Calorie counting is a popular and effective way to lose weight. But to help you work out how many calories you need to consume daily, it’s important to know how many calories you burn in a day at rest.
Calories measure the energy we take in through eating and how much we expend. They provide energy for our bodies to perform essential basic functions. This idling state is known as the body’s basal metabolic rate (BMR).
In this article, we explain everything you need to know about the body’s BMR and how many calories the average person burns a day.
Your Body At Rest
You may think laying on the sofa uses no energy at all, when in fact, there are still a bunch of things going on inside your body that require energy. For example, energy is needed to maintain basic functions such as breathing, circulating blood, and building cells.
Your BMR represents the number of calories you need to perform these essential functions in a given period. Essentially, how many your body needs to remain alive.
Your BMR accounts for roughly two-thirds of your total calorie expenditure in a day, so a fair chunk. Some people may have a higher BMR than others because metabolism is affected by a number of factors, such as age, gender, body size and composition, and medical conditions.
Fidgeting is another source of casual energy expenditure. If you like a good leg jiggle, you will actually be burning through more calories. According to one study, this could increase calorie expenditure by up to 350 calories a day (1)!
So if you aim to lose weight, you might want to try picking up fidgeting as a new habit - much to your friends’ dismay!
The varying factors that influence metabolism mean it can sometimes be difficult to determine your BMR accurately. Luckily, there is a simple equation that you can use to help you work out how many calories you burn at rest a day.
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Calculating Your Own BMR
The Mifflin-St Jeor equation is an old-school formula to help you estimate your own BMR (2).
For those who enjoy math - time to get your calculators out! You will also need your weight (kg), height (cm), and age to fill in the formula below. Note that the formula is different for men and women.
- Males: 9.99 × weight + 6.25 × height – 4.92 × age + 5 = BMR
- Females: 9.99 × weight + 6.25 × height – 4.92 × age – 161= BMR
Generally, most people burn over 1800 calories a day without any exercise. But it’s important to remember that this is just a guide.
And while this is still considered the best equation for measuring metabolic rate, it is only 70% accurate (3). A more accurate measurement would need to be done in a lab with the proper lab equipment.
Boosting Calorie Expenditure
To lose weight, you must consume fewer calories than your body uses, known as a calorie deficit. Exercise is the obvious factor that will increase your calorie expenditure, but did you know some supplements can also help raise your metabolic rate to help you burn more calories at rest?
Performance Lab Caffeine Plus not only improves mental alertness and physical energy but also raises your metabolism to help boost fat burning and accelerate weight loss.
A combination of other clever ingredients such as L-theanine and L-tyrosine also minimizes the adverse side effects commonly associated with caffeine for cleaner stimulation.
Conclusion
Calories are a measurement of the amount of energy your body uses in a given time. During rest periods, calories are still used to power essential functions such as breathing, the heartbeat, and cellular processes.
This is known as the BMR, which can be calculated using a simple equation that takes into account weight, age, height, and gender. On average, a person will burn at least 1800 calories a day without exercise.
To lose weight, you must be in a calorie deficit. Caffeine supplements can help you achieve this state by boosting your BMR to promote fat burning.
References
- Levine, James A., et al. "Interindividual variation in posture allocation: possible role in human obesity." Science 307.5709 (2005): 584-586.
- Cancello, Raffaella, et al. "Analysis of predictive equations for estimating resting energy expenditure in a large cohort of morbidly obese patients." Frontiers in endocrinology 9 (2018): 367.
- Bendavid, Itai, et al. "The centenary of the Harris–Benedict equations: how to assess energy requirements best? Recommendations from the ESPEN expert group." Clinical nutrition 40.3 (2021): 690-701
As a health and fitness enthusiast with a deep understanding of metabolism, calorie expenditure, and weight management strategies, I've extensively studied and applied various methods to comprehend the intricate mechanisms behind calorie counting and basal metabolic rate (BMR). My expertise is founded on scientific principles and practical application, supported by continual research in the field of nutrition, physiology, and weight management.
The article touches upon fundamental concepts related to calorie counting, BMR, and strategies for weight loss:
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Calories and Energy Expenditure: Calories are units of energy obtained from food and expended by the body for essential functions and activities. The article rightly highlights that understanding the balance between calorie intake and expenditure is crucial for weight management.
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Basal Metabolic Rate (BMR): This refers to the energy the body requires at rest to sustain vital functions like breathing, circulating blood, and cell repair. BMR accounts for a significant portion of daily calorie expenditure and varies among individuals based on factors such as age, gender, body size, composition, and health conditions.
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Factors Affecting Metabolism: The metabolic rate can fluctuate due to various factors such as age, gender, body composition, and medical conditions. Additionally, subtle activities like fidgeting can contribute to calorie expenditure significantly.
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Calculating BMR: The Mifflin-St Jeor equation is presented as a tool to estimate BMR. This equation considers weight, height, and age, with separate formulas for males and females. While it provides a rough estimate, it might not be entirely accurate, with a 70% accuracy rate.
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Weight Loss Strategy: To lose weight, creating a calorie deficit—consuming fewer calories than expended—is essential. The article emphasizes exercise as a means to increase calorie expenditure. Furthermore, it suggests that certain supplements, like Performance Lab Caffeine Plus, can potentially raise metabolic rates, aiding in weight loss.
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Caveats and Further Accuracy: Acknowledgment is made that while equations like Mifflin-St Jeor are helpful, for a more precise measurement, a laboratory assessment using appropriate equipment is necessary.
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References and Studies: The article provides citations to scientific studies, such as Levine et al., Cancello et al., and Bendavid et al., offering credibility and further insights into the subject matter through academic research.
Understanding these concepts can empower individuals to make informed decisions about their dietary intake, physical activity, and weight management goals based on their unique metabolic needs.
