Cutting out 500 calories daily will help you reach this weekly deficit. How many calories per day you burn a day at rest depend on many factors including: body size, age, sex, activity level and other genetic and health factors. Using an online calculator will most likely be a little easier and more simple to use than doing a long mathematical equation by yourself. If you work on diet and exercise simultaneously, you will lose more weight.

Copyright © 2020 Leaf Group Ltd., all rights reserved. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. January 17, 2016 at 5:36 pm . Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. Method 2: Using a Calories Burned Calculator. This calculator will return your basal metabolic rate (BMR) which is basically how many calories you burn a day with no activity or digestion happening. For example, to maintain her weight, a 135-pound woman would have to eat – and burn – 1,755 to 2,430 calories daily. Although calorie expenditure recommendations generally don’t exist, physical activity guidelines and calorie intake recommendations do – which can help you determine how many calories you should burn daily to maintain a healthy body weight. This doesn’t necessarily mean you have to burn fewer calories, but focus more on boosting calorie intake.

How many calories does the average person burn in a day? Food journals are also a great way to get insight into what you currently eat and how that compared to your determined caloric goal.

To maintain your weight, you must burn as many calories as you eat. The first way is to use a calorie calculator such as the BMR calculator on this site. I need to lose 35 lbs. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010. She is a member of the Arkansas Academy of Nutrition and Dietetics. I take in 1000 calories a day. To successfully shed 1 to 2 pounds weekly – which is a safe and effective rate of weight loss, according to the Centers for Disease Control and Prevention – you must burn 500 to 1,000 calories more than you eat daily.

Food journals will be able to give you an idea of where you're eating most of calories during the day. It will give you an estimate of how many calories you burn throughout the entire day (with or without exercise). I am 21 year old female and I workout everyday and burn about 200 calories a day. Men: (13.75 × weight) + (5 × height) - (6.76 × age) + 66, Women: (9.56 × weight) + (1.85 × height) - (4.68 × age) + 655. By summing the calories burned over a 24 hour period, you can get an estimate of how many calories you would be burning that day.

A calorie is a unit that measures energy. She is a member of the Arkansas Academy of Nutrition and Dietetics. This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Use the following equations to find your BMR by hand.

Lastly, journaling will be able to help you track and successful gain, lose or maintain your weight. Most reputable sources recommend losing no more than about 1-2 pounds per week. Choose high-calorie, nutrient-dense foods – such as nut butters, seeds, nuts, dried fruits, avocados and calorie-rich nutrition shakes. To create this calorie deficit, you’d need to reduce your current intake or boost physical activity.

Be sure to understand that each of these methods will only give an estimate. Calculate your BMR with this online BMR Calculator.

A calories burned calculator such as the one at our sister site ACalorieCalculator.com can be used to estimate the calories burned in a wide range of activities. Have your current weight and height information ready as these are important factors in your BMR calculation. If you exercise on 3 to 5 days per week or have an active lifestyle, multiply your BMR by 1.55.

A unique feature of the calculator shown here is that you can then sum the calories burned in a number of activities. If you are interested in a more general overview of the calorie counting process itself, you might like to look at our article on how many calories should i eat. Keep in mind that as you shed pounds you'll gradually have to work harder to maintain your weight. wikiHow is where trusted research and expert knowledge come together. Your Basal Metabolic Rate (BMR) can vary based on your age, sex, size, and genetics. This means that if you are losing about a pound a week for example, you could total the calories you are consuming and then assume you are burning about 3500 calories more than that a week. There are some heart rate monitors available now that you can wear for 24 hours. To give you an idea of what it takes to burn 500 calories exercising, Harvard Health Publications reports that a 155-pound woman would need to walk at a pace of 4 miles per hour for about 90 minutes. © 2011 BMR Calculator. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a8\/Calculate-Calories-Burned-in-a-Day-Step-1-Version-4.jpg\/v4-460px-Calculate-Calories-Burned-in-a-Day-Step-1-Version-4.jpg","bigUrl":"\/images\/thumb\/a\/a8\/Calculate-Calories-Burned-in-a-Day-Step-1-Version-4.jpg\/aid1519768-v4-728px-Calculate-Calories-Burned-in-a-Day-Step-1-Version-4.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"