The number of calories you burn in a day varies based on factors such as age, sex, weight, height, and activity level.
- Average ranges:
- Men typically burn between about 2,000 to 3,000 calories per day.
- Women generally burn between about 1,600 to 2,200 calories per day.
These figures exclude additional calories burned through exercise
- Basal Metabolic Rate (BMR):
This is the number of calories your body needs at rest to maintain vital functions like breathing, circulation, and cell repair. BMR depends on muscle mass, age, and genetics. More muscle and younger age increase BMR
- Activity level impact:
Your daily calorie burn increases with physical activity. For example, a sedentary adult might burn around 1,800 to 2,400 calories daily, while a moderately active person burns 2,200 to 2,800 calories, and very active individuals can burn 2,800 to 3,500 or more calories per day
- Calories burned by daily tasks:
Even routine activities like walking, cleaning, or cooking burn calories. For instance, a 155-lb person burns roughly 130–186 calories in 30 minutes of moderate activities like walking or gardening
- Calculating your calories burned:
Using formulas like the Mifflin-St Jeor equation, you can estimate your resting metabolic rate (RMR) and then multiply by an activity factor to find total daily calories burned
In summary, most adults burn roughly 1,600 to 3,000 calories per day depending on their individual characteristics and lifestyle. To maintain, lose, or gain weight, you adjust calorie intake relative to this daily burn.
