Do you want to lose weight? If yes, the first thing you should know is the number of calories you need each day. Most of the people don’t know about it and they keep on consuming food. As a result, they end up with excess calories which would make their obese as the fat tends to gather around their waist. Therefore, it is important to know the calories you eat and calories you need. Your body burns calories on daily basis and you need to satisfy its requirements, assuring that you are not consuming too much energy. This can prompt the question that how many calories do I burn a day?
One can calculate his or her daily caloric requirement with the help of developed equations. There are a few equations in place and one of the most popular is Harris Benedict formula. Below, we will take a look at how it can help you in knowing about how many calories you burn a day.
Using Harris Benedict formula
The Harris Benedict formula was first established and published back in 1918. However, with the passage of time, the flaws were uncovered in the equation and improvements were made accordingly. The equation was revised in 1984 to assure that it complied to the needs and was again revisited in 1990 to assure better accuracy. Basically, it is about calculating the BMR of your body and multiplying it with your daily activity level to help you in knowing the calories you need each day.
However, the actual results may differ because it is a general equation. Every individual works in a different system and in a varying environment. Therefore, you have to be careful about the actual results as they may vary slightly.
Calculating your BMR
To calculate your BMR, you need a few things first. Initially, you want to know about your age, current weight, height, and gender to assure that you end up with the right results. Some people say that they get odd and different results. It is because you are not measuring your height and weight appropriately.
The equation demands a person to use pounds as measurement scale for weight. The height must be listed in inches whereas age has to be in years if you are to obtain the right results.
For men, the BMR calculation equation is:
66 + (6.2 x w) + (12.7 x h) – (6.76 x a)
For women, the BMR can be calculated via:
655.1 + (4.35 x w) + (4.7 x h) – (4.7 x a)
Where w, h, and a represent weight, height, and age respectively.
How many calories do I burn a day? Calculating calories
Now, the next step is knowing your caloric needs or estimating the number of calories you need each day to maintain your current weight. For that, you got to be aware of your activity level.
There are 5 primary activity levels. Sedentary means little to no exercise while lightly active refers to light exercise 1 to 3 times a week. Then you have moderately active lifestyle where you exercise moderately for 3 to 5 times a week. Very active are the individuals who do hard exercise 6 to 7 days a week while extra active are the ones who do tough physical jobs or have and athletic routine.
For each of the 5 activity levels, the rating is 1.2, 1.375, 1.55, 1.725, and 1.9 respectively.
Using your BMR, you can easily calculate the caloric needs. All you have to do is to take your BMR and multiply it by your activity level rating to get the caloric needs. For instance, an individual has a BMR of 1829.8 and moderately active lifestyle (1.55), the daily calorie needs will be:
1829.8 (BMR) x 1.55 (Activity Level) = 2836 (daily calorie needs to maintain current weight)
Using it for weight loss
Once you know how many calories do I burn a day, you can easily use the results for weight loss. From the final caloric needs obtained above, i.e. 2836, you can easily lose 2 pounds a week. Lower down the calorie intake to 1836 or burn enough to assure that your daily calorie intake reaches around 1800. By a daily calorie deficit of about 1000 pounds, you will be able to lose 2 pounds in one week.