How Many Calories Do I Burn Everyday Without Exercise

Calories are units of energy that our bodies use to perform various activities, from sleeping to exercising. It's essential to know how many calories we burn each day to maintain a healthy weight and lifestyle. In this post, we will explore how many calories you burn every day without exercise.

Table of Contents

1. Introduction
2. How to Calculate Daily Calorie Burns
3. Step-by-Step Guide to Calculate Daily Calorie Burns
4. Tips to Increase Daily Calorie Burns
5. Solution to Low Daily Calorie Burns
6. FAQ
7. Pros and Cons

How to Calculate Daily Calorie Burns

There are several ways to calculate how many calories you burn every day without exercise. The easiest way is to use an online calculator, which takes into account your age, sex, height, weight, and activity level. Another way is to use a formula that estimates your basal metabolic rate (BMR), which is the number of calories your body burns at rest.

Basal Metabolic Rate (BMR) Formula

The Harris-Benedict equation is a commonly used formula to estimate BMR. The formula takes into account your sex, weight, height, and age. Here is the formula:

BMR for men = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

BMR for women = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

Step-by-Step Guide to Calculate Daily Calorie Burns

Here are the steps to calculate your daily calorie burns:

1. Calculate your BMR using the formula above.
2. Multiply your BMR by the appropriate activity factor:
• Sedentary (little or no exercise) = BMR x 1.2
• Lightly active (light exercise or sports 1-3 days a week) = BMR x 1.375
• Moderately active (moderate exercise or sports 3-5 days a week) = BMR x 1.55
• Very active (hard exercise or sports 6-7 days a week) = BMR x 1.725
• Extra active (very hard exercise or sports, physical job or training twice a day) = BMR x 1.9
3. The result is the number of calories you burn every day without exercise.

Tips to Increase Daily Calorie Burns

If you want to increase your daily calorie burns, here are some tips:

• Stay active throughout the day by taking short walks or standing up and stretching every hour.
• Incorporate strength training into your exercise routine to build muscle, which burns more calories than fat.
• Eat a diet high in protein, which requires more energy to digest than carbohydrates or fats.
• Drink plenty of water to stay hydrated, which can help boost your metabolism.
• Get enough sleep, as lack of sleep can slow down your metabolism and make it harder to burn calories.

Solution to Low Daily Calorie Burns

If you have a low daily calorie burn, it could be due to several factors, such as genetics, age, or a sedentary lifestyle. To increase your daily calorie burn, you can try the tips mentioned above or consult a healthcare professional for personalized advice.

FAQ

How many calories do I burn just by existing?

Your BMR determines how many calories you burn at rest. On average, a sedentary person burns about 1,600 to 1,800 calories per day.

Does muscle really burn more calories than fat?

Yes, muscle burns more calories than fat. One pound of muscle burns about six calories per day, while one pound of fat burns only two calories per day.

Pros and Cons

Pros

• Knowing how many calories you burn every day can help you maintain a healthy weight.
• Calculating your daily calorie burns is easy and can be done using an online calculator or formula.
• Incorporating the tips mentioned in this post can help you increase your daily calorie burns.

Cons

• Calculating daily calorie burns is not an exact science and can vary from person to person.
• Factors such as genetics, age, and lifestyle can affect your daily calorie burn.
• Consulting a healthcare professional may be necessary for personalized advice.