculating your BMR, you can use the Harris-Benedict equation to estimate your total daily energy expenditure (TDEE) by multiplying your BMR by an activity factor that represents your level of physical activity:
Sedentary (little to no exercise): BMR × 1.2 Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375 Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55 Very active (hard exercise/sports 6-7 days a week): BMR × 1.725 Extra active (very hard exercise/sports & physical job or 2x training): BMR × 1.9
Keep in mind that these equations provide estimates, and individual calorie needs may vary. Factors such as genetics, metabolism, and hormonal fluctuations can also influence calorie expenditure.
If you're looking for a more accurate assessment of your calorie needs, consider consulting with a registered dietitian or healthcare professional. They can provide personalized guidance based on your specific goals, lifestyle, and health status.