The number of calories you should burn each day depends on your personal goals, body characteristics, and activity level. Here are the key points to consider:

Calories to Burn Daily for Weight Management

• To maintain your current weight , the calories you burn should roughly equal the calories you consume. Adults typically burn between 1,600 and 3,000 calories daily depending on factors such as age, sex, height, weight, and activity level

• To lose weight , you need to create a calorie deficit by burning more calories than you consume. A common guideline is to burn about 500 calories more than you eat each day, which leads to roughly 1 pound of weight loss per week

• To gain weight , you need to consume and burn more calories than your maintenance level, typically about 18-19 calories per pound of body weight daily

Factors Influencing Daily Calorie Burn

• Basal Metabolic Rate (BMR) : The calories your body burns at rest to maintain vital functions like breathing, circulation, and brain activity. BMR accounts for the majority of calories burned daily

• Physical Activity : Calories burned increase with activity level. For example, sedentary individuals burn fewer calories than those who are moderately or very active

• Age and Muscle Mass : As you age, muscle mass tends to decrease, lowering your BMR and total calorie burn

Estimated Calorie Needs by Age and Sex (for maintenance)

Age (years)| Males (calories/day)| Females (calories/day)
---|---|---
19-30| 2,400 - 3,000| 1,800 - 2,400
31-60| 2,200 - 3,000| 1,600 - 2,200
61+| 2,000 - 2,600| 1,600 - 2,000

These ranges vary with activity level and body size

Simple Method to Estimate Daily Calories Burned

• Multiply your body weight (in pounds) by 15-16 to estimate calories burned daily for maintenance.
• For weight loss, aim for 12-13 calories per pound of body weight burned daily.
• For weight gain, aim for 18-19 calories per pound of body weight burned daily

Summary

• Most people burn over 1,800 calories daily even without exercise due to bodily functions

• To lose weight, create a calorie deficit of about 500 calories per day.
• Your exact calorie burn depends on age, sex, weight, height, muscle mass, and activity level.
• Use calorie calculators or consult a healthcare professional for personalized guidance.

This approach helps balance calorie intake and expenditure to meet your health and weight goals effectively