How many calories do you burn a day without working out?

How many calories do you burn a day without working out?

Eating Fat Food CaloriesYou’ve probably heard that you burn calories even if you are not working out throughout the day. But have you ever wondered how many calories you actually burn without doing any sort of exercise at all?

For those of you who are trying to increase or lose weight, then finding out just how much calories you burn a day while at a ‘rest’ state is definitely going to help you in one way or the other, especially if you are counting calories.

To find out how much calories you burn every day without exercising, you need to learn about your BMR which is also known as Basal Metabolic Rate. Your BMR determines how many calories you burn a day but it may be a little tricky to learn how to use it. So in this post, I’ll try to help you understand how to find your BMR so you can know exactly how many calories your body is burning every day.

what-is-BMRNow before I begin, I want you to realize that your BMR is different if you are already moderately active throughout your day compared to someone who isn’t active at all. Daily physical activity is always taken into account when you are calculating your BMR.

So how many calories do you burn a day?

  • To find out the exact amount of calories you burn a day at rest, you first need to find out the percentage of body-fat in your body. You should at least have an estimate to get an accurate number. To get your body fat percentage checked, you can either use body-fat measurement calipers or get it checked from a healthcare professional. Once you have the number, you can come back here and follow on.
  • Since fat is much less metabolically active than muscle, we need to know the amount of fat in your body vs. the fat-free tissue which is essentially made up of bones, organs and muscle.

For example, if the total body weight is at 100KG with 30% body-fat, the BMR would be 2135 calories per day.

A same body with 15% body-fat would have a BMR of 2515 calories a day. As you can see from these examples that your body composition plays a huge role in finding out how many calories you burn a day.

Here’s how you workout the number of calories you burn a day

To find out how much calories you burn every day accurately, you need to have 3 things at hand:

  • Your exact body weight in Kilograms
  • Your exact or estimated body-fat percentage
  • The BMR equation (we’ll provide that later)

what-is-BMRThe BMR equation that will help you find how many calories you burn today is:

Weight x body-fat % = body-fat weight
Weight – body-fat weight = fat-free weight

Body-fat weight x 9 = calories burned by fat
Fat-free weight x 28 = calories burned by fat-free tissue

Calories burned by fat + calories burned by fat-free tissue = BMR

Add the values of body weight and body-fat percentage and you’ll find out the exact number of calories you are burning every day.

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Now that you have found out how many calories you burn a day without exercising at all, you can use this information to either help you lose or gain weight.

For example, if you want to lose weight, you should ideally be consuming around 350-500 calories below your BMR. Similarly, if you want to gain weight, you will reverse this and will try to consume around 350-500 calories above your BMR.

Try not to go far beyond the recommended 350-500 calories because going any further than this will only put you in trouble because if you are not consuming the recommended daily calorie intake, you are endangering your health.

If however you want to reduce your weight faster, you can throw in some sort of workout routine that consists of 20-30 minutes of exercises or physical activity.


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About the Author


Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!

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