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How to Find Out Many Calories You Should Burn a Day

If your body is an engine, calories are the fuel. Here's what you need to know about how it all works.

CALORIES MIGHT BE among the most misunderstood aspects of our health and the ways our bodies work. Are calories an enemy to be abstained from at all times? Why is there so much fixation on "burning" them? Do you even need them at all?

Make no mistake, calories—the units of energy that power every single one of your bodily functions—are essential. How many you need and the way you use them depends on a confluence of factors, primarily, your age, height, weight, gender, activity levels, and exercise routine. One pertinent question for anyone who has spent any time around popular fitness culture: How many calories you should burn a day?

To find a concrete answer to this nuanced question, we consulted Leslie Bonci, RD, a sports dietitian and owner of Active Eating Advice, whose clients include the Kansas City Chiefs. The good news for you is that finding out how many calories you should burn isn’t difficult. Once you have the answer, however, it’s up to you to work toward your goal.

How Many Calories Should You Burn?

You're constantly burning calories, just by existing. How many calories you should burn daily depends on your body weight, goals, and activity levels. The short answer, depending on the most basic goals, will be…

To lose weight: Create a daily caloric deficit of 350 to 500 calories. For most people, this means you should aim to expend more energy.

To maintain weight: Eat at your maintenance levels (see How to Calculate Your Calories below to understand what this means for you) and keep your activity levels about the same.

To gain weight: Create a daily caloric surplus of 250 to 500 calories and either decrease or maintain your current activity levels.

Bonci suggests losing half a pound to three-quarters of a pound per week if your goal is to decrease your body fat. “It is important to understand that weight loss is not continuous,” she says. “If one is too restrictive, it is too hard to maintain; consistency, awareness, and aiming to be 70 percent compliant [on your diet] is more sustainable.”

How to Calculate Your Calories

Calculating your caloric needs is fairly easy and can be done in three quick steps:

Find

Based on the steps above, a 180-pound, 5’11” man who trains five times per week needs 2,650 calories daily to maintain his weight and would eat 2,275 calories per day to lose three-quarters of a pound weekly.

How to Estimate Your Calorie Burn

Determining how many calories you're burning isn't an exact science. Everyone's body is different, and multiple factors contribute to the way your body uses fuel. But there are some methods to estimate how many calories you'll burn for specific types of exercise and common types of movements, like household chores.

Understanding your basal metabolic rate is the first step. The second is to understand metabolic equivalents, or METs. These are a measure of your working metabolic rate versus your resting metabolic rate. METs are scaled.

<3 METs for light activity,

3 to 6 METs for moderate activity,

and >6 for vigorous activity.

One MET is the amount of energy you expend at rest, which equals one calorie per kilogram of body weight per hour. Our 180-pound (81-kilogram) man burns 81 calories every hour he just lounges around.

Your METs will multiply based on the activity you’re engaging in. Different forms of exercise performed at different intensities yield different METs. You can find an exhaustive list of these estimates for different activities here. Once you know your MET estimate, you can determine the total by using this formula: METS x 3.5 x BW(KG) / 200 = kcal per minute. So, if the 180-pound man were to go on a jog (7.5 MET value), that would look like this: 7.5(3.5)(81kg)/200 = 10.63 kcal/minute.

To make things even simpler, you can also use tools like this calculator to get an idea of how many calories you burn during

Protein: (2,275 x .25) / 4 = 142 grams

Carbohydrates: (2,275 x .5) / 4 = 284 grams

Fat: (2,275 x .25) / 9 = 63 grams

Tips For Managing Your Calories

Whether you’re gaining, maintaining, or losing weight, these four tips can help you stay on track and expedite your progress.

Increase your NEAT

“Non-exercise activity thermogenesis is calories burned over the day [unrelated to their planned workouts],” explains Bonci. “Say someone works out for an hour but then sits on their ass all day; their body is not very efficient versus walking more over the day.” The solution is simple: “move more”, says Bonci. “Through walking, fidgeting, dancing.”

Let’s stick with walking as an example. If you’re already accumulating 5,000 steps daily, try increasing your daily step count to 10,000. Our 180-pound man would, theoretically, burn roughly 225 extra calories per day by upping his daily step count from 5,000 to 10,000 daily. That means he’ll burn half a pound of additional fat per week or the same amount of body fat while allowing himself to fuel his body with a more comfortable amount of food while still reaching his weight loss goals.

Lift Weights

If you want to build muscle, then

Live a Little (Within Reason)

As long as you eat your prescribed number of calories, you’ll gain, lose, or maintain weight, regardless of the foods you consume. Pizza, burgers, and chips aren’t off the table. That said, because these foods pack a lot of calories and do little to satiate you, they’re not the best daily options, especially if you’re eating in a deficit.

Instead of planning a cheat meal where you sit down to gorge yourself on an entire pizza, Bonci suggests letting your “off-plan” meals occur naturally, whether you find yourself at a company happy hour or a friend’s birthday party. “Be in the moment when you choose those higher-calorie foods; slow down and savor them,” she says. Yes, you’ll need to exhibit discipline to reach your goals, but it doesn’t have to be an all-or-nothing affair. “One meal does not derail a consistent eating pattern, so rather than thinking ‘I blew it, so I may as well eat everything.' Enjoy it and move on.”

(09/29/2024) Views: 241 ⚡AMP
by Men’s Health