The human body is a complex and amazing machine. To function properly, it requires energy in the form of calories from food. Your basal metabolic rate (BMR) is the number of calories your body burns per day at rest, and this rate depends on a variety of factors such as age, gender, height, and weight as well as lean muscle mass. BMR makes up about 60% – 75% of your total daily energy expenditure (TDEE).

Basal Metabolism

Basal Metabolism is the number of calories you burn every day just to live. It varies from person to person, but it’s generally around 1,000 for women and 1,200 for men.

Basal Metabolism includes your breathing rate and the energy needed for organ function. This metabolic process is called basal because it happens at a constant rate (basal means “at the base”).

Daily Activity

Let’s start by looking at how many calories you burn in a day. For example, let’s say that you’re 5’6″, weigh 150 pounds, and are moderately active. That means you’ll need around 2,000 calories per day to maintain your weight.

How about over the course of seven days? If we assume that this person eats three meals per day and snacks twice—and also exercises for 30 minutes on four separate occasions—their weekly calorie intake would come to 3 x (3 meals + 2 snacks) + 4 x 30 minutes of exercise for a total of 1,320 calories burned per week. Finally, if this person maintained their current activity level for an entire year (52 weeks), they would burn around 684,800 calories during that time period!

Goals

If you’re looking to gain weight, consider adding more calories to your diet by eating more food and increasing the amount of fat in your meals.

If you’re looking to lose weight, cut back on how much food you consume each day by either reducing portion sizes or cutting out some snacks.

Tracking calorie intake is a great way for anyone—whether they’re trying to gain or lose weight—to ensure that they are getting enough energy from their diet.

Results

Calories are a measure of energy. The word comes from the Latin calor, which means “heat.” When we eat, our bodies convert calories into heat and use them for normal bodily functions such as maintaining body temperature, growing hair, and fingernails, and generating new cells. The amount of calories you need depends on your age and activity level — if you’re very active or young (like an athlete), your needs are higher than someone who is sedentary or older.

Calorie intake and expenditure are measured in kilocalories (kcal). One kcal is equal to 1,000 calories:

1 gm carbohydrate = 4 kcal

1 gm protein = 4 kcal

1 gm fat = 9 kcal

A higher caloric intake is needed to gain weight

Calories are a measure of the energy content of food. This means that to gain weight, you need to eat more calories than your body burns throughout the day. A higher caloric intake is needed to gain weight than it is to maintain your current body weight.

To understand how this works, let’s look at how many calories we use in a day:

  • Resting metabolic rate (RMR): The amount of energy that your body uses while at rest or sleeping = ~2000 kJ/day
  • Physical activity level (PAL): The average number of kilojoules per day that an individual uses during normal daily activities and exercise = ~3000 kJ/day

FAQ

How many calories is 1kg?

There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.

Which exercise burns more calories?

Running burns the most calories per hour.

What slows down your metabolism?

The biggest thing people do that slows their metabolism down is eating too few calories.