How many calories do i burn in a day? Lose weight without exercise


Have you ever wondered exactly how many calories you burn during an average day? Knowing the approximate number of calories your body expends daily can provide useful insight to help you lose weight more effectively.

This article will teach you how to calculate your daily calorie burn. You'll also learn what factors affect the number of calories you use each day and find tips to help burn more calories. Read on to discover the answer to "how many calories do I burn every day?"

How many calories do i burn in a day?  Lose weight without exercise

Why Knowing Your Daily Calorie Burn Helps With Weight Loss

The number one determinant of weight gain or loss is the balance between the calories you consume through food and beverages versus the number of calories your body uses for energy.

To lose weight, you need to consume fewer calories than your body expends or "burns" every day. The average adult requires around 2,000-2,500 calories daily just to maintain their current body weight. Consuming 500 fewer calories per day can result in losing approximately 1 pound per week through calorie deficit alone.

Knowing a rough estimate of how many total calories your unique body burns daily makes it easier to determine an appropriate calorie intake target for losing excess fat. This allows you to create a calorie deficit through diet without having to rely heavily on calorie burn through exercise.

How to Calculate Your Total Daily Calorie Burn

Determining your total daily calorie expenditure requires calculating your basal metabolic rate (BMR) along with the number of calories burned during physical activity.

Your basal metabolic rate is the minimum number of calories your body needs just to complete vital functions like breathing, circulating blood, digesting food, and keeping your brain and organs functioning properly while at rest. Your BMR makes up about 60-75% of your total daily calorie burn.

Here is a simple BMR calculator you can use:

For men:

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

For women:

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

To factor in additional calories burned through daily activities and intentional exercise:

  • Sedentary (little to no exercise): BMR x 1.2
  • Lightly active (light exercise 1-3 days/week): BMR x 1.375
  • Moderately active (moderate exercise 3-5 days/week): BMR x 1.55
  • Very active (hard exercise 6-7 days/week): BMR x 1.725
  • Extra active (very hard exercise & physical job): BMR x 1.9

Let's use an example to make this BMR calculator easy to understand. For a 40-year-old man who is 180 cm tall and weighs 80 kg, his estimated BMR would be around 1,685 calories per day. If he is lightly active with light exercise 1-3 days per week, he would burn about 2,315 calories daily (BMR of 1685 x 1.375 activity factor).

Keep in mind these calculators provide rough estimates as a starting point, but your actual daily calorie burn may be higher or lower based on your unique body composition, metabolism, and other factors. Tracking your weight over time while eating a consistent number of calories can give you a clearer picture of your personal daily calorie needs for maintenance or loss.

What Influences How Many Calories You Use Each Day?

A number of different variables impact how many calories your individual body will use up in a 24-hour period, including:

  • Age - As you get older, the amount of muscle mass you carry tends to decrease while body fat increases. Since muscle burns more calories than fat, your BMR declines with age. A 20-year old may burn 60-70 more calories daily than someone aged 60.
  • Sex - Men naturally tend to have less essential body fat and more muscle mass compared to women. Because lean muscle mass burns more calories than fat, men tend to have a higher daily calorie expenditure than women.
  • Body Size and Composition - The more you weigh, the more calories your body needs to sustain itself. However, muscle mass burns more calories than fat mass. So someone very muscular may burn more energy at rest than another person of the same weight with a higher percentage of body fat.
  • Diet and Eating Habits - Consuming adequate protein increases calorie burn slightly because it takes more energy for your body to break down and metabolize protein compared to carbs or fat. Eating many small meals frequently can also give metabolism a slight boost compared to fewer large meals.
  • Genetics and Health Conditions - Some people inherit genes that program their bodies for a faster metabolism while others naturally have a slower calorie burn. Thyroid disorders, diabetes, PCOS, and other health conditions can also directly impact BMR and daily calorie expenditure.
  • Medications - Certain prescription medications like antidepressants, corticosteroids, beta blockers, and antipsychotics are linked with slowing metabolism. Always talk to your doctor about potential side effects of new medications.
  • Daily Activity Levels - More physical movement and exercise directly increases the number of calories burned each day. Very sedentary lifestyles with prolonged sitting lower daily calorie expenditure.

How to Burn More Calories Per Day to Lose Weight Faster

If you feel your weight loss progress has stalled, there are several strategies you can implement to burn more calories daily:

  • Increase NEAT (non-exercise activity thermogenesis) - This includes calories burned through general daily movement like pacing, fidgeting, taking the stairs, standing while working, and simply walking more throughout the day. Just increasing daily foot-tapping and fidgeting has been shown to burn up to 350 extra calories.
  • Add short bouts of exercise throughout your day - Perform jumping jacks during TV commercials, have a 5-minute living room dance party, or do bodyweight squats and lunges while microwaving food. A few minutes here and there really adds up.
  • Build more muscle with strength training - Focus on progressively overloading your muscles with challenging resistance training at least 2-3 days per week. More muscle mass equals a higher resting metabolic rate.
  • Incorporate HIIT workouts - High intensity interval training (HIIT) maximizes calorie burn by alternating intense bursts of sprinting, cycling, or other cardio with short rest periods. Just 2-3 HIIT workouts per week can significantly boost daily calorie expenditure.
  • Prioritize high-quality sleep - Being well-rested helps support a higher metabolic rate, while sleep deprivation disrupts hunger-regulating hormones, causing increased appetite and overeating. Shoot for 7-9 hours per night.
  • Stay hydrated - Drinking adequate water throughout the day prevents dehydration which can slow metabolism. Sipping some cool water before meals may also burn a few extra calories through thermogenesis.
  • Walk more daily steps - Shoot for at least 10,000 steps per day, or use a fitness tracker to monitor your progress and gradually increase your daily step count. More walking directly burns additional calories.
  • Drink green tea - Compounds like EGCG in green tea provide a gentle metabolism boost. Spicy foods like chilies and turmeric also may temporarily fire up calorie burn.

Key Takeaways on Daily Calorie Burn

To summarize, here are the key points to keep in mind regarding how many calories you expend each day:

  • Your basal metabolic rate makes up about 60-75% of daily calorie burn. BMR can be estimated using simple formulas based on age, sex, height and weight.
  • Total daily calorie expenditure is your BMR multiplied by an activity factor - 1.2 to 1.9 depending on exercise frequency and lifestyle factors.
  • Variables like muscle mass, metabolism, genetics, age, and exercise habits affect the number of calories your unique body burns per day.
  • To lose weight, you must eat fewer calories than your body uses - creating a calorie deficit. A 500 calorie per day deficit typically leads to 1 pound lost per week.
  • You can burn more calories each day by moving more, exercising, building muscle, getting quality sleep, staying hydrated, and other metabolism-boosting strategies.
  • Use an online BMR calculator as a starting point, then adjust your calorie intake based on your personal metabolism and progress to sensibly lose fat over time.

Knowing a rough estimate of how many calories your body burns daily makes it easier to set an appropriate calorie intake target for safe, sustainable weight loss. Combine a moderate calorie deficit with metabolism-boosting behaviors and active lifestyle habits to lose fat without relying solely on excessive exercise.

How many calories do I burn in a day?

The number of calories you burn in a day depends on several factors, including your weight, height, age, gender, and activity level. You can use a calorie calculator to get an estimate of how many calories you burn in a day.

How can I lose weight without exercise?

While exercise is an effective way to lose weight, it is not the only way. You can still lose weight by making changes to your diet and lifestyle. Some tips to lose weight without exercise include eating a healthy, balanced diet, practicing portion control, drinking plenty of water, getting enough sleep, managing stress, and avoiding processed and high-calorie foods.

Does my metabolic rate affect how many calories I burn?

Yes, your metabolic rate plays a significant role in determining how many calories you burn in a day. Your metabolic rate is the rate at which your body burns calories to sustain basic functions such as breathing, circulating blood, and maintaining body temperature. Factors such as age, gender, genetics, and muscle mass can influence your metabolic rate.

How many calories should I burn per day to lose weight?

To lose weight, you generally need to create a calorie deficit by burning more calories than you consume. The exact number of calories you should burn per day to lose weight depends on your weight loss goals, current weight, activity level, and metabolism. It is best to consult a healthcare professional or a registered dietitian to determine a personalized calorie deficit for weight loss.

Can I burn calories without exercise?

Yes, you can still burn calories without engaging in structured exercise. Your body burns calories throughout the day, even during activities like walking, cleaning, cooking, and gardening. Additionally, certain lifestyle modifications, such as standing instead of sitting, taking the stairs instead of the elevator, and fidgeting, can help increase your calorie burn.

How do I work out how many calories I need to burn?

To work out how many calories you need to burn, you first need to determine your total daily energy expenditure (TDEE), which includes the calories you burn in a day through various activities. TDEE takes into account your basal metabolic rate (BMR) and your activity level. You can use online calculators or consult a healthcare professional to estimate your TDEE and set your calorie burn goals accordingly.

What is the most effective way to lose weight?

The most effective way to lose weight involves a combination of healthy eating, regular physical activity, and lifestyle changes. Focus on creating a calorie deficit, choose nutrient-dense foods, incorporate a mix of cardiovascular and strength training exercises, get enough sleep, manage stress, and seek support from a healthcare professional or a registered dietitian for personalized advice.

How do I know how many calories to keep to maintain my weight?

To maintain your weight, you need to consume the same number of calories that you burn in a day. This is known as calorie maintenance. You can determine your calorie maintenance level by calculating your TDEE. Once you know your TDEE, you can aim to consume that number of calories to maintain your weight.

Can eating fewer calories help me burn more fat?

Eating fewer calories can create a calorie deficit, which can potentially lead to weight loss and burning more fat. When your body needs more energy than it gets from the calories you consume, it starts using stored fat for fuel. However, it is important to create a healthy and sustainable calorie deficit and avoid very low-calorie diets, as they can be detrimental to your health.

How can I help my body burn more calories?

There are several ways you can help your body burn more calories. Engaging in regular physical activity, such as cardio exercises, strength training, and high-intensity interval training (HIIT), can increase your calorie burn. Additionally, building muscle through strength training can help boost your metabolism. Eating foods that require more energy to digest, like protein-rich foods, can also slightly increase your calorie burn.


Sign up to our newsletter and enjoy 10% off one order

Which product do I need?
As Seen On: