How Many Calories Do You Burn a Day Doing Nothing?

The number of calories you burn each day doing nothing, also known as your resting metabolic rate (RMR), can vary depending on a variety of factors such as your age, sex, weight, and muscle mass. In this article, we will delve into the specifics of how many calories you burn while at rest and how you can estimate your own RMR. We will also discuss the factors that can affect your RMR and ways you can increase it.

First, let’s define resting metabolic rate. RMR is the number of calories your body needs to maintain basic functions such as breathing, circulation, and cell production while at rest. In other words, it is the energy your body needs to stay alive if you were to do nothing but lie in bed all day. RMR accounts for about 60-75% of the total calories you burn each day and is influenced by several factors including your body composition, age, and hormone levels.

Now, let’s talk about how many calories an average person burns at rest. The average RMR for an adult is about 1,400-1,600 calories per day for women and 1,600-1,800 calories per day for men. However, it’s important to note that these are just general estimates and your actual RMR may be higher or lower depending on your individual characteristics.

So how can you estimate your own RMR? One way is to use an online calculator, which will ask you for your age, sex, weight, height, and activity level. These calculators use mathematical equations to estimate your RMR based on this information. However, keep in mind that these estimates can be less accurate than more precise methods such as a metabolic rate test, which involves measuring the amount of oxygen your body consumes and carbon dioxide it produces while at rest.

There are several factors that can influence your RMR. One of the most significant is your body composition, specifically the amount of muscle mass you have. Muscle tissue is more metabolically active than fat tissue, meaning it requires more energy to maintain. Therefore, the more muscle mass you have, the higher your RMR will be. This is why strength training is important not only for building muscle but also for boosting your metabolism.

Age is also a factor that can affect your RMR. As you get older, your metabolism tends to slow down. This is partly due to the natural decline in muscle mass that occurs with age, as well as hormonal changes. Women experience a significant drop in estrogen and testosterone levels after menopause, which can lead to a decrease in muscle mass and a slower metabolism.

In addition to body composition and age, other factors that can influence your RMR include your hormone levels, genetics, and level of physical activity. For example, people with high levels of the hormone thyroid hormone tend to have a faster metabolism, while those with low levels may have a slower metabolism. Genetics also play a role in determining your RMR, as certain genetic variations can make you more or less prone to gaining weight or having a slower metabolism. Finally, the more physically active you are, the higher your RMR will be, as your body will need to burn more calories to fuel your workouts.

So, what can you do to increase your RMR? As mentioned earlier, strength training is one effective way to boost your metabolism by building muscle mass. In addition, engaging in regular physical activity, such as cardio and high intensity interval training (HIIT), can also help increase your RMR. Finally, making sure you are getting enough sleep, managing stress, and eating a healthy diet rich in protein and fiber can all contribute to a higher metabolism.