How Many Calories Do You Burn a Day Without Exercise?

Calories are units of energy that our body needs to perform basic functions like breathing, digesting food, and circulating blood. Our bodies burn calories every day, even when we are sleeping or sitting down. The number of calories a person burns in a day without exercise is known as the Basal Metabolic Rate (BMR). This rate is affected by several factors, including age, sex, weight, and height.

How BMR Works

BMR is the number of calories a person’s body needs to maintain basic life functions when at rest. This includes breathing, pumping blood, maintaining body temperature, and repairing cells. The BMR accounts for 60 to 75% of the total number of calories a person burns in a day. To determine a person’s BMR, you can use a BMR calculator or consult a doctor or dietician.

Factors that Affect BMR The following factors affect a person’s BMR:

Age: As a person ages, their metabolism slows down, and they burn fewer calories.

Gender: Men typically have a higher BMR than women due to a higher muscle mass.

Weight: The more a person weighs, the more calories they burn.

Height: Taller people generally have a higher BMR than shorter people.

Genetics: A person’s genetics play a role in their BMR, with some people having a naturally higher or lower metabolism.

How to Increase Your BMR

There are several ways to increase your BMR, including:

Building Muscle: Building muscle mass through strength training will increase your BMR, as muscle burns more calories than fat.

Eating More Protein: Protein requires more energy to digest than carbohydrates or fats, leading to an increase in metabolism.

Staying Hydrated: Drinking plenty of water can boost your metabolism, as the body uses energy to warm up the water to body temperature.

Getting Enough Sleep: Lack of sleep can slow down your metabolism, so getting enough restful sleep is essential for boosting your BMR.

Avoiding Crash Diets: Crash diets can slow down your metabolism, as the body thinks it is in starvation mode and tries to conserve energy.

How Many Calories Do You Burn Without Exercise?

The average person burns around 1,500 to 2,000 calories a day without exercise. This number can vary greatly based on the factors mentioned above. For example, a sedentary woman in her 40s may burn around 1,400 calories a day, while a physically active man in his 20s may burn up to 2,500 calories a day without exercise.

It’s important to note that this number is an average and may not reflect an individual’s specific calorie needs. To determine your personal BMR, you can use an online calculator or consult with a healthcare professional.

Conclusion

Our bodies burn calories even without intentional exercise, thanks to our basal metabolic rate. This amount can vary greatly based on factors such as age, weight, and gender, with the average person burning around 1,500 to 2,000 calories a day without exercise. While this number is a useful baseline, it’s important to keep in mind that it may not reflect an individual’s specific calorie needs. If you’re looking to lose weight or maintain a healthy weight, it’s important to pay attention to both the calories you consume through food and drink and the calories you burn through physical activity and daily living.