Calories Burned Calculator

What Are Calories?

Calories are units of energy that our body uses to perform various functions. The more active we are, the more calories we burn. Managing your calorie expenditure is key to maintaining a healthy lifestyle, whether you're trying to lose weight, gain muscle, or maintain your current weight.

The 3 Main Components of Daily Calorie Burn

Your total calorie burn in a day is determined by three key components:

• Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions like breathing and digestion.
• Physical Activity: The energy you burn during exercise and movement throughout the day.
• Thermic Effect of Food (TEF): The energy your body uses to digest and metabolize food.

How to Calculate Your Daily Calories Burned

To calculate how many calories you burn daily, you need to account for your Basal Metabolic Rate (BMR) and your physical activity level. Here's a simple formula to estimate your Total Daily Energy Expenditure (TDEE):

• BMR Formula: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5 (for men) or -161 (for women)
• Physical Activity: Multiply your BMR by an activity factor based on your lifestyle.

By combining your BMR with your activity level, you can calculate your TDEE, which tells you how many calories you burn in a day.

Use the Calculator to Estimate Your Daily Calorie Burn

Calories Burned Calculator

Activity Level: Select Running (6 mph) Bicycling (12-14 mph) Swimming Walking (3.5 mph) Yoga Age: Gender: Select Male Female Height (cm): Weight (kg): Duration (minutes):

Calories Burned: 0 kcal

Step 1: Calculate Your Basal Metabolic Rate (BMR)

BMR represents the number of calories your body needs to perform basic functions such as breathing and digestion, even when at rest. You can calculate your BMR using the following formulas:

• For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) + 5
• For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age (years) - 161

Step 2: Factor in Your Physical Activity Level (PAL)

Once you know your BMR, the next step is to account for your activity level. This is where the Physical Activity Level (PAL) comes in. PAL is a multiplier based on your lifestyle:

• Sedentary (little or no exercise): BMR × 1.2
• Lightly active (light exercise or sports 1-3 days a week): BMR × 1.375
• Moderately active (moderate exercise or sports 3-5 days a week): BMR × 1.55
• Very active (hard exercise or sports 6-7 days a week): BMR × 1.725
• Super active (very hard exercise or a physically demanding job): BMR × 1.9

For example, if your BMR is 1420.25 calories and you're moderately active (exercise 3-5 times a week), you would multiply your BMR by 1.55:

TDEE = BMR × PAL = 1420.25 × 1.55 = 2201.39 calories/day

Step 3: Account for the Thermic Effect of Food (TEF)

The thermic effect of food (TEF) is the energy your body uses to digest, absorb, and metabolize food. It typically accounts for around 10% of your total calorie expenditure. To calculate TEF, multiply your Total Daily Energy Expenditure (TDEE) by 0.1:

TEF = TDEE × 0.1 = 2201.39 × 0.1 = 220.14 calories

Final Calculation

Now, add the TEF to your TDEE to get your total calories burned per day:

Total calories burned = TDEE + TEF = 2201.39 + 220.14 = 2421.53 calories/day

Factors That Affect Daily Calorie Burn

Several factors influence the number of calories you burn daily. While some are out of your control, understanding them can help you optimize your calorie expenditure:

• Age: Metabolism naturally slows with age, and muscle mass tends to decrease, resulting in fewer calories burned.
• Gender: Men usually have a higher BMR than women because of greater muscle mass. Muscle burns more calories than fat, so men generally burn more calories at rest.
• Body Composition: More muscle mass means more calories burned at rest. Strength training can increase your metabolism by building lean muscle.
• Genetics: Genetic factors can influence your metabolic rate, meaning some people may burn more or fewer calories due to their DNA.
• Hormones: Hormones like thyroid hormones control metabolism, and conditions like hypothyroidism can lower metabolism, causing fewer calories to be burned.
• Physical Activity Level: The more you move, the more calories you burn. Regular exercise and daily physical activity, such as walking or cleaning, significantly contribute to calorie expenditure.

Ways to Boost Daily Calories Burned

If you're looking to increase your daily calorie burn, consider implementing the following strategies:

• Increase Physical Activity: Exercise more frequently by incorporating both aerobic activities (like running or cycling) and strength training into your routine.
• Focus on High-Intensity Workouts: High-intensity interval training (HIIT) is highly effective at boosting calorie burn in a short period of time.
• Stay Active Throughout the Day: Take the stairs, walk or bike to work, or find ways to move every hour, even if you're not exercising intensely.
• Build Muscle Mass: Strength training increases muscle mass, which leads to a higher metabolism and more calories burned at rest.
• Eat a Protein-Rich Diet: Eating protein requires more energy to digest, which can help boost your thermic effect of food and increase your overall calorie burn.