# How many calories do you have to burn each day while exercising?

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Calorie burning is the **main goal** of many people when they play sports. However, the recommended amount is not exactly the same for the whole planet. So now we’re going to explain **how many calories you need to burn each day with exercise**.

We begin by emphasizing that calorie burning is not the only good thing that can be learned from sports practice. **There are many more benefits** that we will explain at the end of this text. However, we will first talk about **how to calculate the recommended number of calories each day**.

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## How many calories are needed each day?

To calculate the recommended daily calories, you will need to take into account **age, gender, height and weight**. An essential fact is that men tend to have less fat than women and that makes them burn more calories than women. Hence, the number of **calories each day recommended for a woman will be different** than the number that applies to a man.

### Calculates the basal metabolism

The formula we are going to apply is the **Harris-Benedict** formula, and we must first calculate the basal metabolic rate (BMR) of the person. Note that you will have to make different calculations according to whether you are a man or a woman.

- For women we will apply this formula: TMB = six hundred and fifty-five with nine hundred and fifty-five + (nine with five thousand six hundred and forty-three x weight) + (one with eight thousand four hundred and forty-nine x height) – (four with six thousand seven hundred and fifty-six x age) .
- For men, on the other hand, we are going to apply this: TMB = sixty-six with four thousand seven hundred and thirty + (seventeen with seven thousand five hundred and sixteen x weight) + (five,0033 x height)? (six,7550 x age).

You will need to express weight in kilograms, height in centimeters and age in years.

### Calculate your calories every day to support your weight

Now you know **what your basal metabolism is**, but you have to apply another calculation to calculate **how many calories you have to burn every day to support your weight**. To do this, you’ll need to appreciate how much exercise you do and put yourself in a category:

- If
**you don’t exercise or do very little**, you will have to multiply your TMB by one and two. - If
**you exercise lightly**, that is, 1 to 3 days a week, multiply your TMB by 1.75. - If
**you play sport moderately**three to five days a week, you should multiply your TMB by one and fifty-five. - If you
**exercise hard**and already practice it six to seven days a week, multiply your TMB by one and seven hundred and twenty-five. - The last category is for people who do
**really hard workouts**on a daily basis. If this is your case, you must multiply your TMB by one and nine.

Keep in mind that this amount refers to the calories you need every day to support exactly the same weight, but not to the **calories each day to lose weight**. So if you want to lose weight, you’ll need to eat **a little less calorie food** or get more exercise to keep the number of calories down each day. In particular, the calories you should take out every day to lose between half and one kilogram per week would range from five hundred to a thousand. Keep in mind that **by burning 3,500 calories you lose about half a kilogram**. Above all, don’t overdo it by staying under the recommended daily calories.

## Don’t be obsessed with calories.

Clearly, having an orientation on how many calories to burn per day to support your weight is helpful. However, this **is not the only indicator that your training is successful**. To give you an example, it is true that cardiovascular exercise burns more calories than resistance exercise. However, the latter will help you to build up your muscle mass, which in turn will make you feel more fit.

On the other hand, keep in mind that **you can only know how many calories you burn if you are in science facilities**. Calorie counting devices give you a good estimate, but this is not completely accurate. What is a good sign, however, is that you increase the number of calories you burn over time from one training to another. This is going to mean that you are evolving and that you are putting more and more intensity into your sports practice.

### Other benefits of sport

As we can see, calorie burning is one of the advantages of exercise, but not the only one. **Sport protects you from illness**, makes you feel fitter and helps you feel better. The latter is achieved by the fact that you release a number of chemicals when you exercise. Thanks to all this, you **feel in a better mood, you sleep and rest well** and you even increase your esteem for yourself.

As we can see, doing sports frequently is beneficial not only for weight loss, but also to **increase your overall well-being.** In any case, if your goal is to hold or lose your weight, don’t rely on general numbers and apply the calculations that fit you. You’ve already seen that a woman won’t need exactly the same calories as a man. In the same way, the number of calories per day recommended for 2 people with a different height or with a lot of weight alteration will not be exactly the same.

Let’s hope this guide has helped you and that you know how many calories to burn per day according to your goals in the psyche.

If you want to burn calories, you can consult the **exercises that we propose in our blog**. This way, you will practice sport effectively and get the most out of its benefits.