Do You Know How Many Calories You Burn Every Day?
Ever wondered how many calories you burn every day? It’s a common question, and the answer is unique to you. Your metabolism is different from everyone else’s, influenced by factors like muscle mass, which is often why men burn more calories at rest than women.
So, how can you figure out your personal number? It starts with understanding two key ideas: your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE).
In my experience as a certified sports nutritionist, using the right formula is the most critical first step. While the classic Harris-Benedict formula has been around for ages, an updated version from 1990, known as the Mifflin-St Jeor equation, is now considered more accurate by most experts. This guide will show you exactly how to use these numbers to understand your body’s daily calorie burn and take control of your fitness goals.
Related Article: 8 Indicators That Your Caloric Intake Is Too Low
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Your daily calorie burn depends on your Basal Metabolic Rate (BMR) and your activity level, which together determine your Total Daily Energy Expenditure (TDEE).
- The Mifflin-St Jeor equation is generally more accurate for modern populations than the older Harris-Benedict formula for calculating your BMR.
- Non-Exercise Activity Thermogenesis (NEAT), the calories burned from daily activities outside of formal exercise, can vary by up to 2,000 calories per day and plays a huge role in your total burn.
- To lose weight, you need a calorie deficit (eating fewer calories than your TDEE), and to gain muscle, you need a calorie surplus (eating more). A 500-calorie daily deficit typically leads to about one pound of fat loss per week.
Figure Out Your Basal Metabolic Rate and Daily Maintenance Calories
Think of your body like a furnace that is always on, constantly burning fuel to keep everything running. The food you eat is the fuel, which your body converts into energy. When you haven’t eaten, your body turns to its stored fuel, like body fat, to keep things going.
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Your basal metabolic rate (BMR) is the number of calories your body burns just to perform its most basic, life-sustaining functions. This includes breathing, circulating blood, and building cells. It accounts for about 60-75% of the total calories you’re body will burn if you were to stay in bed all day.
However, BMR doesn’t tell the whole story. We also need to account for all the other things you do, from a tough workout to simply walking around your office. This is where Total Daily Energy Expenditure (TDEE) comes in. TDEE is your BMR plus the calories you burn from exercise and other daily movements.
A huge, and often overlooked, factor in your TDEE is something called Non-Exercise Activity Thermogenesis, or NEAT. This is the energy you use for everything that isn’t formal exercise, like fidgeting, doing chores, or taking the stairs. According to research from the Mayo Clinic and others, the difference in NEAT between two people can be as high as 2,000 calories per day, which has a massive impact on weight management.
How Many Calories You Burn Every Day While at Rest
While there are many online calculators, you can figure out your own numbers with some simple math. Below are the two most common formulas for calculating BMR. While the Harris-Benedict formula is the classic, research has shown the Mifflin-St Jeor equation is often more accurate for today’s population. A 2005 study in the *Journal of the American Dietetic Association* found it was the most reliable prediction equation.
- Mifflin-St Jeor for men = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5
- Mifflin-St Jeor for women = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 161
- Harris-Benedict for men = 66 + (6.2 x weight in lbs) + (12.7 x height in inches) – (6.76 x age)
- Harris-Benedict for women = 655.1 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age)
Let’s use my numbers as an example to see it in action.
My personal data:
- 196 pounds (89 kg)
- 5’9” (175 cm)
- 36 years old
My BMR (using the more modern Mifflin-St Jeor): (10 x 89) + (6.25 x 175) – (5 x 36) + 5 = 1808.75 calories.
This number is a great starting point, but now we need to factor in my activity level to find my TDEE, or maintenance calories. This is the total number of calories I burn in a day where I neither gain nor lose weight.
Related Article: Metabolic Magic — A Deep Dive into the Benefits of MitoBurn
To find your ideal body weight, you can also check out our free ideal body weight calculator.
The TDEE equation is simple: TDEE = BMR x Activity Level
You can find your activity level multiplier below:
- 1.2: Sedentary (little to no exercise)
- 1.375: Lightly active (light exercise 1-3 days per week)
- 1.55: Moderately active (moderate exercise 3-5 days per week)
- 1.725: Very active (hard exercise 6-7 days per week)
- 1.9: Extra active (very hard exercise, physical job, or training twice a day)
I consider myself “moderately active,” so I’ll use the 1.55 multiplier.
My TDEE (Maintenance Calories): 1808.75 (BMR) x 1.55 (activity level) = 2803.56 calories/day.
This means I need to consume around 2,800 calories each day just to maintain my current weight. Now you have a powerful number to work with.
Using the Figure to Achieve Your Goals
Now that you know your TDEE, you can adjust your daily calorie intake to match your specific goals, whether that’s weight loss, muscle gain, or maintenance. This calculated number is your baseline.
- To maintain weight: Eat at your calculated TDEE.
- To gain weight (muscle): Eat 250-500 calories MORE than your TDEE daily.
- To lose weight (fat): Eat 250-500 calories LESS than your TDEE daily.
A daily deficit of 500 calories will typically result in about one pound of fat loss per week, as one pound of fat is equivalent to roughly 3,500 calories.
A pro-tip I always share with clients is that no formula is perfect. Use this calculation as your starting point, then track your progress for a couple of weeks. If you aren’t seeing the expected changes, adjust your calories by 100-200 and reassess. Using a food tracking app like MyFitnessPal or Cronometer can make this process much easier by helping you log your meals and monitor your intake accurately.
For those looking to gain muscle, getting enough protein is key. The International Society of Sports Nutrition recommends an intake of 1.4-2.0 grams of protein per kilogram of body weight per day for most exercising individuals.
Now you know how many calories you burn. Give it a shot and calculate your own TDEE to start making informed decisions that will help you reach your health and fitness goals. You can also learn more about how many calories muscle actually burns per day.
FAQs About How Many Calories You Burn Every Day
Which calorie calculator is the most accurate?
For estimations, the Mifflin-St Jeor equation is widely considered the most accurate formula for the general population. The gold standard for accuracy is a clinical test called indirect calorimetry, but this is often expensive and not easily accessible. For practical daily use, apps like MyFitnessPal provide a great way to track intake against your calculated goals.
How does muscle mass affect how many calories you burn?
More muscle mass increases your BMR because muscle is more metabolically active than fat. At rest, a pound of muscle burns about 6 calories per day, whereas a pound of fat burns only about 2 calories. This is why resistance training is so valuable for improving your overall metabolism.
Why do my calorie needs change over time?
Your calorie needs are not static. They change as your body changes. Factors like age, changes in body weight, an increase or decrease in muscle mass, and shifts in your daily activity level all impact your TDEE. It’s a good practice to recalculate your numbers every few months or whenever you experience a significant change in your lifestyle or body composition to ensure your targets remain accurate.
References:
- Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition. 51(2), 241-247.
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