When it comes to weight loss one of the most common questions people ask is how many calories do they burn a day While exercising is one way to burn calories your body burns calories even when you re not working out In fact your body burns calories just to keep you alive and functioning This is called your basal metabolic rate BMR In this article we ll explore how many calories you burn a day not working out and how to calculate your BMR .
When it comes to weight loss, one of the most common questions people ask is how many calories do they burn a day. While exercising is one way to burn calories, your body burns calories even when you're not working out. In fact, your body burns calories just to keep you alive and functioning. This is called your basal metabolic rate (BMR). In this article, we'll explore how many calories you burn a day not working out and how to calculate your BMR.
What is Basal Metabolic Rate (BMR)?
Your basal metabolic rate (BMR) is the number of calories your body burns at rest, just to keep your vital organs functioning. This includes your heart, lungs, and brain. Your BMR is affected by a number of factors, including age, gender, weight, and height. The younger you are, the higher your BMR tends to be, as well as for men versus women. Additionally, taller people tend to have a higher BMR than shorter people, and those with more muscle mass tend to have a higher BMR than those with less muscle mass.
How to Calculate Your BMR
There are a number of formulas you can use to calculate your BMR, but one of the most widely used is the Harris-Benedict equation. Here's how to calculate your BMR using this equation:
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've calculated your BMR, you can use this number to determine how many calories you need to maintain your current weight or how many calories you need to cut to lose weight.
How Many Calories Do You Burn a Day Not Working Out?
Your BMR accounts for the majority of the calories you burn each day, but there are other factors that also contribute to your total daily energy expenditure (TDEE). These include:
- Non-exercise activity thermogenesis (NEAT) - the calories you burn from everyday activities like walking, typing, and fidgeting.
- Thermic effect of food (TEF) - the calories you burn from digesting and processing food.
- Exercise - the calories you burn from intentional physical activity.
On average, a sedentary person (one who does not exercise and has a desk job) burns around 1,500 to 1,800 calories per day. However, this number can vary depending on your age, gender, weight, height, and activity level.
Tips for Increasing Your Daily Calorie Burn
If you're looking to increase the number of calories you burn each day, there are a few simple things you can do:
- Take the stairs instead of the elevator.
- Stand up and stretch every hour if you have a desk job.
- Do household chores like vacuuming and mopping.
- Take a walk during your lunch break.
- Engage in light physical activity like yoga or stretching.
FAQ
Q: How many calories do I need to eat to lose weight?
A: This depends on your BMR and activity level. Generally, you need to create a calorie deficit (eat fewer calories than you burn) to lose weight. A safe and sustainable rate of weight loss is 1-2 pounds per week.
Q: Can I increase my BMR?
A: Yes, you can increase your BMR by building muscle mass through strength training and by staying active throughout the day.
Pros and Cons
Pros:
- Understanding your BMR and TDEE can help you create a more effective weight loss plan.
- Incorporating more physical activity into your day can help you burn more calories and improve your overall health.
Cons:
- Calculating your BMR can be complex and may require the assistance of a healthcare professional.
- Increasing your daily calorie burn may be challenging if you have a sedentary job or lifestyle.
Overall, understanding how many calories you burn a day not working out is an important part of managing your weight and overall health. By staying active throughout the day and creating a calorie deficit, you can achieve your weight loss goals and live a healthier life.
