The variety of energy you need to burn every day depends upon quite a lot of elements, together with your age, intercourse, weight, and exercise degree. For those who’re attempting to reduce weight, you may have to burn extra energy than you devour. However if you happen to’re attempting to keep up your weight, you may have to burn about the identical variety of energy that you simply devour.
There are just a few other ways to estimate what number of energy you need to burn every day. A technique is to make use of a calorie calculator. These calculators have in mind your age, intercourse, weight, and exercise degree to estimate what number of energy you’ll want to devour every day to keep up your weight. You possibly can then subtract 500-1,000 energy from this quantity to estimate what number of energy you need to burn every day to reduce weight.
One other approach to estimate what number of energy you need to burn every day is to make use of the Harris-Benedict Components (HBF). The HBF is a mathematical equation that estimates your basal metabolic price (BMR), which is the variety of energy your physique must perform at relaxation. You possibly can then multiply your BMR by an exercise issue to estimate what number of energy you need to burn every day.
what number of energy ought to i burn a day
Will depend on age, intercourse, weight, exercise degree.
- Subtract 500-1,000 energy to reduce weight.
- Use Harris-Benedict Components (HBF) to estimate BMR.
- Multiply BMR by exercise issue to estimate day by day calorie burn.
- BMR for ladies: 655 + (9.6 × physique weight in kg) + (1.8 × physique peak in cm) – (4.7 × age in years)
- BMR for males: 66 + (13.7 × physique weight in kg) + (5 × physique peak in cm) – (6.8 × age in years)
- Sedentary: BMR x 1.2
- Flippantly energetic: BMR x 1.375
- Reasonably energetic: BMR x 1.55
Very energetic: BMR x 1.725
