How Many Calories Do I Burn a Day?

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How Many Calories Do I Burn In A Day

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    Do you know how many calories do you burn in a day? You should—especially if you are trying to achieve your fitness goal. The number of calories you burn in a day depends on your daily physical activity level. Additionally, the energy required by your body for regular functioning while at rest also metabolises calories. Creating a calorie deficit is the secret to effective weight management and fat loss. Read on to know more!

    What Is A Calorie?

    A calorie is a unit used to measure the energy a specific food provides to maintain our body’s functions. Our diet’s primary energy sources are carbohydrates, fats and proteins containing calories with varying amounts of energy per gram. Different food types have various calorie counts; for instance, oxidation of 1g of dietary carbohydrates and proteins yields approximately 4kcal, whereas oxidation of 1g of fats gives about 9kcal.

    Do Men And Women Burn Calories Differently?

    Yes, men and women burn calories at different rates due to their respective body composition. Men generally have less body fat and more muscle mass than women, so men burn more calories even at rest.

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    What Factors Affect The Amount Of Calories You Burn In A Day?

    Many factors affect the calorie you burn in a day. While some elements are not in your control, you can manage other aspects for better weight management. These include the following:

    1. Age and Gender:

      As you age, the metabolism slows down and burns fewer calories per day. As mentioned earlier, men have less body fat and tend to burn more calories than women.

    2. Daily Physical Activity Levels:

      Those who are physically active or exercise daily burn more calories than those who lead a sedentary lifestyle. At least 150 minutes of moderate exercise or 75 minutes of vigorous activity result in an effective calorie burn.

    3. Body Composition:

      People with more muscle mass burn more calories than those with less muscle. So you should go for a body composition analysis under the supervision of weight management experts and plan your health goals accordingly.

    4. Physical Built:

      People with larger body sizes burn more calories than those with petite body frame, even at rest.

    5. Dietary Habits:

      Thermogenesis generates body heat while burning calories, and it differs based on your diet. For instance, protein-rich foods increase thermogenesis by temporarily boosting metabolism.

    6. Pregnancy And Breast-Feeding:

      Pregnant and breastfeeding women burn more calories than others. This explains why doctors advise expecting women and new moms to increase their energy intake by almost  240 to 285kcal/day.

    How Many Calories Do You Burn While Performing Daily Activities?

    The calories you burn in a workout are in tandem with your weight. Here is a list of diverse tasks or physical activities that will result in burning the approximate number of calories if performed for 30 minutes based on your weight:


    56kg person

    70 kg person

    84 kg person

    Walking at 7 km/h 150


    Cleaning the drain 150 186 222
    Gardening 135 167 200
    Washing the car 135 167 200
    Walking at 6 km/h 135 167 200
    Walking at 5.5 km/h 120 149 178
    Moderate activity such as playing with the kids 120 149 178
    Grocery shopping 105 130 155
    Cooking 75 93 111
    Sitting in meetings 49 60 72
    Light office work 45 56 67
    Using computer 41 51 61
    Standing in a queue 38 47 56
    Reading book 34 42 50
    Watching television 23 28 33
    Sleeping 19 23 28

    Research also says that a 20-minute High-Intensity Interval Training (HIIT) workout performed every week improves the body’s aerobic fitness and fat loss significantly.

    Must Read: Diet Vs Exercise: The More Effective Weight Loss Method!

    Once you know how many calories you need to burn to lose weight, you can plan your calorie intake and exercise to reach your weight goal. Conventionally, one needs to create a calorie deficit to maintain the ideal weight. The Dietary Guidelines for Americans recommends reducing calorie intake by 500kcal/day to lose five percent of the body weight in two weeks.

    However, this also depends on your muscle mass and stored body fat and the number of calories you burn throughout the week during exercise.  It is best to seek professional help and get a personalised weight management solution that is sustainable based on your food habits, health status and lifestyle.

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the... Read More

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