How many calories do you naturally burn in a day? - Resto NYC (2023)

Calories are a constant buzzword when it comes to dieting and weight loss. But how many calories do we actually burn in a day, naturally? Our bodies require energy to function properly, whether we’re sleeping, sitting, or exercising. Our metabolism is responsible for burning calories, and the rate at which we burn calories is influenced by various variables such as age, gender, genetics, and lifestyle factors. Let’s explore how many calories you naturally burn in a day.

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What is Basal Metabolic Rate (BMR)?

Basal metabolic rate (BMR) is the number of calories your body burns at rest, simply to support vital functions such as breathing, pumping blood, and regulating body temperature. In other words, BMR is the amount of energy your body requires to keep working while you are at rest. Everyone’s BMR is different and is based on various factors such as age, gender, height, body composition, and genetics.

How to Calculate BMR?

Several formulas can be used to calculate BMR, and the most commonly used one is the Harris-Benedict equation. This equation estimates BMR based on your sex, age, weight, and height. However, it’s essential to keep in mind that these formulas are just an estimate and don’t account for every unique individual difference.

Factors that Affect Calories Burnt Daily

Besides BMR, there are several other factors that influence the number of calories we burn daily:

Activity Level: The number of calories you burn varies depending on your activity level. People who exercise regularly burn more calories than those who have a sedentary lifestyle.

Body Composition: The more muscle mass you have, the more calories you’re likely to burn since muscle is more metabolically active than fat.

Age: As you age, your BMR decreases. This is due to a decrease in muscle mass and a decrease in hormones that affect metabolism.

Genetics: Genetics has a significant influence on your BMR. This means that some people naturally burn more calories than others, even when at rest.

Diet: Your diet plays a crucial role in how many calories you burn. A diet rich in protein and fibrous foods helps you burn more calories since they are harder to digest than carbohydrates.

Calories Burned by Everyday Activities

The number of calories you burn each day depends on how active you are. Here are some activities and the estimated number of calories burned in an hour for an individual who weighs 150 pounds.


Calories burned while sleeping are calculated based on an individual’s BMR. An average person burns roughly 0.42 calories per pound per hour while sleeping, meaning that a 150-pound person will burn around 63 calories in an hour of sleep.

Sitting and Desk Work

Sitting and desk work can be classified as a sedentary activity that burns very few calories. An average person burns around 85-90 calories per hour while sitting at a desk.


Walking is a low-intensity exercise that can be incorporated into daily life. Walking briskly burns around 430 calories per hour.


Housework can be classified as light to moderate exercise, depending on the household chore. Activities such as sweeping, dusting, and cooking can burn around 150-225 calories per hour.


Cycling can be classified as moderate to high-intensity exercise. People can burn around 450-750 calories per hour cycling.


Running is a high-intensity exercise that burns the most calories per hour. Running at 5mph will burn around 600 calories per hour.


To sum up, the number of calories you burn in a day naturally is influenced by your body’s basal metabolic rate, activity level, body composition, age, genetics, and diet. While we cannot change our genetic makeup, we can control our diet and activity level to influence the number of calories we burn. Understanding how many calories you are burning can assist you in creating a workout and diet plan to help you achieve your weight goals. Remember to eat a healthy, balanced diet and incorporate exercise into your daily life to burn more calories and maintain a healthy weight. To learn more about maintaining a healthy lifestyle, check out the resources available at the National Institutes of Health.


How much fat will your body burn if you don’t eat?

When your body does not receive food, it has to rely on its energy reserves to function. Initially, the body utilizes stored glucose, but once that is depleted, it turns to fat stores for energy. The process of burning fat for fuel is called ketosis.

During the first few days of not eating, the body burns through its stored carbohydrates, which can cause rapid weight loss due to the loss of water weight. However, after the first few days, the body begins to break down fat for energy. This rate of weight loss varies from individual to individual and will depend on several factors such as gender, age, weight, and metabolic rate.

A pound of fat stores around 3500 calories. Therefore, to lose one pound of body fat, you must burn 3500 calories more than you consume. If a person creates a caloric deficit of 3500 calories, they can lose a pound of body fat. However, it’s not safe or recommended to create a daily caloric deficit of 3500 calories, as it can lead to severe health problems.

During the first 5 days without food, a person may lose 1 to 2 kilograms (2.2 to 4.4 pounds) of body weight each day. However, it’s vital to note that much of this weight loss is due to water loss, rather than fat loss. The body needs water to store carbohydrates, so when the carbs are depleted, the body also loses water.

Although the body can survive without food for several weeks, it is not sustainable to deprive the body of nutrients for an extended period. The body needs a constant source of energy to function correctly. A prolonged lack of food intake can lead to extreme weight loss, nutrient deficiencies, and severe health complications.

The amount of fat that the body burns when a person does not eat varies from individual to individual. However, the body typically starts to break down fat for energy after the first few days of a lack of food intake. It is crucial to maintain a balanced diet that supplies the body with the necessary nutrients it needs to function healthily.

How many pounds will I lose burning 500 calories a day?

Burning 500 calories a day can definitely contribute positively towards your weight loss goals. It is commonly believed that one pound of body weight equals about 3,500 calories. Therefore, if you burn an extra 500 calories each day through exercise or physical activity and maintain that consistent routine for a week, you will burn 3,500 calories, which is equivalent to one pound of body weight. This means that you could lose around one pound of body fat in a week.

It’s important to note that losing one pound per week is a healthy and sustainable rate of weight loss. It’s not recommended to try to lose weight much faster than that as it can lead to muscle loss, nutrient deficiencies, and other health problems.

However, it’s also important to remember that weight loss is not just about how many calories you burn. Your calorie intake and the quality of the calories you consume also play a significant role.

You should focus on creating a caloric deficit in a healthy and sustainable way that works for your lifestyle. This may involve a combination of exercise, including both cardiovascular and strength training, and making healthier food choices by incorporating more fruits, vegetables, lean proteins, and whole grains into your diet.

Burning 500 calories a day through exercise or physical activity is indeed helpful for weight loss. It can contribute to losing approximately one pound of body fat per week. However, it’s important to also focus on a balanced diet and sustainable lifestyle changes to achieve your weight loss goals in a healthy way.

Can you burn 1% body fat in a day?

The process of losing body fat is a complex biological function that involves a multitude of factors such as genetics, diet, exercise, and overall lifestyle. Therefore, the notion that one can burn 1% body fat in a day is an oversimplification of the process and is not entirely accurate.

Firstly, the amount of fat that one can burn in a day is primarily dependent on their starting weight and body fat percentage. Generally, the more overweight an individual is, the easier they can shed body fat quickly. However, this does not mean that they can burn an entire percentage of their body fat in a single day. A more realistic fat loss goal for an individual with a high body fat percentage would be around 1-2 pounds per week, as losing weight at a faster rate can lead to health complications such as muscle loss and metabolic damage.

On the other hand, for leaner individuals, losing body fat becomes increasingly difficult as the body tries to hold onto its fat stores to protect vital organs. For this population, losing 1% body fat in a day is virtually impossible and would require extreme measures such as severe caloric restriction and over-exercising, which can be detrimental to one’s health.

Moreover, the process of burning body fat requires a sustained caloric deficit, which means that one must consume fewer calories than their body requires to function. While a caloric deficit can lead to weight loss, it can also lead to negative side effects such as loss of muscle mass and increased hunger and cravings. Therefore, creating a sustainable caloric deficit is key to healthy and long-lasting weight loss.

It is unlikely that an individual can burn 1% body fat in a day, as the process of losing body fat is highly variable and dependent on numerous factors. While it’s important to have a weight loss goal, it’s equally important to set a realistic one that aligns with one’s starting weight, body fat percentage, and overall health. A safe and sustainable rate of weight loss is between 1-2 pounds per week, achieved through a combination of healthy eating habits and regular exercise.

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