The rise and fall of a person's weight is determined by more or less calories eaten every day compared to calories used in daily activities. Knowing how to calculate the number of calories you burn each day can help you maintain a healthy weight or track your exercise progress. There are various ways to calculate the number of calories you burn in a day. In addition, you can use this information to help you lose weight, gain weight, maintain your weight, or simply to get more detailed information about your specific body needs.
Step
Part 1 of 2: Determining the Calories You Burn
Step 1. Calculate your Basal Metabolic Rate (LMB)
Our bodies are like machines that are constantly running and always burning fuel or calories (even during sleep). LMB is the number of calories you burn each day just by breathing.
- Your Basal Metabolic Rate (LMB) may vary depending on your age, gender, body size and genetic factors. To get an accurate picture of the number of calories you burn each day, start by calculating your LMB value.
- Use the following equation to find your LMB manually.
- Male: (13.75 × body weight) + (5 × height) - (6.76 × age) + 66
- Women: (9.56 × body weight) + (1.85 × height) - (4.68 × age) + 655
Step 2. Calculate your LMB by calculating the calories burned in physical activity
To get an accurate calculation of the daily calories you use, we must also include the calories burned in physical activity. Multiply your LMB by the following activity level:
- If you don't exercise or have a sedentary lifestyle, multiply your LMB by 1.2.
- If you exercise at moderate intensity (1 to 3 days per week) or are moderately active, multiply your LMB by 1,375.
- If you exercise 3 to 5 days per week or have an active lifestyle, multiply your LMB by 1.55.
- If you exercise most days and do vigorous activity throughout the day, multiply your LMB by 1,725.
- If you exercise every day or exercise more than once a day and have a very physically demanding job, multiply your LMB by 1.9.
Step 3. Use an online LMB calculator
This calculator can automatically calculate your LMB based on basic information such as your age, gender, height and weight.
- Using an online calculator may be easier and more convenient to use than calculating lengthy math equations yourself.
- If you choose this option, look for an LMB calculator from a trusted site. Many health clinic, hospital, or government websites offer LMB calculators.
- Have your current weight and height information ready as these are important factors in calculating your LMB.
Step 4. Purchase a heart rate monitor that can measure your heart rate continuously
Another way to measure the number of calories you burn in a day is to use this heart rate monitor.
- Now, there are several heart rate monitors that you can use 24/7. This tracker will give you an estimate of the number of calories you burn throughout the day (with or without exercise).
- This type of monitor will ask for your age, height, weight, and gender. Each tracker uses a different formula or algorithm to calculate the total calories you burn.
- You can use your heart rate monitor for 24 hours without exercising to get an idea of the number of calories you burn in daily activities. Then, compare this number to the calories you burn during the 24-hour period you exercise.
- Note that certain types of emotions can increase your heart rate and may “trick” your heart rate monitor into thinking you are exercising and burning more calories than you really are. This should be kept in mind even though it rarely happens.
Part 2 of 2: Lose or Gain Weight with Calorie Information
Step 1. Start writing a food journal
Food journals, food journal apps or websites are useful for tracking your total calorie intake. This journal helps you modify your predetermined calorie goal to produce any desired weight change.
- A food journal is also a good way to keep track of the calories you're eating and how they compare to your predetermined calorie goal.
- A food journal can give you an idea of where you consume the most calories in a day.
- Finally, journaling can help you track your weight and successfully gain, lose, or maintain your weight.
Step 2. Cut calories to lose weight
If you're trying to lose weight, you'll want to make sure you have a negative net calorie intake each day. You can do this by reducing the number of calories you eat, burning more calories through exercise, or doing both.
- Generally, losing about 3500 calories each week is equivalent to losing a pound or two (0.5 to 1 kg) of body weight. Reducing 500 calories each day will help you lose 3500 calories each week.
- Don't lose weight too fast or cut too many calories. Many reliable sources recommend that you lose no more than 1-2 pounds (0.5 to 1 kg) per week. Losing weight too quickly can be dangerous and can leave you feeling weak, tired, and lacking in essential nutrients.
- Remember that as you lose weight, you must regularly work harder to maintain your weight. Having a low body weight lowers your LMB and the number of calories you burn through exercise. This means that you will have to lower the number of calories you eat each day or exercise more to continue to lose weight.
Step 3. Increase calorie intake to gain weight
Eat more calories than you burn in your daily activities and exercise to help you gain weight.
- You can do this by increasing the number of calories you eat or reducing the number of calories you use through exercise, or a combination of the two methods.
- Whatever your reason for gaining weight, choosing healthy, high-calorie foods will help you reach your higher calorie goal. Choosing fried, processed, or other unhealthy foods is not the ideal way.
- Note that exercise is needed to maintain good health. Do not stop exercising unless advised by your doctor.
- Although everyone's physical activity needs are different, most medical sources recommend two and a half hours of moderate-intensity aerobic exercise accompanied by strength training two days a week (or one and a half hours of vigorous-intensity aerobic exercise).
Tips
- Most ways to calculate your calories are approximate and this number should be used as an estimate.
- You may need to adjust your predetermined calorie goal while you continue to monitor your weight.
- If you are trying to lose or gain weight, it is important to discuss with your doctor first to make sure that your weight change is safe and appropriate for you.
