How to Calculate Calories Burned Daily
Learn how to calculate your daily calorie burn. Understand the necessity, learn how to calculate in a step-by-step manner, and get tips to boost calorie burn.
Written by Dr. Siri Nallapu
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 27th Jul, 2025
Introduction
Maintaining a healthy weight and staying fit requires understanding how many calories you burn each day. Whether you want to lose weight, gain muscle, or simply stay active, knowing your daily calorie expenditure can help you make informed decisions about your diet and exercise routine.
In this article, we’ll break down the basics of calculating calories burned daily in a simple, easy-to-understand way.
Why Is Knowing Your Daily Calorie Burn Important?
Your body burns calories even when you're resting through breathing, digestion, and other basic functions. The total number of calories you burn in a day is called your Total Daily Energy Expenditure (TDEE).
Knowing your TDEE helps you:
Lose weight by consuming fewer calories than you burn.
Gain weight (muscle or fat) by eating more calories than you burn.
Maintain weight by balancing calorie intake and expenditure.
How Does the Body Burn Calories?
Calories are burned in three main ways:
1. Basal Metabolic Rate (BMR) – Calories burned at rest for basic body functions (60-70% of total burn).
2. Physical Activity – Calories burned through exercise and daily movements (20-30%).
3. Thermic Effect of Food (TEF) – Calories burned digesting food (about 10%).
To calculate your total calorie burn, you need to account for all three.
How to Calculate Your Daily Calorie Burn
Step 1: Calculate Your BMR
Your BMR is the number of calories your body needs to function at complete rest. The most common formula is the Mifflin-St. Jeor Equation:
- For Men:
[
BMR = (10 × \text{weight in kg}) + (6.25 × \text{height in cm}) - (5 × \text{age in years}) + 5
]
- For Women:
[
BMR = (10 × \text{weight in kg}) + (6.25 × \text{height in cm}) - (5 × \text{age in years}) - 161
]
Example:
A 30-year-old woman weighing 65 kg and 165 cm tall would calculate her BMR as:
[
(10 × 65) + (6.25 × 165) - (5 × 30) - 161 = 650 + 1031.25 - 150 - 161 = 1370 calories/day
]
Step 2: Factor in Physical Activity (TDEE Calculation)
Multiply your BMR by an activity factor to estimate your TDEE:
| Activity Level | Description | Multiplier |
| Sedentary | Little to no exercise | BMR × 1.2 |
| Lightly Active | Light exercise 1-3 days/week | BMR × 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | BMR × 1.55 |
| Very Active | Hard exercise 6-7 days/week | MR × 1.725 |
| Extremely Active | Heavy exercise + physical job | BMR × 1.9 |
Example:
If the same woman is moderately active, her TDEE would be:
[
1370 × 1.55 = 2124 calories/day
]
Step 3: Adjust for Weight Goals
Weight Loss: Eat 300-500 calories less than your TDEE.
Weight Maintenance: Eat around your TDEE.
Weight Gain: Eat 300-500 calories more than your TDEE.
Consult a Top dietitian for the best advice
Other Ways to Track Calorie Burn
1. Fitness Trackers & Smartwatches
Devices like Fitbit, Apple Watch, and Garmin estimate calorie burn using heart rate and movement data.
2. Online Calculators
Websites and apps can estimate TDEE based on your inputs.
3. Heart Rate Monitors
More accurate for workouts, as they track intensity.
Tips to Boost Calorie Burn
If you want to burn more calories naturally, try these tips:
Strength Training – Muscle burns more calories than fat.
Walk More – Take stairs, walk after meals, or use a standing desk.
Stay Hydrated – Water helps metabolism.
Eat Protein-Rich Foods – Higher TEF than carbs or fats.
Get Enough Sleep – Poor sleep slows metabolism.
When to Consult a Doctor or Nutritionist
If you're struggling with weight management or have health conditions like diabetes, thyroid issues, or metabolic disorders, it’s best to consult a doctor or dietitian. They can provide personalised calorie and fitness plans.
Final Thoughts
Calculating your daily calorie burn helps you make smarter diet and exercise choices. While formulas and trackers provide estimates, listening to your body is equally important. Stay active, eat mindfully, and adjust as needed for your health goals.
Consult a Top dietitian for the best advice
Consult a Top dietitian for the best advice
Ms Suchanda Guha
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Ms. Soma Saha
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Ms Divya Gandhi
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10 Years • Diploma in Nutrition and Dietetics
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(300+ Patients)
Ms. Sreeparna Dey Dhara Deb
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Siddhita Healthcare., Bansdroni
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