Do you want to figure out how many calories do you burn a day? Here in this article, you will get sufficient information to keep an eye on the calories you burnt.
The number of calories you burned each day is related to weight gain, loss, and maintenance. If you want to lose weight, then you must burn calories to create a calorie deficit. But it is required to know how many calories you have burnt each day. Before burning your calories, you should know how they enter your body and balance them.
A calorie is the amount of energy required to raise 1 gram of water by 1C in your body. Nowadays calorie is described as nutrition and the energy content in the food. Body fat and calories are very close to each other. That’s why when people hear calories, they instantly think about weight loss, nutrition, and health problems associated with being overweight.
Calories can be counted simply from fat as it depends on the energy density of body fat. Every kg of body fat stores about 7700 kcal. Using this equivalence, a calorie burn calculator predicts the weight loss resulting from a certain exercise.
The food you eat comprises three basic types of foods, i.e., carbs, fats, and proteins. All three of them have a different amount of potential energy per gram. The calorie breakdown per gram is listed below:
- Carbs 4 calories per gram.
- Fats 9 calories per gram.
- Proteins have the same amount as carbs (4).
Calorie Burn Calculation for Every Day
Calories burned each day are very important for the person looking to gain, lose, or maintain weight. Knowing the factors useful in burning the calories can help a person follow a diet plan and exercise routine to achieve the goals.
Calories are effectively energy; whenever we consume calories, energy is transformed in our bodies. The most surprising thing is even when we are not doing anything, our body is functioning and consuming calories. The energy is consumed in activities like processing food in our digestive system, pumping blood, and even thinking. Our brain burns about 20 percent of daily calories.
We think more about exercising when we talk about consuming calories because we expend extra energy when we exercise. The number of calories burned during walking is less than cycling or running, as every exercise requires a different amount of energy.
There is an accepted method to calculate your daily calorie burn, which is a relatively simple process. Following it, you need to multiply your BMR (basal metabolic rate) by your average daily activity. BMR varies based on sex, age, size, and genetics. To calculate BMR, you need to use inches for height, years for age, and pounds for weight.
Here is the formula for men and women:
- For men 62 + (6.2 x weight) + (12.7 x height) - (6.76 x age).
- For women 655.1 + (4.35 x weight) + (4.7 x weight) - (4.7 x age).
For those who do not want to make a calculation themselves, they can use online calculators. Most of these calculators use the same formula for calculating burned calories. Moreover, you can also contact your doctors or nutritionists to help you know how many calories you burn each day.
Factors That Affect Calorie Burn
Many factors affect how many calories you burn each day. Some factors influence your daily calorie burn but are not in your control, whereas some can be changed. These include the following:
- Sex: women burn fewer calories as compared to men.
- Age: older people burn fewer calories each day.
- Body composition: people with more muscles burn more calories as compared to those having fewer muscles.
- Daily activity: if you move more, like walking or running, you burn more calories.
- Pregnancy: During the pregnancy, women burn more calories.
- Brest-feeding: extra calories are burnt while you are breast-feeding your child.
- Thermogenesis: it is the amount of energy your body uses to break down the food.
Above mentioned factors affect the daily calorie burn. You can take notice of your calories by knowing your body condition.
Burn Calories with Exercise
If you want to burn more calories, you should exercise for longer. You can see by using the calorie burn calculator, the more calories you burn by dedicating more time to exercising if you are busy with other life affairs and can not do exercise for a long time. You should exercise with more intensity because the harder you exercise, the more calories you will burn.
Here are some exercises that help you to burn more calories:
Swimming is a low impact workout that helps to burn calories and improves your muscle strength. It also improves the blood flow, lungs, and heart-pumping capacity. Thirty minutes of swimming burns the same amount of calories as jogging for the same time. But swimming is less stressful for your body. You can increase your calorie burn during swimming by doing water aerobics.
Bicycling also helps to burn calories. You can try intervals of high-intensity cycling on a stationary bicycle. It is a cardio workout that not only burns calories but also improves your cardiac health. You can burn sufficient calories in 30 minutes. Start with a warmup and set intervals according to your capacity.
Running is the best workout for burning calories. It also improves your flexibility and increases endurance. You can do running anywhere because it does not depend upon any equipment. The faster you run, the more calories you will be burning. You can burn an average of 10.8 to 16 per minute.
Sprints are very helpful in burning calories but require intense power. Sprinting is a maximal effort that requires a lot of power from your hamstrings and glutes. Between the maximal efforts and recovery periods, your fat-burning gets improved, and you build cardiovascular endurance. Sprinting for an hour helps to burn almost 950 calories.
The Caloric States for Calories Count
The main reason that has forced all of you to land on this calorie burn calculator is weight loss. Let’s talk about dietary calories before calculating anything. Everything has calories, from a glass of water to a simple pasta dish, which means everything has energy in it.
Three main caloric states help to calculate your body’s requirement for calories:
Caloric balance is the state in which the number of calories taken and burned is equal. You neither lose nor gain weight using this approach.
A caloric deficit is a state in which you eat fewer calories and burn more. This caloric imbalance is achieved by eating less and exercising more. Using this approach, you can lose weight by burning fat.
A caloric surplus is a state in which you eat more calories than you burn to gain fat. It does not mean that you are getting fat because people do it for bulking their bodies. They eat more calories than the calories burned by weight lifting just for the growth of their muscles.
We hope that this calorie burn calculator will help to count your calorie intake. You can use it to figure out your calorie burn statistics.