How many calories do you need to burn each day during exercise?
The burning of calories is the main goal of quite a few people when they do sport. However, the recommended amount is not exactly the same for the entire planet. That’s why now we’re going to explain how many calories to burn each day while exercising.
We begin by emphasizing that calorie burning is not the only good thing you can get out of sports practice. There are many more benefits that we will explain at the end of this text. However, we will first discuss how to calculate the number of calories recommended each day.
How many calories do you need each day?
To calculate the recommended daily calories, you’ll need to consider aspects such as age, sex, height, and weight. An essential fact is that men tend to have less fat than women and that causes them to burn more calories than. Hence, the number of calories per day recommended for a woman is going to be different than that applied to a man.
Calculates basal metabolism
The formula we are going to apply is Harris-Benedict‘s, and we must first calculate the person’s basal metabolic rate (BMS). Note that you will have to do different calculations according to whether you are a woman or a man.
- For women we are going to 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 have to express weight in kilograms, height in centimeters and age in years.
Calculate the calories each day you need to support your weight
Now you know what your basal metabolism is, but you have to apply another calculation to calculate how many calories to burn daily to sustain your weight. For this, you will have to appreciate how much exercise you do and put yourself in a category:
- If you don’t exercise or you do very little, you should multiply your TMB by one and two.
- If you do light exercise, that is, 1 to 3 days a week, multiply your TMB by one with three hundred and seventy-five.
- If you play moderate sport three to five days a week, you should multiply your TMB by one to fifty-five.
- If you exercise hard and already do it six to seven days a week, multiply your TMB by one with seven hundred and twenty-five.
- The last category is for people who do really hard workouts day after day. 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 each day to maintain exactly the same weight, but not the calories each day to lose weight. That’s why if you want to lose weight, you’ll have to eat foods that are a little less caloric or exercise more to keep the number of calories each day slightly lower. Specifically, the calories that you would have to take out daily to lose between half and one kilogram week by week would range from five hundred to one thousand. Keep in mind that burning three,500 calories loses about a pound. Above all, don’t overdo it by staying low on recommended daily calories.
Don’t be obsessed with calories
Obviously, having an orientation on how many calories to burn each day to sustain your weight is helpful. However, this is not the only indicator that your training is successful. For example, it is true that cardiovascular exercise burns more calories than endurance exercise. However, the latter help you build up your muscle mass, which in turn will make you feel more fit.
On the other hand, keep in mind that you could only know how many calories you burn precisely if you were in scientific facilities. Calorie counting devices give you a good estimate, but this is not entirely accurate. However, what is a good sign is that you increase the number of calories you burn in a given time from one training to another. This is going to mean that you are evolving and that you are putting more and more intensity to your sport 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 disease, 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, sleep and rest well and even increase the esteem for you.
As we can see, doing sport frequently is beneficial not only for losing weight, but also to increase your overall well-being. In any case, if your goal is to sustain or lose your weight, do not rely on general figures and apply the calculations that fit you. You’ve seen that a woman won’t need exactly the same calories as a man. Similarly, 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 you know how many calories to burn per day according to the goals you have in psyche.
If you want to burn calories, you can consult the exercises that we propose in our blog. In this way, you will practice sport effectively and get the most out of its benefits.