Most people know that burning extra calories is a successful tool for losing unwanted weight. Yet with all the diet plans and exercise regimens out there, it is often difficult to know how many calories you are supposed to burn in a day.
Basal Metabolic Rate
Your basal metabolic rate quantifies the number of calories your body burns at rest in one day. These calories are used for simple body regulatory functions. To find the number of calories you burn in one day at rest, use the sex-specific equations available at the BMI Calculator website and elsewhere. The resulting number is your basal metabolic rate.
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Exercise
If you exercise regularly, you will burn more calories than your BMR indicates. Your BMR is a measure of calories burned at rest and does not account for any activity level. Add any calories you burn through exercise to your BMR to get the total calories you should burn in one day.
Weight Management
To maintain your current weight, you should burn the same number of calories that you eat. For example, if your total calories burned in one day is 2,000, you should eat 2,000 calories' worth of food to maintain weight. Eat fewer calories than you burn and you will lose weight. Eat more calories than you burn and you will gain weight.
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