The question of how many calories one should be burning a day is a common one, especially among those who are trying to lose weight or maintain a healthy lifestyle. The answer to this question is not a one-size-fits-all approach as the number of calories one should be burning each day depends on various factors.
In this article, we will explore these factors and provide you with some guidelines on how to determine the number of calories you should be burning each day.
Factors Affecting the Number of Calories You Should Be Burning
Age and Gender: The number of calories you burn each day is affected by your age and gender.
Men tend to have more muscle mass than women, which means that they burn more calories even when they are at rest.
As people age, they tend to lose muscle mass, which leads to a decrease in the number of calories they burn each day.
Therefore, younger people and men tend to burn more calories than older individuals and women.
Weight and Height: Your weight and height also play a significant role in determining the number of calories you burn each day.
People who weigh more burn more calories because it takes more energy to move a larger body mass.
Taller people also tend to burn more calories than shorter people because they have a larger surface area and more muscle mass.
Physical Activity: The level of physical activity you engage in also affects the number of calories you burn each day.
People who are physically active tend to burn more calories than those who are sedentary. The type and intensity of the activity also affect the number of calories you burn.
For example, running burns more calories than walking, and high-intensity exercises burn more calories than low-intensity exercises.
Basal Metabolic Rate (BMR): Basal metabolic rate is the number of calories your body burns at rest to maintain its basic functions such as breathing, heartbeat, and maintaining body temperature.
BMR is affected by age, gender, weight, and height. People with higher BMR burn more calories even when they are at rest.
Calculating the Number of Calories You Should Be Burning
To determine the number of calories you should be burning each day, you need to take into account the factors mentioned above.
There are various online calculators that can help you determine the number of calories you should be burning.
These calculators use your age, gender, weight, height, and activity level to estimate the number of calories you should be burning each day.
One of the most common methods used to estimate the number of calories you should be burning is the Harris-Benedict equation.
This equation takes into account your BMR and activity level to estimate the number of calories you should be burning each day.
Here’s how to use the Harris-Benedict equation:
Determine your BMR by using the following formula:
- 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)
Once you have calculated your BMR, multiply it by your activity level. Here are the activity levels and their corresponding multipliers:
- 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
For example, let’s say you’re a 35-year-old woman who weighs 65kg, is 170cm tall, and exercises moderately 3-5 days a week.
Your BMR would be as follows:
BMR = 447.593 + (9.247 x 65) + (3.098 x 170) – (4.330 x 35) = 1,415.02
To estimate the number of calories you should be burning each day, you would multiply your BMR by 1.55:
1,415.02 x 1.55 = 2,194.78
Therefore, a 35-year-old woman who weighs 65kg, is 170cm tall, and exercises moderately 3-5 days a week should be burning approximately 2,195 calories per day.
It’s important to note that the number of calories you should be burning is just an estimate, and it’s not an exact science.
It’s essential to listen to your body and adjust your calorie intake and physical activity level accordingly.
Conclusion
Determining the number of calories you should be burning each day depends on various factors such as age, gender, weight, height, physical activity level, and BMR.
Using online calculators and equations such as the Harris-Benedict equation can provide you with an estimate of the number of calories you should be burning each day.
However, it’s essential to remember that these are just estimates, and it’s crucial to listen to your body and make adjustments accordingly.
By maintaining a healthy diet and engaging in regular physical activity, you can achieve a healthy and sustainable lifestyle.
