How many calories should you burn each day: everything you need to know

The obsession with calories, those small units of energy we get from food and drink, is more than a trend. It’s part of how we understand our health and performance. For example, do you know how many calories you need to burn each day to maintain your weight, lose fat or simply feel good? The answer isn’t a magic number, but the sum of many factors that describe how our body works. Let’s explain further!

What does ‘how many calories you need to burn per day’ mean

When we talk about how many calories are burned per day, we are referring to the total amount of energy (in kilocalories) that your body uses over 24 hours. This includes everything from vital functions, like breathing or keeping your heart beating, to any physical movement you make, whether it’s going for a run, working or simply walking from one room to another. This total is known as total energy expenditure and is usually estimated using formulas that take into account weight, height, age and activity level, among other factors. 

How many calories are burned per day without doing anything (basal metabolism)

One of the most important components of daily energy expenditure is the so-called “basal metabolism” (or basal metabolic rate, BMR). This figure represents the minimum amount of energy (calories) your body needs to carry out vital functions such as blood circulation, temperature regulation and breathing. Some experts estimate that this resting energy expenditure can account for between 60% and 70% of the total calories we burn each day, and that even without moving, we can burn more than 1,200–1,800 kcal per day, depending on factors such as biology and personal habits.

Therefore, if you’re wondering how many calories are burned per day without doing anything, the answer is: far more than you might imagine. Your body is constantly at work, and this energy expenditure forms the basis for any further calculations.

How many calories does your body need according to your weight and activity level

Answering how many calories your body needs means understanding that there is no universal, definitive number. The amount varies depending on:

• Weight and body composition. The more you weigh, the more calories you use, even at rest.
• Age and sex. Men and younger individuals usually have a higher energy expenditure.
• Activity level. A sedentary person isn’t the same as someone who exercises regularly and actively.

For example, according to current nutritional guidelines, an adult woman generally needs between 1,600 and 2,200 kcal per day, and an adult man between 2,200 and 3,000 kcal, not including goals for weight loss or gain. To refine this calculation, equations such as Harris-Benedict or Mifflin-St Jeor can be used, which first estimate basal metabolism and then multiply it by the level of activity performed (sedentary, light, moderate or intense).

How to easily calculate your total energy expenditure (TEE)

If you want a number that’s closer to your reality, the best approach is to calculate your total energy expenditure (TEE). This can be done as follows:

1. Calculate your BMR using a formula (for example, Mifflin-St Jeor).
2. Multiply by an activity factor:
   a.    Sedentary: ×1.2
   b.    Light: ×1.375
   c.    Moderate: ×1.55
   d.    Very active: ×1.725
   e.    Extra active: ×1.9

For example, with a BMR of 1,500 kcal and a moderate lifestyle, your TEE would be approximately 1,500 × 1.55 = 2,325 kcal/day. This means that, to maintain your weight, you would need that amount of energy.

Which sport burns the most calories and how to estimate it

If you want to know which sport burns the most calories, there isn’t a single answer, but we can highlight activities that engage large muscle groups and whose high intensity typically surpasses that of gentler exercises. For example:

• Running can burn between 500 and 1,000 kcal per hour, depending on weight, speed and terrain.
• High-intensity interval training (HIIT) can lead to a high calorie burn in shorter sessions.
• Other activities, such as swimming, intense cycling or racket sports, are also major calorie burners.

It’s important to understand that these figures are estimates and can vary depending on your physiology and fitness level. Additionally, it’s important to note that gaining muscle mass through strength training also raises your basal metabolism, as muscle tissue is metabolically active, increasing energy expenditure even at rest, albeit moderately. For example, gaining 2–3 kg of muscle can increase your metabolism by around 20–40 kcal per day.

Tips to burn more calories without intense exercise

You don’t always have to work up a sweat to increase your calorie expenditure. Some simple strategies include:

• Increase daily activity: walking more, taking the stairs or doing household chores activates your metabolism without the need for a formal gym session.
• Incorporate movement intervals: doing small stretches or walking for 5 minutes every hour, for example, adds to your total energy expenditure. It doesn’t burn a large number of calories on its own, but it does contribute to your daily total.
• Improve your sleep and diet: getting enough rest and eating foods that boost the thermic effect of food (like proteins) can help burn a few extra calories; however, it’s important to note that this doesn’t replace physical activity or regular exercise. 

Everyday habits that increase calorie expenditure

Your daily life is full of opportunities to burn energy:

• Walking to work or taking the dog for a walk: those minutes add up more than you might think.
• Doing household chores with some energy: playing music while mopping the floor can turn into a mini workout.
• Active play with children or pets: jumping, running or chasing them also counts.
• Taking the stairs instead of the elevator: a small challenge that is guaranteed to burn calories.

Knowing how many calories you need to burn each day ultimately helps you make more informed decisions about your health, but it’s not just about the numbers. Understanding your metabolism, your habits and how activities add up (from sleeping to exercising) gives you a more realistic and sustainable view of your daily energy expenditure.