How many calories should you burn a day to achieve optimal health? The number of calories you should aim to burn each day depends on several personal factors, including your age, weight, height, sex, and level of physical activity. For general health, engaging in physical activity that contributes an additional 300 to 500 calories burned per day is often considered a beneficial target, which aligns with official recommendations for achieving 150 minutes of moderate-intensity exercise per week [1]. However, this recommendation varies depending on whether your goal is weight loss, maintenance, or weight gain. To better understand your daily calorie needs, it’s important first to understand how energy expenditure works.
How to Calculate Calories Burned
Calculating the number of calories you burn each day involves a few key steps.
Step 1: Determine Your BMR
Your basal metabolic rate (BMR) is the number of calories your body burns at rest. Your BMR reflects the number of calories your body needs to function at rest, accounting for approximately 60–75% of your total daily energy expenditure [2]. To calculate your BMR, you can use the widely used Mifflin-St Jeor equation [3], which takes into account your age, sex, height, and weight:
For men: BMR = (10 × weight (kg)) + (6.25 × height (cm)) – (4.92 × age) + 5
For women: BMR = (10 × weight (kg)) + (6.25 × height (cm)) – (4.92 × age) – 161
Step 2: Factor in Your Activity Level
After calculating your BMR, you need to factor in your daily activity level. Once you have your BMR, multiply it by a physical activity factor to estimate your Total Daily Energy Expenditure (TDEE):
- Sedentary (little to no exercise): BMR × 1.2
- Light activity (light exercise/sports 1–3 days/week): BMR × 1.375
- Moderate activity (moderate exercise 3–5 days/week): BMR × 1.55
- Very active (hard exercise 6–7 days/week): BMR × 1.725
- Super active (physical job + training twice/day): BMR × 1.9
Step 3: Plan Your Calorie Goal
To achieve your weight goals, you must consider creating a calorie deficit or surplus. Burning more calories than you consume leads to weight loss, while consuming more calories than you burn results in weight gain.
- For Weight Loss: Aim for a calorie deficit of 350–500 calories per day, which is the most sustainable approach and can lead to a gradual weight loss of 0.5 to 1 kg (1 to 2 pounds) per week [4].
- For Weight Maintenance: Aim to match your energy intake with your total energy expenditure (TDEE).
- For Weight Gain: Increase your daily intake by 250–500 calories above your TDEE, ideally coupled with resistance training to promote muscle mass.
Factors Influencing Your Energy Expenditure
Several key factors influence how many calories you burn each day:
- Age: As you get older, your metabolism naturally slows down, primarily due to a natural decline in muscle mass (sarcopenia) and hormonal changes [2].
- Sex: Men generally have a higher BMR than women due to a naturally higher percentage of muscle mass.
- Weight and Height: A larger body mass requires more energy (calories) to function at rest, playing a role in determining your resting metabolic rate.
- Activity Level: The more active your lifestyle, the more calories you will burn throughout the day.
- Body Composition: Individuals with a higher ratio of muscle mass to fat mass burn more calories at rest, as muscle is metabolically more active than fat tissue [2].
Calories Burned Through Daily Activities and Exercise
Even if you don’t engage in structured exercise, your daily activities can contribute significantly to your overall calorie burn. Activities like walking, doing household chores, and working at your job all require energy. The exact number of calories burned will depend on factors such as your body weight, age, and the intensity and duration of your activities.
Calories Burned in 30 Minutes
The table below shows the approximate number of calories burned in 30 minutes for various activities for an average adult weighing 150 pounds (68 kg) [5]:
|
Activity |
Approximate Calories Burned (30 minutes) |
|
Yoga (Hatha/Gentle) |
118 |
|
Walking (3.5 mph) |
140 |
| Jogging (5 mph) |
295 |
| Swimming (Laps, moderate effort) |
255 |
Keep in mind that these are estimates, and the actual number of calories burned will vary based on your precise body weight, the intensity, and the duration of the activity [5].
The Reality of Calorie Counting and Metabolism
It is important to understand that calorie counting is an imperfect tool for measuring energy and nutrition needs. The way your body absorbs and utilizes calories is complex and depends on factors like your gut microbiome, food processing, and individual metabolism [6].
For example, the energy extracted from 100 calories of whole almonds is absorbed differently than 100 calories of processed chips due to fibre content and digestion efficiency [6]. Furthermore, current food labelling regulations permit up to a 20% margin of error in stated calorie counts, making them an approximate measure rather than a precise metric for tracking nutrition [7]. Focusing on nutrient density and overall diet quality remains paramount for holistic well-being.
Conclusion
There is no one-size-fits-all answer to how many calories you should burn daily. It depends entirely on your specific health goals, body composition, and lifestyle. A healthy guideline is to aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, as recommended by the Centers for Disease Control and Prevention (CDC) and other leading health authorities [1]. Whether your goal is weight loss, maintenance, or gain, the key lies in balancing energy intake with output while prioritising nutrient-rich foods and regular physical movement. For a truly personalized and safe plan, always consult a registered dietitian or healthcare provider.
Frequently Asked Questions (FAQs)
How many calories do I naturally burn per day?
Your basal metabolic rate (BMR) naturally burns about 1,200 to 2,500 calories daily, depending heavily on factors such as your age, weight, and sex [2].
How many calories do 10,000 steps burn?
Walking 10,000 steps typically burns around 250–500 calories for most adults, though this depends significantly on weight, speed, and terrain [8].
How many calories do you burn doing nothing per hour?
At rest, you burn approximately 30–40 calories per hour for every 100 pounds of body weight, which is the hourly contribution of your BMR.
How many calories do you need to lose a pound?
To lose one pound of body weight, you need to create a calorie deficit of about 3,500 calories over time through diet, exercise, or both [4].
How many calories do you burn a day without trying?
Your BMR burns approximately 60–75% of your total daily calories without any additional physical activity, supporting your body’s basic functions [2].
Is it good to burn 300 calories a day?
Yes, burning an additional 300 calories daily through physical activity is a great target and can significantly support your overall health and fitness goals.
What is a good daily calorie burn goal?
Aiming to burn an additional 200–500 calories above your BMR through structured physical activity is a healthy daily goal for most people, aligning with general health guidelines [1].
References
[1] Centers for Disease Control and Prevention. (2022). How much physical activity do adults need? Retrieved from https://www.cdc.gov/physicalactivity/basics/adults/index.htm
[2] Frankenfield, J., Roth-Yousey, L., & Compher, C. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: A systematic review. Journal of the American Dietetic Association, 105(5), 775–789. https://doi.org/10.1016/j.jada.2005.02.005
[3] Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241–247. https://doi.org/10.1093/ajcn/51.2.241
[4] National Institutes of Health. (n.d.). Aim for a healthy weight. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/aim-for-a-healthy-weight
[5] Ainsworth, B. E., Haskell, W. L., Herrmann, S. D., Meckes, N., Bassett, D. R., Tudor-Locke, C., Greer, J. L., Vezina, J., Whitt-Glover, M. C., & Leon, A. S. (2011). Compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise, 43(8), 1575–1581. https://doi.org/10.1249/MSS.0b013e31821ece20
[6] Baer, D. J., & Novotny, J. A. (2019). Measured energy value of raw and roasted almonds by the small chamber factor approach is 20 percent lower than the current value calculated by the Atwater factors. The American Journal of Clinical Nutrition, 109(2), 349–353. https://doi.org/10.1093/ajcn/nqy270
[7] U.S. Food and Drug Administration. (2020). Changes to the nutrition facts label. Retrieved from https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label
[8] Bravata, D. M., Smith-Spangler, C., Sundaram, V., Gienger, H. L., Lin, N., Lewis, R., Stave, C. D., Olkin, A., & Sirard, J. R. (2007). Using pedometers to increase physical activity and improve health: A systematic review. JAMA, 298(19), 2296–2304. https://doi.org/10.1001/jama.298.19.2296