The human body burns calories to provide energy, thereby maintaining activities throughout the day. Calculating the amount of calories consumed in a day will help each person manage their weight well, lose weight or gain weight safely. So how many calories will you burn on average a day? To understand this issue, please refer to the last article My Auris. At the same time, know the factors that affect the process of burning calories.
Doctor answers: How many calories are consumed in a day?
According to general estimates from doctors, adult women can burn about 1600 – 2000 calories per day. On the other hand, men will consume about 2000 – 3000 calories. In fact, this number is not universally applicable to all physical conditions. Because each individual will have different nutritional needs as well as activity frequency.
How many calories will be consumed in a day of doing nothing?
In a day, people can participate in many different activities, and need to consume a lot of energy. Even when playing and resting, the body is always in the process of burning calories to create energy. Each person will have a different amount of calories consumed in a day, depending on weight, gender and height,…
To calculate exactly how many calories a day of doing nothing costs, you need to rely on the Harris-Benedict formula to calculate basic metabolic indexes. The BMR index indicates the amount of calories needed to help stabilize health and maintain each person’s life.
This formula shows the difference between men and women. Specifically:
- Men: BMR = 66 + [13.7 * body weight (kg)] + [(5 * height (cm)] – (6.8 * age).
- Women: BMR = 665 + [(9.6 * body weight (kg)] + [(1.8 * height cao (cm)] – (4.7 * age).
In addition to calculating BMR, researchers also said it is possible to estimate the average amount of calories burned for daily activities:
| Activity | Calories burned loss |
| Sleep | 45 calories/hour |
| Eat | 11 calories/30 minutes |
| Constant talking | 30 calories/30 minutes |
| Laughing | 40 calories/10 minutes |
| Watching TV | 46 calories/hour |
| Reading books | 68 calories/hour |
| Stand up straight | 100 calories/15 minutes |
Some factors that affect the process of burning calories >
There are many factors that affect the amount of calories consumed in a day. Typically:
- Age: As you get older, the body’s metabolism will slow down. At the same time, the ability to exercise, move or do normal activities will also take place less. Therefore, the amount of calories consumed during the day also gradually decreases.
- Gender: The body structure of men is larger than that of women, so their metabolism also happens faster. Requires more energy, so calories consumed will also be higher than women.
- Body weight: As the weight increases, the body will require more energy to maintain daily activities. Meaning, the number of calories burned will be more.
- Sports activities: People who participate in daily sports activities not only help improve their health, stimulate the development of muscle mass, but also help burn excess fat in the body. The BMR index increases higher and the amount of calories consumed will also increase.
In addition to the factors mentioned above, there are a number of other factors that also contribute to affecting the amount of calories burned such as diet, height, muscle mass, hormones, pathology,…
How many calories should be consumed to reduce weight?
Exercising every day is very good for your health, helping you burn a lot of calories and lose weight safely. However, the effectiveness will be higher if you combine it with diet measures, from which the amount of calories consumed in a day will also be higher. Doctors also say that weight loss progress will be faster if you combine exercise and weight loss Scientific diet, appropriate work.
Specifically, people who only exercise will lose 2.4% of their body weight, while those who diet will lose 8.5%. Therefore, people who combine diet and exercise will lose 10.9%.
In fact, you don’t necessarily need to exercise to burn 100 – 1000 calories a day if you are losing weight. Eating less food and moving more also helps you create a high calorie deficit.
Ideally, you should eat less. 250 calories compared to the number of calories you need to maintain weight and exercise to burn 250 calories per day. From there, you will lose 0.5kg per week when combining the two.
Points to keep in mind when calculating calories in weight loss and gain. weight
Instead of just focusing on calculating the number of calories consumed in a day, it is best to build yourself a scientific, balanced diet with nutritious foods. Thereby ensuring your body is supplemented with enough minerals, vitamins and nutrients.
If you decide to cut calories, be careful not to have too much of a calorie deficit. Because it can cause some side effects such as dizziness, hunger, fatigue, headaches, nausea, etc.
Eating too few calories also affects the metabolism, causing weight loss. In the long run, it will be difficult. Sustainable weight loss is a process that takes a lot of time, you need to change your habits and eat slowly.
Finally, calories are not everything. Some days your body will need more calories, while other days your body will not need too many calories eat and drink insteadIn addition, you need to pay attention to other things such as: Exercising daily, letting your body rest properly, refer to the nutritional composition of foods before supplementing, etc. From there, it will help you maintain good health and help improve your weight more safely.
Hopefully, the above information can help you know how many calories you burn in a day. how much. In fact, each person will have a different ability to consume calories, because there are many influencing factors. In order for the weight loss or weight gain process to take place safely, it is best to consult with doctors and nutritionists. Through that, your doctor will assist you in calculating calories and scientific nutritional supplements, avoiding affecting your health.
Yen Nhi
