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- How Many Calories Do I Burn In A Day? How To Calculate It And Increase It!
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## How Many Calories Do I Burn In A Day? How To Calculate It And Increase It!

When you decide on your weight loss battle plan, you usually start with the first question: “How many calories do I burn a day right now? If it’s a whole bunch, I won’t work as hard. . If it doesn’t work, I’ll give up now until I have there is still dignity.”

Ok, this is more of a joke, but I will honestly admit that probably most people who try to lose weight give up so easily. They see where they are, they see where they want to be, and then they say, “Screw it.”

Well, you may be interested to know that the number of calories you currently burn each day may only need a very small adjustment to lose as much weight as you want.

And while there are quite a few equations, formulas, and web-based apps that can help you analytically discover your daily calorie burn, I’m going to show you a much simpler way to formulate that answer and how you can use that knowledge to improve your current fat loss efforts.

**Calculating your daily calories burned depends on your BMR (Basal Metabolic Rate)**

The beginning, middle and end of the idea of how many calories you burn during the day is related to your BMR (Basal Metabolic Rate). Your BMR is a rate that determines how many calories you need to continue to perform your basic functions.

These basic functions account for most of your vital bodily functions, such as breathing, sleeping, breaking down food, pumping your heart and blood, and even regulating your core temperature. This means that everyone’s BMR will always work, no matter how fast they claim it is.

Realistically, most people’s BMR runs at about the same pace. Of course, there are special cases that break the bell curve, like people who burn calories unusually fast and have trouble gaining weight. (I am very jealous of these people)

The opposite effect can also occur with a strangely slow metabolism, but most of the time everyone is in the middle and running at about the same pace, regardless of lifestyle level of physical activity. Your daily physical activity is the other part of this calorie burning equation.

**There are simply too many factors to get a completely accurate figure (for a daily burn).**

Determining the number of calories burned in a day is insanely difficult because there are almost too many factors and variables to consider. Ultimately, your daily calorie burn is determined by a combination of your BMR (using your current weight) and your daily physical activity.

If you do a quick search, you’ll find a number of calorie burn calculator sites on the web that you can visit to enter all kinds of data about what you’ve done for the day, and they’ll come up with a number that may or may not be relatively close.

Most of these web applications are made with simple JavaScript that aggregates values based on various training rules, such as:

1. How many calories are in a pound? A kilo of muscle burns about 6 calories every day.

2. A kilo of fat burns about 2 calories every day.

3. Walking burns 80-100 calories per mile.

4. If you are a man, your result should be between 2000 and 2400 calories per day.

5. If you are a woman, your result should be between 1800 and 2100 calories per day.

The first 3 rules have been studied enough to probably be called facts. I’m not so sure about 4 and 5.

But after you’ve taken the time to remember everything you did, try to figure out how many jumps you took and how many steps you took in the office… it’s not nearly worth it if I explain the easy way to estimate close.

**BMR Equations and Formulas – Complicated, But There’s an Easier Way…**

While I have to give credit to these calorie burning apps… well… existing… for people to use, I just hope they’re loosely based on some established BMR equation or formula and not just “add up all the calories”.

The first three equations that really tried to answer the question “How many calories do I burn per day?” are the Harris-Benedict, Mifflin, and Katch-McArdle equations. All three took into account a person’s weight, height and age, but it was the Katch-McArdle formula that first introduced lean body mass into the equation.

Now, for an imaginary woman who is 55 years old, weighs 130 pounds (59 kg), is 5’6″ (168 cm) tall, and has 30% body fat, these three formulas would give the following results:

Harris-Benedict equation = 1272 calories

Mifflin equation = 1204 calories

Katch-McArdle formula = 1263 calories

So, for this imaginary woman to maintain her weight, she needs to consume about 1,246 calories each day. That’s what his body demands based on his current stats. (His stats are also imaginary)

**A simple formula to answer “How many calories do I burn per day?”**

Now, I know I’ve been dangling carrots in your face so far, but now I’m going to share how you can formulate the answer to your calorie-burning question. A quick but still somewhat accurate estimate of your BMR can be made by taking your current weight in pounds and multiplying it by 10.

Yes, it really is that simple. You’re probably looking at the average of the three equation values (1246) and the simpler version’s value (1300) and thinking, “Hey, that’s 54 calories less! That’s not accurate at all!”

Calm down people. You have to remember that anything related to measuring metabolic rate or power is no better than an educated guess.

At least with this method, you’ll stay within 50-100 calories and you won’t even need a calculator.

**Your next question is probably “How many calories should I eat to lose weight?”**

Well, the simple answer is less than the number you created. The number of calories you burn each day shows how many calories you need to maintain your current weight. This is how much energy your body needs to maintain its current weight.

If you increase this amount, you will gain weight, and if you decrease it, you will lose weight. It’s actually that simple. The tricky part is coming up with a good plan to reduce your calorie intake without driving you crazy or into an eating disorder. You may hear people asking questions like, “How many carbs per day to lose weight?”, but it’s all about calories. Don’t complicate things by separating out food groups when you really need to focus on frequency and portion size.

When you reduce your calorie intake, you are actually creating a calorie deficit. Of course, you can do this with any combination of diet and/or exercise. Personally, I like to do both for the fastest results. And I’ve found that the fastest and most sustainable way for me to reduce my calories is to fast two or more times a week and use metabolic cheating.

My fasting strategies are based on Eat Stop Eat, and I think that’s great because it’s a technique that I don’t really have to think about. With a normal diet you have to worry about the portions of each meal and only eat “healthy foods” and I just get sick of it. By fasting, I lose calories a few times a week for a 24-hour period, and I lose weight. (And I still lose it)

Knowing how many calories you burn each day is the first step to losing weight. You need to know where to start before you can even decide where you want to go.

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