How Many Calories Do I Burn A Day To Lose Weight

Are you one of those people looking forward to maintaining weight through burning more calories? Are you confused with how many calories burn in a day? If you are one of those people seeking answers for such queries, we assure you, you have landed to the right place!

Here in the following, we are going to present you how to calculate calorie burning as well as the ways to burn more calories in a day. Let’s get started without delay!

How Many Calories Do I Burn A Day To Lose Weight

How Many Calories Does The Average Man And Woman Burn In A Day?

If you really don’t like math at all, yet want to figure out your daily calorie burn, the best way is to follow the estimated calorie burning chart.

Here is the daily average calorie-burning chart for both man and woman supplied by the Department of Agriculture, United States of America.


Note: The numerical figures in the chart are based on the required amount of energy for a man of 5 feet 10 inches and 154 pounds. For a woman, the estimates are 5 feet 4 inches and 126 pounds.

Age (Between)Calorie Burn RatePhysical Activity LevelSex
31-50 Years2,200 to 2,400SedentaryMale
31-50 Years2,400 to 2,600Moderately activeMale
31-50 Years2,800 to 3, 000ActiveMale
31-50 YearsAround 1,800SedentaryFemale
31-50 YearsAround 2,000Moderately activeFemale
31-50 YearsAround 2,000activeFemale


Here in this chart, the term “Sedentary” means the person usually does light activities like walking from home to garage, from car to the desk, managing light household works, making dinner, etc.

By “Moderately Active” it means that the person makes move which is equal to one and a half to three miles per day.

And, “Active” means the person is associated with either hitting the gym or doing physical activities along with the day to day chores which is equal to walking more than three miles a day.

How Many Calories Do I Burn A Day?

The exact amount of calories you burn each day actually depends on three major factors. They are:

  1. IBMR (Basal Metabolic Rate)
  2. Physical Activities
  3. Digestion

You actually burn calories based on these three major factors, your metabolic rate, time spent in physical activities and exercises, and your digestion of food.

Now, when you come to know the amount of calories you need to burn, and the exact amount you actually burn, you can easily set a daily calorie-burning goal.

Also, you will get the chance to track your calorie intake, calorie burning, and thus maintain a healthy weight and balanced life.

Here is the formula you can try to calculate the amount of daily calorie burn:

Activity Correction Factors:

Usually, the daily Calorie Burning Calculator calculates BMR first and then uses the following activity correction factors to estimate the amount of calories you need to burn a day.

LifestyleActivity Correction FactorFormulaPhysical Activity Level
Sedentary1.2BMR x1.2Light or Almost no physical activities
Lightly Active1.37BMRx1.37Light exercise like walking or taking part in sports 2 to 3 days per week
Moderately Active1.55BMR x1.55Moderate exercises or taking part in sports 3 to 5 days per week
Active1.72BMR x1.72Engaging exercise or taking part in sports almost every single day in a week
Extremely Active1.9BMR x1.9Extremely insane daily exercise or engaging sports and physical job, or hitting the gym twice a day etc.

Now, it’s time to calculate your BMR to determine the exact amount of calories you should burn a day depending on your age, weight, and type of physical activities you perform.

BMR Calculation Formula:

If you are a super math lover and like to calculate your BMR manually, you can use the following Harris-Benedict BMR Calculation Formula. Take out your calculator and get started right now!


BMR = (13.75 x weight[kg]) + (5.003 x height[cm]) – (6.775x age) + 66.5


BMR = (9.563 x weight[kg]) + (1.850 x height[cm]) – (4.676 x age) + 655.1

By the time you reach this section, we hope you have already calculated your BMR and come to know the amount of calorie you need to burn in a day.

Now, let’s have a look at the major three factors that work behind burning calories as well as how to burn more calories in brief in the following.

You probably have come to know that your body actually burns calories in three major ways. Here is an overview of each of them.

Basal Metabolism:

It is hard to believe that around 60 to 70 percent of the calories we burn every single day to keep our body’s inner systems working.

Yes, human body requires energy to survive. You might be surprised to know that it requires energy during the sleep even.

The human body needs energy to maintain normal body temperature, keep the heart pumping, repair damage, and stimulate growth, and so on.

Basal Metabolism is the human body’s default calorie burning system

Physical Activity:

Physical Activities are the second most important ways of calorie burning. Any kind of physical activities, be it walking around your desk or hitting the gym, all these movements help your body burning calories.

Though the exact amount of calories vary from type of activities, you can burn around 25 to 40 percent of the total sum of daily calorie burning.

Digesting Food:

It is another surprising way your body burns energy. Yes, your body requires energy to digest the food you swallow all the day.

Your body nearly burns up to 5 to 10 percent of the total calorie burning a day. Compared to a high-protein meal, a high-fat or high-crab meal requires less energy to digest.

However, dieticians suggest not going for high-protein meals all the time. Rather, a balanced diet is the best choice as always.

Though food digestion does not burn more calories compared to the earlier factors, i.e., Basal Metabolism and Physical Activity, yet it’s a natural way your body burns calories.

Wondering how much calories do you burn a day doing the regular activities?

Have a glance at the following chart. An average 155 pounds person can burn this much within 30 minutes doing the following day-to-day activities.

TaskCalorie Burn
Cleaning Gutters186
Mowing Lawn167
Washing Car167
Playing With Kids149
Walking At 3.5 Mph149
Grocery Shopping (With Cart)130
Taking Part In Meetings60
Light Office Work56
Computer Work51
Watching Television28

Do you want to burn more calories to get rid of excess fat and to build a healthy body and lean muscles? Keep on reading!

How to Burn More Calories?

Burning more calories is second to none especially when you focus on losing some extra pounds and shape your body. Yes, you read it right!

Have no ideas how to burn more calories? Here are some most efficient ways of burning more calories effortlessly. Let’s jump right in!


If you don’t like extensive workouts still looking forward to burning the added calories and excess fats, walking can be a decent choice.

An average 150 pounds person can burn up to 250 calories walking at a regular pace for 60 minutes.


If you are someone like to go in nature and have a deep breath in the air full of oxygen, running can undoubtedly be the best choice for you.

It can accelerate your calorie-burning goal as well. You can easily burn around 400 calories in an hour while running leisurely at 15-minute-per-mile pace.


If you are looking forward to burning more calories within the shortest possible time, swimming can indeed be the best choice if you can manage.

As an average 140 to 155 pounds person, you can burn as much as 590 calories with an engaging freestyle swimming session for an hour.

Also, you have the option to burn 413 calories in an hour swimming at slower pace.


Cycling can be another interesting way to burn some considerable amount of calorie as well as to dive into nature.

Also, you have the opportunity to burn as much as 500 calories in one hour while cruising at 13-14 miles per hour.


According to research published by the Harvard Health Publications, an average 125 pounds individual can burn around 210 calories in 30 minutes rowing at a moderate pace.

For vigorous rowers, the amount of calorie burning may range between 255 to 377 calories based on their body weight.

Apart from these most popular and easy to perform exercises, you can also try some other indoor as well as outdoor workouts like jumping rope, elliptical trainer, mid-range outdoor sports, etc. to burn added calories.

Bottom Line:

While concluding, we expect that you read between the lines and come to realize the importance of counting on calorie intake as well as burning.

By the moment, you are reading this line; we guess you have already calculated the amount of calories burn in a day.

Don’t forget to let us know how you are planning to burn the extra calories. Hope this post was helpful and you enjoyed reading!

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