Daily Calories Burned by Using a Calculator

Here is a quick and easy way to figure out the amount of calories burned on a daily basis  using nothing but a pen/pencil, paper and a calculator

Each person burns calories at a different rate. There are many factors that determine this and this topic can get very complicated.  Guess what; it doesn’t have to be.  All you need it some basic personal information about yourself and a calculator.

I feel it is important to know approximately how many calories are burned during the day so that you can find out how many calories you should consume in order to accomplish your weight loss goals.

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First we need to determine your personal Basal Metabolic Rate (BMR). Basal Metabolic Rate is the number of calories burned in a day when operating at absolute minimum capacity. This means if you were to sit around all day and do nothing (maybe playing Nintendo, but not a WII as with those, you can get a good workout and get all sweaty).

Please grab your calculator and use the following equations to figure out your BMR.

BMR in pounds and inches

Women:

Men: 

Final Step for Men and Women: 

Here comes the big secret to weight loss (drum roll please)… Your number of calories burned MUST be greater than the amount of calories you are consuming each day. There you have it folks! The super top secret magic calculator success diet!

A healthy rule of thumb would be to lose 1-2lbs/week. 1lb is equal to 3500 calories. So, you must have a total deficit of 3500 calories in order to lose 1lb. You can accomplish this by taking your average number of calories burned each day, and consume 500 less than that number. By doing this, you should lose about 1lb/week. So, in order to lose 2lbs/week, you would need to have a calorie deficit of 7000 calories or 1000 less calories/day.

I am totally against just reducing calories to lose weight. If you add physical activity along with calorie reduction, your results will happen much quicker and you will be working towards all around better health and fitness. For instance, if you want to lose 2lbs/week, we need to get rid of 1000 calories/day. So, how do we get rid of 1000 calories/day (and no, just subtracting 1000 in your calculator will not help you to lose weight)? How about eating 500 less calories than the average amount burned each day, AND burning 500 during exercise or physical activity. By doing this, you are not starving your body and you are turning your body into a calorie burning furnace. Being consistent with this type of plan will provide a very rewarding and healthy weight loss journey.

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