The variety of energy you must burn every day is dependent upon quite a lot of elements, together with your age, intercourse, weight, and exercise degree. Should you’re attempting to shed extra pounds, you may have to burn extra energy than you eat. However in case you’re attempting to keep up your weight, you may have to burn about the identical variety of energy that you simply eat.
There are a couple of alternative ways to estimate what number of energy you must burn every day. A technique is to make use of a calorie calculator. These calculators keep in mind your age, intercourse, weight, and exercise degree to estimate what number of energy it’s worthwhile to eat every day to keep up your weight. You’ll be able to then subtract 500-1,000 energy from this quantity to estimate what number of energy you must burn every day to shed extra pounds.
One other option to estimate what number of energy you must burn every day is to make use of the Harris-Benedict Formulation (HBF). The HBF is a mathematical equation that estimates your basal metabolic fee (BMR), which is the variety of energy your physique must perform at relaxation. You’ll be able to then multiply your BMR by an exercise issue to estimate what number of energy you must burn every day.
what number of energy ought to i burn a day
Is determined by age, intercourse, weight, exercise degree.
- Subtract 500-1,000 energy to shed extra pounds.
- Use Harris-Benedict Formulation (HBF) to estimate BMR.
- Multiply BMR by exercise issue to estimate day by day calorie burn.
- BMR for girls: 655 + (9.6 × physique weight in kg) + (1.8 × physique top in cm) – (4.7 × age in years)
- BMR for males: 66 + (13.7 × physique weight in kg) + (5 × physique top in cm) – (6.8 × age in years)
- Sedentary: BMR x 1.2
- Flippantly lively: BMR x 1.375
- Reasonably lively: BMR x 1.55
Very lively: BMR x 1.725
