How Many Calories Does Your Body Burn Naturally Each Day?

The measure of the amount of energy required by the body to perform certain functions is called a calorie. The human body burns calories each day through various activities, including basic functions like breathing, circulation and cell production, known as basal metabolic rate. Additional calorie burning happens through physical activities such as walking, exercising and even simple movements. How many calories does a person burn in a day? Several factors such as height, weight, age, genes, muscle mass, level of physical activity and lifestyle influence this.  

Understanding how many calories your body burns naturally each day can help you make informed decisions about your diet and fitness routine. When researchers refer to the total number of calories you burn, they mean your Total Energy Expenditure (TEE) or total daily Energy Expenditure (TDEE). Several factors can contribute to total energy expenditure.  

Components of total energy expenditure

Calorie expenditure from different activities is described below:

• Resting metabolic rate: At rest, the body expends energy to sustain essential functions such as heart pumping, lung ventilation, cell repair, nutrient processing and immune response. This baseline energy use is known as resting metabolic rate (RMR), ranging from 800 to 1500 Kcals depending on body size and caloric intake.
• Non-exercise activity thermogenesis (NEAT): Non-exercise activity thermogenesis is the energy utilised for activities that are not considered deliberate exercise. This includes all the energy burned during daily activities such as occupation-related tasks and leisure activities such as sitting, standing, walking and other random movements. The daily expenditure of NEAT varies greatly among individuals. Among individuals who lead sedentary life, the average calorie burn is estimated as 6–10% of total energy expenditure, and for highly active individuals, the average calorie burn is estimated as 50% of total energy expenditure.
• Thermic effect of food: Thermic effect of food is the increase in metabolic rate following food consumption. It represents the energy required to digest, absorb and transport nutrients from food. Different macronutrients have different TEF levels. Proteins have the highest, followed by carbohydrates and fats. Hence, experts always recommend consuming protein-rich foods, whole grains, fibrous vegetables, spicy foods and green tea. These foods require more energy to process, helping boost the body’s metabolism and burn more calories. However, focusing solely on TEF is not an ideal option as TEF can help burn extra calories, but weight loss relies on more diet and exercise.
• Exercise-induced calorie burning: During exercise, caloric expenditure increases as muscles contract, requiring repeated breakdown and formation of adenosine triphosphate (ATP). Most of this energy fuels muscle activity. The energy expended during workouts depends on the intensity and duration of the exercise. This factor, along with additional physical activities outside of formal excise, typically accounts for 15% to 30% of the total energy expenditure.
• Each component that contributes to energy expenditure exhibits significant variability, and the cumulative impact of these differences ultimately dictates the fluctuations in daily energy expenditure among individuals. Measuring energy expenditure can provide insights into the comparative thermic effects of various foods, nutrient profiles, drinks, medications and psychological factors.

Measuring caloric expenditure

There are several methods to estimate your daily calorie burn, each with its advantages and limitations. Many people find that using multiple methods can help provide a more accurate picture of their energy expenditure.

• Metabolic testing: This method involves using specialised equipment to directly measure the heat your body releases or indirectly assess oxygen consumption and carbon dioxide production. While metabolic testing was once available only in clinical settings, many health clubs now offer it at accessible prices. However, consistency in testing conditions and equipment is crucial for tracking progress accurately.
• Activity monitors: Wearable devices, such as those offered by Polar, Garmin and Fitbit, track your movements throughout the day and estimate the calories burned. Although these devices may not always be perfectly accurate, they can be helpful for identifying trends and variations in your daily energy expenditure.
• Online calculators: Many online tools and apps can estimate your TDEE based on factors like age, weight, height and activity level. While these calculators provide only guidelines, they can serve as a useful starting point for adjusting your food intake or exercise routine to meet your goals.

Strategies for weight management

If you’re curious about your daily calorie burn, calculating your TDEE can provide a general estimate of how much to eat and how much to exercise to maintain your weight. Here are some strategies based on your goals:

• Maintaining weight: Once you know your TDEE, you can tailor your daily food intake to match the calories you burn. This balance helps maintain your current weight.
• Weight loss: To lose weight, you’ll need to create a negative energy balance—burning more calories than you consume. However, drastic calorie cuts can trigger increased hunger and metabolic slowdown. A sustainable approach is to slightly reduce calories while gradually increasing physical activity, particularly through exercise and NEAT.
• Weight gain: Conversely, if your goal is to gain weight, you need a positive energy balance by consuming more calories than you burn. Focus on nutrient-dense foods and strength training to ensure that most of the weight gained is lean muscle mass rather than excess fat.
• While some components of TDEE, like your resting metabolic rate, are hard to change, increasing your activity levels is within your control. Consistent exercise and staying active throughout the day—like taking the stairs instead of the elevator or walking more—can significantly boost your total daily calorie burn.

A word of caution

It’s important to remember that all calorie counts are estimates. Even food packaging provides only approximate calorie counts. Therefore, if you’re working toward weight loss or gain, be prepared for a period of trial and error. Experiment with different methods of tracking your calorie burn and adjust your food intake accordingly until you find a balance that works best for your body and lifestyle.

Understanding how many calories your body burns naturally per day offers insight into your metabolism and can equip you with the knowledge needed to make informed decisions concerning diet and exercise. A sound and gradual approach toward maintaining, losing or gaining weight is critical to developing truly sustainable health outcomes.

Conclusion

The average calories to burn in a day naturally depends on age, gender, environmental factors and genes. One can use several methods to track how many calories to burn a day. If you have doubts like ‘how much calories should I burn a day?’, you can start thinking about daily energy needs. Set a clear goal, whether to lose weight or gain muscle, and adjust your diet and exercise plan accordingly.