The number of calories you should burn each day depends on a variety of factors, including your age, sex, weight, and activity level. If you're trying to lose weight, you'll need to burn more calories than you consume. But if you're trying to maintain your weight, you'll need to burn about the same number of calories that you consume.
There are a few different ways to estimate how many calories you should burn each day. One way is to use a calorie calculator. These calculators take into account your age, sex, weight, and activity level to estimate how many calories you need to consume each day to maintain your weight. You can then subtract 500-1,000 calories from this number to estimate how many calories you should burn each day to lose weight.
Another way to estimate how many calories you should burn each day is to use the Harris-Benedict Formula (HBF). The HBF is a mathematical equation that estimates your basal metabolic rate (BMR), which is the number of calories your body needs to function at rest. You can then multiply your BMR by an activity factor to estimate how many calories you should burn each day.
how many calories should i burn a day
Depends on age, sex, weight, activity level.
- Subtract 500-1,000 calories to lose weight.
- Use Harris-Benedict Formula (HBF) to estimate BMR.
- Multiply BMR by activity factor to estimate daily calorie burn.
- BMR for women: 655 + (9.6 × body weight in kg) + (1.8 × body height in cm) - (4.7 × age in years)
- BMR for men: 66 + (13.7 × body weight in kg) + (5 × body height in cm) - (6.8 × age in years)
- Sedentary: BMR x 1.2
- Lightly active: BMR x 1.375
- Moderately active: BMR x 1.55
Very active: BMR x 1.725