How Many Calories Do You Burn Each Day?

 

Do you know how many calories you burn each day? If you want to lose weight, you have to do it. You can calculate your energy balance and figure out how to eat it every day if you know your number. To lose weight, you need to achieve a negative energy balance.

To achieve a negative energy balance, you need to supply your body with less energy than it uses.

This means you need to burn fewer calories than you burn each day. But you need to know how many calories you will burn.

How many calories do you burn each day?

When researchers calculate the number of calories burned, they refer to total energy expenditure, or TEE, or total daily energy expenditure (TDEE) as a number. TEE (or TDEE) is a combination of various factors, such as :

• Resting metabolic rate (RMR). The resting metabolic rate is the amount of energy the body needs to maintain basic functions such as respiration, blood circulation, and cell production. Things like age, body size, and gender balance your metabolism. RMR, 60-75% of the total number of calories you burn each day.
• Non-exercise activity heat generation (NEAT) is the amount of energy your body uses to perform daily activities, such as washing dishes, typing on the computer, or walking around the office. The number of calories you burn at NEAT varies greatly depending on your activity level.
• Calories burned during exercise. The actual number of calories you burn during exercise depends on the intensity and duration of each session. Calories burned through exercise and non-exercise physical activity make up about 15-30% of your TEE.
• Thermal Effects (TEF) of Food . Your body chews food, digests it, and burns calories for storage. Each type of food (macronutrient) has a different TEF. When you eat protein, you burn fewer calories. TEF comprises about 10% of the total number of calories you burn each day.

How to estimate total energy expenditure ?

Diet and exercise regimens can use three general methods to estimate the number of calories you burn each day. There are pros and cons to using each method. You can get the best estimate by using more than one method and comparing the results.

• Metabolism test. The equipment needed to perform metabolic tests is quite expensive and can only be used in hospitals or laboratories. However, many health clubs offer metabolism tests at affordable prices. For some people, test results help plan exercise and diet plans more effectively. However, some critics believe the test is inaccurate and costs nothing. If you opt for a metabolism test at your gym, make sure your trainer or technician is qualified to perform the test. If you are retested to measure your progress, it is usually smart to retest with the same technician and use the same equipment.
• Activity monitor. Brand-specific devices such as Polar, Garmin, and FitBit are widely available online and at sporting goods stores. The gadget monitors your daily movement to determine the approximate number of calories burned each day. Several independent tests have shown that they do not accurately provide accurate calorie burn. However, these devices are easy to use and can provide very general changes in calorie expenditure per day.
• Online calculator. The calculator above can estimate your daily energy consumption. Of course, these numbers are just a guideline, but if you want to maintain your weight, this is a good place to start. If you want to gain or lose weight, use the Weight Loss Calorie Goal Calculator to calculate your daily calorie needs by lowering or lowering your daily calorie counting goal.

Increase your daily calorie expenditure

To achieve a negative energy balance and successfully lose weight, increase the amount of energy you use each day. Of course, some TEE components are difficult to change.

For example, it is quite difficult to increase the resting metabolic rate. And increasing the number of calories you burn when you eat is also not an effective way to achieve a negative energy balance. But you can change your daily physical habits.

The most effective ways to increase TEE are exercise and NEAT. Learn how to plan a workout that's vigorous enough to burn fat and give your body enough time to recover, rebuild, and stay healthy . Keep exercising while exercising. Use the stairs instead of the elevator, walk to the store instead of the car and let them burn calories at home. The possibility of burning calories to give your body increased muscle mass and an increase can increase the metabolic rate.

Conclusion

Remember, all calorie counts are estimates. Even the calorie count for food packaging is an estimate. So if you are trying to lose weight, you should spend some time with trial and error before finding the right number for you. Try a few different methods to find out how many calories you can burn each day, and try your food intake to find the right balance to reach your goals.