Do you know how many calories you burn every day? You should if you are trying to lose weight. You can’t calculate your energy balance without knowing your number. And you need to reach a negative energy balance to lose weight. If you want to lose weight you want to know how many calories you burn and how many you consume, that’s the only way. You have to have control of those two numbers. Simply, if you consume 500 calories less than you burn a day, you should lose one pound a week even if you do nothing else. So we’re back to the question;
How Many Calories Do I Burn Every Day?
When researchers evaluate the total number of calories you burn, they refer to the number as your total energy expenditure or TEE. TEE is the daily total of these different factors:
Resting Metabolic Rate (RMR).
Your resting metabolic rate is the amount of energy your body needs to maintain basic functions like breathing, circulating blood and building cells. Things like age, body size and gender affect your resting metabolic rate. Your RMR accounts for 60-75% of the total number of calories you burn each day.
Non-Exercise Activity Thermogenesis (NEAT).
This is the amount of energy that your body uses to do daily activities like washing dishes, typing on your computer, or walking around your office. The number of calories you burn from NEAT varies greatly based on your activity level. Did you know that standing burns more calories than sitting even if you’re not moving.
Calories Burned During Exercise
The actual number of calories you burn during your workouts will depend on the intensity and duration of each session. Calories burned through exercise and non-exercise physical activity account for roughly 15-30% of your TEE.
Thermic Effect of Food (TEF)
Your body burns calories to chew, digest and store food. Each type of food (macronutrient) has a different TEF. Eating protein burns the most calories by a small margin. TEF accounts for about 10% of the total number of calories you burn each day.
You can tell from the post above that most of the calories you burn, almost 80%, are because of body functions. exercise helps you burn calories that can help you burn more fat, but burning calories depends more on your activities all day long. How much walking you do and how much standing you do. Sitting actually works against your metabolism and after 20 minutes or so of sitting your fat burning metabolism shuts downs almost the same as when your sleeping.
It’s up to you to find ways to keep your metabolism working all day long. Now that you read about the science involved in burning calories you’re better able to tackle weight loss. Just a tip, most people over-estimate their calorie burn. That’s why they fail to lose weight. Unless your a runner or athlete that works out several hours a day, the average person will burn less than 2000 calories a day. So if you want to drop some pounds remember the 500 calorie rule. Consume 500 fewer calories than you burn.
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HOW BAD DO YOU WANT TO LOSE WEIGHT 