How many calories should be burned in a day to be healthy?

Every day, you not only burn calories when exercising, playing sports. As soon as you move, and perform normal activities, you are still burning calories. However, how many calories should a day burn?

Let’s learn about burning calories to maintain health with Hello Bacsi. Not only that, the article will also answer: How many calories should be burned a day to lose weight.

These activities not only help to strengthen the body. Sports also bring many health benefits. There are positives: better joint mobility, prevention of chronic diseases, improved mood and improved endurance.

Factors that affect calories burned

Calculating how many calories a day should burn is essential for anyone looking to maintain, lose or gain weight. Before finding the answer to the question how many calories should be burned a day? Here are a few things to keep in mind:

To figure out how many calories you should burn a day, you should first consider the factors that affect the amount of calories burned. Various factors determine the intensity of your exercise. These factors include:

• Age. As you get older, your ability to perform an exercise with the same intensity as when you were younger decreases.
• Condition. People with more muscle can burn calories more efficiently than people with less muscle mass.
• Diet . Unhealthy diets, fasting or skipping any class of substances can negatively affect your metabolism. This can slow down how quickly you burn calories.
• Sleep quality. Not getting enough sleep can affect glucose metabolism and hormone levels in the body. This in turn lowers your metabolism. Not getting enough sleep can also make you more tired and less motivated to exercise.
• Exercise goals. Depending on whether your goal is to lose weight, gain weight, or stay healthy, the number of calories you need to burn each day will vary.
• Other factors include: height, weight, gender, lifestyle, etc.

How many calories should you burn in a day?

To calculate how many calories a day should burn, let’s learn about daily calories.

What is the daily calorie burn?

The total number of calories you should burn each day is known in terms of total energy expenditure (TEE), or total daily energy expenditure (TDEE). Your total energy expenditure, or the number of calories you need to burn, is the sum of these four factors:

1. Resting Metabolic Rate (RMR)

This is the amount of energy your body needs to maintain basic functions. Including: breathing, blood circulation and cell building. Things like age, body size, and gender affect your resting metabolic rate. Your RMR accounts for 60% to 75% of the total calories you burn each day.

2. Non-exercise activity thermogenesis (NEAT)

This is the amount of energy your body uses to perform daily activities. Include: like washing dishes, typing at the computer or walking around your office. The number of calories you burn from NEAT varies greatly based on your activity level.

3. Calories burned during exercise

The actual number of calories you burn during a workout will depend on the intensity and duration of each workout. Calories burned through exercise and non-exercise physical activity account for about 15% to 30% of your TEE.

4. Thermic effect of food (TEF)

Your body burns calories to chew, digest, and store food. Each food (macronutrient) has a different TEF. Eating protein burns the most calories. TEF accounts for about 10% of the total calories you burn each day.

How many calories should you burn in a day? How to calculate calories burned

How many calories should you burn in a day? A simple way to estimate how many calories you need to burn each day is based on the BMR ratio. To calculate how many calories you should burn in a day, you need to do 2 steps:

Step 1. Calculate your BMR based on your own age, sex, height and weight. This stat is equivalent to your RMR. To quickly determine your own BMR, you can use the Hello Bacsi Calorie Checkup Tool.

Step 2. Determine the intensity of daily physical activity. Basic conversions include:

• Light activity (light exercise 1 to 3 days/week): x 1.2 times
• Moderately active (moderate exercise 3 to 5 days/week): x 1.4 times
• Very active (6 to 7 days/week exercise): x 1.6 times
• High activity (intense exercise 6 to 7 days/week): x 1.8 times
• Super active (extremely hard exercise 6 to 7 days/week and a physical job): x 1.9 times

Once you have determined your BMR and your intensity of physical activity, multiply the two together. This would be an estimate of the average number of calories that should be burned per day by exercise (TDEE). For example, your BMR is 1,800 calories/day and you are moderately active. The formula will be as follows:

Thus, you have determined how many calories should be burned in a day.

Want to lose weight, how many calories should you burn a day?

To lose weight, you need to calculate your TDEE using the formula above. Then you need to burn more calories than you eat. Follow these steps:

1. Calculate your TDEE

First, calculate your total daily energy expenditure based on the above formula. This tells you the calories you need a day to maintain your current weight.

2. Create a deficit of 500-1,000 Calories

According to the Mayo Clinic , one pound (about 0.5kg) of fat has about 3,500 calories. So if you want to lose 1-2 pounds (about 0.5-1 kg) per week. Overall, this is a healthy and sustainable goal. To reach this goal, you need to burn 500-1,000 more calories than you eat each day.

So to lose weight, how many calories should a day burn? Take the TDEE calories above and add 500-1000 calories. This will be the average amount of calories you need to burn to lose weight. Or, cut your calorie intake by 500-1000 calories.

How to burn calories?

To increase the efficiency of burning, you can apply some of the following ways:

• Try cardio exercises.
• Slowly increase the intensity of physical activity.
• Food that burns calories. Suggest you 16 foods that effectively support your fat burning process .
• Fat burning diet . Combine a healthy exercise regimen with a healthy diet. This will be the fastest way for you to burn calories and get in shape.

>> Learn more: What to eat to lose weight? 14 superfoods for quick weight loss

Suggestions for effective calorie-burning and fat-burning exercises

Here are some fat-burning exercises and exercises that you can apply:

• Exercises that burn the most calories
• Cardio exercises to lose weight, burn fat effectively
• How to do cardio to tighten fat and gain muscle?
• 4 brisk walking techniques to help you burn calories
• Cardio exercises to lose weight, burn fat effectively

Besides the exercises and calorie-burning diet, one thing you need to keep in mind is:

So if you’re trying to lose weight, you’ll probably need to spend some time trial and error before finding the right number for you.

Hope the article has helped you find the answer to the question: How many calories should you burn a day? Information about calories burned through other physical activities will be covered in the following articles.