How many calories you burn in a day depends on several factors, including your gender, age, activity level, weight and overall physical health. While it's fairly difficult to calculate a completely accurate number for exactly how many calories you burn on a daily basis, you can calculate an average number for the calories you burn in a day that is accurate enough to help you with your weight goals. To maintain your weight, aim to consume as many calories as you burn. To lose weight, you'll need to reduce the amount of calories you consume to a number lower than your daily expenditure number. Talk to your doctor before significantly altering your diet, and do not eat less than 1,200 to 1,500 calories per day unless your doctor advises you to do so.
For Men
Step 1
Multiply your weight in pounds by 6.23 and your height in inches by 12.7. Add the resulting numbers together, and write down your result.
Step 2
Multiply your age in years by 6.8. Subtract this number from the result you wrote down for the sum of your weight multiplied by 6.23 and your height multiplied by 12.7. Write down this result.
Step 3
Add 66 to your previous result. This number is your basal metabolic rate, or how many calories your body burns per day just to maintain its basic functions.
Step 4
Multiply your basal metabolic rate by 1.2 if you get little to no exercise, by 1.375 if you exercise at a light intensity one to three days per week, by 1.55 if you exercise at a moderate intensity three to five days per week, by 1.725 if you exercise at an intense rate six to seven days per week and by 1.9 if you exercise at an extremely vigorous intensity nearly every day. Your result tells you about how many calories you burn on an average day.
For Women
Step 1
Multiply your weight in pounds by 4.35 and your height in inches by 4.7. Add the numbers together, and record your answer.
Step 2
Multiply your age in years by 4.7, and subtract this number from your previously recorded result. Write down the number that results.
Step 3
Add 655 to your previous result to calculate your basal metabolic rate, which is how many calories you burn just to stay alive.
Step 4
Multiply your basal metabolic rate by 1.2 if you are mainly sedentary and do not get much exercise, by 1.375 if you engage in light exercise one to three days per week, by 1.55 if you get moderate exercise three to five days per week, by 1.725 if you engage in hard exercise six to seven days per week and by 1.9 if you exercise nearly every day at a vigorous intensity. The result is approximately how many calories you burn in a typical day.
Tips and Warnings
- Recalculate your caloric needs regularly if you're trying to lose weight since the number of calories you burn will be lower as your weight drops.
Things You'll Need
- Calculator
- Pen or pencil
- Paper
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