How many calories do i naturally burn a day calculator

This calculator estimates the number of Calories that you burn during exercise and daily living. The report generated by this calculator also includes information about your Body Mass Index (BMI), and lists your recommended daily intakes for individual nutrients.

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You’re working out hard. You’re giving it your all to get in the best shape of your life! But you really want to know how many calories you’re burning with that hard work, right? You need a handy “how many calories do i burn calculator” so you can know precisely what your burn rate is!

Otherwise, if you are looking for calories burned by activity, then you’re in the right place!

The calculator below is very accurate to determine the calories you burn for a specific activity, and we’ve got the whole spectrum of activities covered. From fitness, to hobbies, to pastimes, and yes even sex, we’ve got you covered to calculate your calories burned.

So enter the data below, and you’ll know where you stand.

Calories Burned By Activity

Counting Calories Works

There are some diets out there that say to ignore calories.

However, if you’re serious about weight management over the long haul, then you really need to have a basic understanding of your calorie intake, as well as your calorie burn.

You don’t have to become a scientist and do it as a part-time job, but keeping a general track of your calories will help you understand your weight guidelines specific to you!

Your Diet Routine Likely Repeats Most Weeks

Most of us have favorite foods that we eat on a weekly basis, if not a daily basis. We like the same 3 or 4 things for breakfast, and same for lunch and dinner. So knowing your general calorie intake is pretty easy math!

So if this is a typical day for you, then you have a basic idea on the calories you consume (and it does not have to be exact) – just an example:

Breakfast:
Bagel, Turkey Sausage, Banana, Juice — 600 cal

Lunch:
Grilled Chicken Caesar Salad, no croutons — 600 cal

Snack:
Protein Bar — 300 cal

Dinner:
2 Glasses of Wine — 250 cal
Sirloin Steak, Rice, Dinner Roll, Baked Beans — 1250 cal

TOTAL: 3,000 cal

So if you have a pretty typical routine, keep track of your calories. It’s best to do it on a spreadsheet if you’re serious about losing weight, but that is not a must.

And then, make sure you know your BMR so you know how many calories you burn in a typical day. This way you can keep a general track of your daily calorie surplus or deficit over time.

If you are looking to lose weight, aim for a daily calorie deficit of 500-1000 calories six days a week, with one cheat day each week. (1)

And if you do an activity during the day, you can use the how many calories do I burn calculator above to determine the calories you burn!

Click to see more tools in the toolbox.

David Williams

A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.

References

1. MediLexicon International. (n.d.). Calorie deficit for weight loss: How it works, Tips, and safety. Medical News Today. https://www.medicalnewstoday.com/articles/calorie-deficit#weight-loss

Your BMR (Basal Metabolic Rate) is an estimate of how many calories your body burns at rest. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR uses up about two-thirds of your daily calories. Your caloric intake to lose, maintain, or gain weight will be based on your BMR, but will not be the same figure.

Age, height, weight, and gender determine a person's BMR, also known as basal energy expenditure (BEE). There are multiple formulas used to calculate BMR due to different schools of thought in the health and fitness community. Our calculator uses the Harris-Benedict equation, which works as follows:

If you’re a man, your BMR is equal to: 65 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
If you’re a woman, your BMR is equal to: 655 + (4.3 x weight in pounds) + (4.3 x height in inches) – (4.7 x age in years)

Knowing your BMR can help you create a more effective strategy for weight loss, allowing you to better keep your calorie count on track and better understand the effect exercise will have on your waistline.

How many calories do you naturally burn in a day?

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