Have you ever wondered “how many calories a day of doing nothing burns”? Actually, very few people pay attention to this issue. However, calculating the amount of calories consumed during the day, even when doing nothing, is also very important in your exercise plan. If you are building a detailed weight loss plan. My Auris‘s article below will help you calculate the amount of calories consumed during the day and answer necessary questions.
Answering how many calories does a day of doing nothing cost?
Basal calorie consumption BMR is the amount of calories your body needs to maintain basic functions. Such as blood circulation, respiration, and maintaining an average body temperature when you lie still. The formula to calculate BMR is as follows:
- Men: BMR = 88,362 + (13,397 * body weight (kg)) + (4,799 * height (cm)) – (5,677 * age (years))
- Women: BMR = 447,593 + (9,247 * body weight (kg)) + (3,098 * height (cm)) – (4,330 * age (years))
To calculate the amount Detailed calories consumed in a day. You need to multiply BMR by Activity Level
- Inactive: BMR * 1.2
- Sedentary (Light exercise level): BMR * 1.375
- Average activity: BMR * 1.55
- High activity: BMR * 1,725
- High-intensity activity: BMR * 1.9
For example, a person with a weight of 70kg, height of 1m75, at age 30 has a BMR = 88,362 + (13,397 * 70) + (4,799 * 170) – (5,677 * 30) = 2012,929. Therefore, how many calories does this man spend in 1 day doing nothing is 2012.929 x 1.2 = 2414.7504 Calories
One point you need to note is that this is only an estimate and calorie consumption can change depending on many different factors. If you want to know more precisely, you need to consult with nutritionists to get support with the exact answer.
FactorsStains affect the amount of calories consumed during the day
As mentioned, how many calories a day of doing nothing costs will be affected by many different factors. Includes:
- Weight and height: People with larger, taller weights will need more calories to maintain body activity.
- Age: Calorie needs decrease with age, due to muscle loss and metabolic rate.
- Gender: Men will have a higher muscle ratio than women. At the same time, muscle consumes more calories than fat.
- Activity level: People who exercise regularly will consume more calories than people who are sedentary. Besides special physical activities, daily activities such as walking and doing light work are also significantly affected.
- Ratio of muscle and body fat: Muscle consumes more calories than fat. People with a higher muscle percentage can consume more calories.
- Health status: Health conditions such as diabetes, thyroid disease, stress, all affect the amount of calories consumed.
- Nutrition: Foods rich in protein often consume more calories than foods rich in fat and carbohydrates.
- Environmental temperature: Environmental temperature can enhance energy expenditure. For example, in the case of cold, the body needs to spend more energy to keep the body warm.
How many calories should be provided to the body per day?
Each person needs a different amount of calories during the day. The recommended calorie intake is 2000 calories/day for women and 2500 calories/day for men. People who exercise regularly, athletes will need a higher calorie intake than normal people.
The amount of energy needed for the body in a day will depend on the following factors:
- Age: Growing children and teenagers may need more energy.
- Lifestyle: Active people who regularly exercise will need more energy than sedentary people.
- Weight and height also affect the amount of energy you need to take in each day.
- A few other factors that affect the amount of energy the body burns during the day include: Health status, hormones, medications such as glucocorticoids, steroids,…
A Points to keep in mind to help consume calories effectively
How many calories does a day of doing nothing actually cost? The actual amount of calories consumed will be less than the amount of calories consumed. Therefore, if you want to lose weight effectively, you need to adjust the following points:
Adjust calorie intake Absorb based on personal needs.
People who want to lose weight and improve their weight. You need to make sure the amount of calories your body absorbs is lower than the amount of calories your body burns. At the same time, the process needs to be maintained for a certain period of time. On the contrary, you need to pay attention that the amount of calories absorbed is greater than the amount of calories your body burns if you need to gain weight.
When the body works more with high intensity, the amount of calories consumed will be more. For each person’s different physical activities, the level of energy consumption is not the same. For example: People walking at a normal pace definitely consume fewer calories than runners. Therefore, to increase the efficiency of calorie consumption, you need to practice sports such as swimming, jogging, gym, etc. At the same time, you need to increase the intensity of exercise every day.
Add enough water according to the ability to burn calories
Drink enough water, equivalent to 2 liters per day for adults. Article nThis helps you burn an extra 100 calories/day. Therefore, drink enough water to increase calorie consumption efficiency. Green tea or drinks containing caffeine have the ability to increase calorie burning in the body. Therefore, you can refer to it when you want to lose weight.
Build a reasonable diet
Build Build a reasonable diet, limit eating a lot of starch, sugar, and fat to avoid excess calories. When your diet contains many calorie-rich foods, you need to increase exercise to burn calories in your body, avoiding storing too many excess calories. In short, paying attention to the above points will help you maintain the necessary amount of calories, limiting the impact on your weight and health.
Hope you have found the answer to the question of how many calories a day of doing nothing costs. If you need to lose weight safely, it is best to visit and check your health with a nutritionist. Because each body will correspond to the amount of calories it needs to take in differently. From there, it can bring about the expected weight loss effect. At the same time, experts also help you improve the effectiveness of your scientific nutritional menu.
Yen Nhi
