Get excited about nutrition, and learn as you go with these information-packed resources on a wide variety of nutrition-centric topics! Our bistroMD experts review the importance of the macronutrients protein, fat, and carbohydrates, as well as how to make them work most efficiently for you.

How Many Calories Do You Burn in A Day

Calories are generally thought as those pretentious contributors to weight gain. Despite their meaning of use, calories are vital to keeping the body up and running. Find out how many calories are burned daily and how can calories be successfully controlled.


Calories are generally thought as those pretentious contributors to weight gain. Individuals try to control calorie intake to lose weight, maintain it, or even gain it. But despite their meaning of use, calories are vital to keeping the body up and running. So how many calories are burned daily and how can calories be successfully controlled?

What Is a Calorie?

Calories are essentially energy we obtain from food and beverages. Carbohydrate, protein, and fat all contain calories, with fat providing more calories - carbohydrate and protein provide four calories per gram while fat provides nine calories per gram. When calories are consumed within the diet, calories are unleashed within the body to provide energy needed for all physical and physiological processes. Metabolism embodies all chemical reactions to sustain life of the cells, thus the human body or organism. And though the mechanism is quite extensive, metabolism describes the combination of calories from food and drink with oxygen to release energy within the body.

How Many Calories Do I Burn Day?

When it comes to calories burned daily, metabolisms and numbers vary based on a wide-variety of factors:

Males generally have the upper hand when it comes to a faster metabolism. The disparity lies mostly in their body shape, as they have more muscle mass. Muscle, compared to fat, burns more calories even when at rest.

Especially as the body ages, metabolism starts to slow down. This is mostly due to changes in body composition since the body generally shifts from muscle mass to fat mass.

Exercise dictates calories burned daily in more than one ways. First off, participating in aerobic exercise burns calories through body movements and increased heart rate and respiration. Weight and strength training stimulates muscle growth, which has a powerful impact on an efficient and fast metabolism.

But mostly noticed on nutrition labels, a 2,000 calorie-diet is seemingly average and recommended. It is, though, most important to take the listed factors above into consideration. If truly desiring a more accurate number, electronic devices can help - mostly found in health and fitness clubs, doctor's offices, and weight loss centers. The devices measure the resting metabolic rate, also known as RMR. When the body is at total rest, it is continuing to burn calories through all body processes such as breathing, digesting food, and blinking. And even in the absence of exercise, the body burns calories by participating in day-to-functions including driving, brushing teeth, folding laundry, and preparing meals.

But if not wanting to spend 50 to 100 dollars or desiring professional guidance, a simple equation may supply some justice. The Mifflin-St. Jeor formula has found to be quite effective in calculating RMR based on weight, height, age with an additional activity factor. If wondering "how many calories do I burn daily?" for a free cost, click here.

Calorie Control

First and very foremost, fixating on calories is not generally recommendation. Though they are important to be cautious of, becoming preoccupied on them may be mentally destructing and reduce the enjoyment of food. In addition to being mindful of their quantifiable consumption, also abide by the guidelines of quality. Whole grains, fresh fruits and vegetables, lean proteins and healthy fats hold higher nutritional value over prepackaged and processed foods and snacks.

If desiring further assistance in calorie control, bistroMD is here to help! All meals are scientifically crafted and takes the guesswork out of good nutrition. Each meals provides 1,100 to 1,400 calories daily with 40-50% total caloric intake from lean, adequate protein, 20-25% of calories from healthy fats, and 30-35% from complex carbohydrates. Ready to learn more? Learn about meal options and programs at the official bistroMD page!

Written By Sydney Lappe, MS, RDN. Published on November 07, 2012. Updated on April 27, 2017.


Follow @bistroMD

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   
Dr Phil
Lifetime Network
The Biggest Loser
The Doctors