During a typical day, your body will burn calories when you engage in physical activity and during basic functions, such as breathing, digestion and circulation, which is known as your basal metabolic rate (BMR). Knowing the amount of calories your body burns each day can help you to gain, lose or maintain your weight. Your weight and calorie expenditure are linked to your physical health.
Step 1
Calculate your weight and height. Use a scale first thing in the morning with your shoes off to find out your weight in pounds. Use a measuring tape that is affixed to the wall to measure your height in inches with your shoes off, feet flat on the floor, body against the wall and your head level.
Step 2
Determine your BMR to find out how many calories your body burns each day without added physical activity. Women use the following math equation: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - ( 4.7 x age in years). Men can use this equation: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 x age in years).
Step 3
Determine how many calories you burn with added activity and exercise. Write down everything you do in a day, such as walking, running, yard work, sports and any other activity that requires you to use your body. Keep track of the length of activity, as well. Use a calorie-burned calculator (see Resources) to determine how many calories you burn for each activity and add these amounts together.
Step 4
Determine total number of calories burned in a day. Add the number of calories from Step 2 (your BMR) to the number from Step 3 (calories burned through exercise). This amount represents the amount of calories your body burned in one day.
Things You'll Need
- Scale
- Measuring Tape
- Calculator
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