The number of calories you burn each day varies based on several factors like age, sex, body size and composition, and activity level. On average, adult men burn around 2,500 calories per day, while adult women burn around 2,000 calories per day. However, this can range from 1,600 to over 4,000 calories per day depending on your unique attributes and lifestyle. Knowing your daily calorie burn can help you determine how many calories you should consume to maintain or lose weight. In this article, we’ll explore the main factors that influence daily calorie burn and provide estimates for different groups of people.
What affects your daily calorie burn?
The main factors that determine how many calories you burn each day include:
Basal Metabolic Rate (BMR)
Your basal metabolic rate (BMR) is the minimum number of calories your body needs to perform essential functions like breathing, circulating blood, regulating temperature, and tissue repair. It makes up the majority of your daily calorie burn. BMR is influenced by:
– Age: BMR slowly declines as you get older.
– Sex: Men tend to have a higher BMR because they have more muscle mass.
– Body size: The bigger you are, the higher your BMR since it takes more energy to sustain a larger body.
– Body composition: Muscle burns more calories than fat, so the more lean muscle you have, the higher your BMR.
Physical Activity Level (PAL)
Physical activity makes up the remaining calories you burn each day. The more active you are, the more calories your body burns through exercise and normal daily movement. Your PAL depends on:
– Exercise: Intense exercise like running can burn 500+ calories per hour.
– NEAT (non-exercise activity thermogenesis): Daily activities like walking, fidgeting, and household chores burn 200-800 calories.
– Lifestyle factors: Active jobs and regular exercise lead to higher calorie burn.
Other Factors
– Health status: Illnesses and medical conditions may increase metabolism and calorie burn.
– Environment: Colder climates and high altitudes may cause mild increase in calorie burn.
– Diet induced thermogenesis: Digesting food increases calorie burn by 10% of intake.
– Stress and emotions: Stress and anxiety may mildly elevate calorie burn.
– Pregnancy/breastfeeding: Calorie needs increase during pregnancy and breastfeeding.
Calorie Burn Estimates by Age and Sex
Here are some average daily calorie burn estimates for adults by age and sex:
Males
| Age | Calories Burned |
|---|---|
| 19-30 years | 2,400-3,000 |
| 31-50 years | 2,200-2,800 |
| 51+ years | 2,000-2,400 |
– 19-30 year old males burn 2,400-3,000 calories daily.
– 31-50 year old males burn 2,200-2,800 calories daily.
– Males over 50 burn 2,000-2,400 calories daily.
Females
| Age | Calories Burned |
|---|---|
| 19-30 years | 1,800-2,400 |
| 31-50 years | 1,600-2,200 |
| 51+ years | 1,600-2,000 |
– 19-30 year old females burn 1,800-2,400 calories daily.
– 31-50 year old females burn 1,600-2,200 calories daily.
– Females over 50 burn 1,600-2,000 calories daily.
As shown, males tend to burn more calories per day than females, and younger adults tend to burn more calories than older adults.
Calorie Burn Based on Weight
Your weight also impacts your metabolic rate and daily calorie needs. Heavier individuals need more calories for basic functions than lighter individuals. Here are estimates based on weight status:
Males
| Weight Status | Calories Burned |
|---|---|
| Normal weight | 2,200-2,800 |
| Overweight | 2,400-3,000 |
| Obese | 2,800-3,200 |
– Normal weight men burn 2,200-2,800 calories per day.
– Overweight men burn 2,400-3,000 calories per day.
– Obese men burn 2,800-3,200 calories per day.
Females
| Weight Status | Calories Burned |
|---|---|
| Normal weight | 1,600-2,400 |
| Overweight | 1,800-2,400 |
| Obese | 2,000-2,800 |
– Normal weight women burn 1,600-2,400 calories per day.
– Overweight women burn 1,800-2,400 calories per day.
– Obese women burn 2,000-2,800 calories per day.
Overweight and obese adults need more calories for basic functioning than normal weight individuals.
Calorie Burn Based on Activity Level
Your activity level is another major factor influencing daily calorie needs. Here are estimates for different activity levels:
Sedentary
Sedentary people get little to no exercise beyond daily basic activities:
– Men: 2,000-2,600 calories per day
– Women: 1,600-2,200 calories per day
Moderately Active
Moderately active people get light exercise 1-3 days per week:
– Men: 2,400-2,800 calories per day
– Women: 1,800-2,400 calories per day
Active
Active people get moderate exercise 3-5 days per week:
– Men: 2,600-3,000 calories per day
– Women: 2,000-2,600 calories per day
Very Active
Very active people get intense exercise 6-7 days per week:
– Men: 3,000-3,600 calories per day
– Women: 2,400-2,800 calories per day
People who exercise more regularly need more calories to fuel their active lifestyles.
How to Determine Your Calorie Needs
While the estimates above provide a general guideline, your individual calorie needs may be different based on your unique attributes. Here are some tips for determining your calorie requirements:
– Use an online calculator to estimate your BMR and total daily calorie needs. Input your age, sex, height, weight and activity level.
– Track your calorie intake and weight over time to gauge your needs. If your weight stays the same, you’re eating the right amount of calories for you.
– Consult a doctor or nutritionist to get personalized calorie targets. They can factor in any medical conditions.
– Adjust your calorie intake based on your goals. Eat less to lose weight or more to gain weight/muscle.
– Listen to your body’s hunger cues. Eat when hungry and stop when full.
– Weigh yourself weekly. Adjust calories up or down if your weight is changing faster than desired.
Conclusion
On average, adult men burn around 2,500 calories per day while adult women burn around 2,000 calories per day. However, daily calorie needs range from 1,600 to over 4,000 calories depending on your age, sex, body size, composition, and activity level. Sedentary adults have lower calorie requirements than active adults. Determine your individual needs using online calculators, weight tracking, and hunger cues. Adjust your calorie intake to achieve your desired weight goals.