Every day, you hear about calories — from ads promising low-calorie meals to fitness trackers telling you how many you've burned. But at My Fit Foods, we understand that the daily dance of calories isn't just about counting numbers but understanding how those numbers affect your body and your goals. 

Whether you're focusing on weight management, building muscle, or simply eating healthier, knowing the exact amount of calories you should burn each day can transform your approach to nutrition and fitness.

What Is a Calorie and Why Does It Matter?

A calorie is simply a unit that measures energy from the food you eat and the beverages you drink. It's the fuel that keeps your engine running. Every step, thought, and heartbeat is powered by calories. 

Here's the real deal on why they matter:

• Fuel for the Day (and Your Workouts): Calories keep you moving, literally. Without enough of them, you might find yourself feeling like a car trying to run on empty.
• Balance Is Everything: Hit the right balance of calories, and your weight loss goals are within reach. Too many, and you might tip the scales in a way you didn't plan.
• Keep It or Burn It: What your body doesn't use for immediate energy gets stored. Whether it's stored as fat or used to build muscle depends on how you play the calorie game.
• Smart Eating Made Simple: Knowing your calorie needs helps you make smarter food choices, ones that fit your lifestyle and your fitness goals.

In short, calories are the unsung heroes of your daily hustle.

How Does Your Body Use Calories?

You're now in the know about what calories are, but how does your body use them? At the most basic level, your body burns calories in a few different ways. First, there's what we call the Basal Metabolic Rate (BMR) — this is the number of calories your body needs just to perform essential functions like breathing and keeping your heart beating when you’re in a state of rest. Think of it as the amount of energy you'd use if you stayed in bed all day.

Your muscle mass, body fat, and overall body composition play significant roles in how quickly you burn calories. More muscle mass means a higher BMR because muscles are like energy factories that burn calories even when you're not moving. On the other hand, body fat doesn't require as much energy to maintain, so a higher body fat percentage might mean a lower BMR.

Then there’s the Resting Metabolic Rate (RMR), which is similar to BMR but slightly different because it includes the energy your body uses to digest food and keep you warm. Together with the energy used during physical activities, this all adds up to your Total Daily Energy Expenditure (TDEE). TDEE is the total number of calories you burn each day, combining your RMR with the calories burned through any movement and exercise.

How Many Calories Does the Average Person Burn Daily?

Curious about how many calories you burn just living your day-to-day life? Spoiler alert: It depends. But knowing this number is a game-changer for managing your calorie intake and hitting those fitness or health goals.

• If your lifestyle is more on the chill side — meaning minimal or no exercise — you're probably burning somewhere between 1,800 to 2,400 calories per day. This range can shift depending on your body size, age, and a few other factors, but it’s a good estimate for most adults.
• Now, if you like to stay moderately active (we’re talking brisk walks, cycling, or a casual workout), your daily calorie burn likely bumps up to 2,200 to 2,800 calories. Your body simply needs more fuel to keep up with the extra movement.
• For the hardcore fitness folks out there or those with physically demanding jobs, your daily calorie burn can skyrocket. Think 2,800 to 3,500 calories a day! High-intensity exercises, strength training, and other active lifestyles require major energy, which means more calories burned overall.

So whether you’re keeping it low-key or going all out, knowing how many calories you burn in a day helps you tailor your meals and meet your goals. Need some fuel? Our Mile High BBQ Chicken or Taco Bowl is the perfect way to stay on track without sacrificing flavor!

What Factors Influence How Many Calories You Burn?

Now that we’ve covered the basics of how many calories you burn daily, let’s dive into what actually drives those numbers. Your body’s calorie-burning engine is influenced by a handful of factors, each playing its own part in how you use energy.

Physical Activity

Let’s start with the obvious one: movement. The more you move, the more calories you burn. Whether you’re hitting the gym, doing some yard work, or even just deep-cleaning your place, your activity level has a direct impact on how many calories you torch throughout the day.

Muscle Mass

Here’s the deal: muscle burns more calories than fat, even when you're chilling on the couch. So, if you’ve got more muscle mass, your Basal Metabolic Rate (BMR) is naturally higher, meaning you’ll burn more calories doing, well, nothing! More muscle = more calorie burn, period.

Age

Unfortunately, age isn’t just a number when it comes to your metabolism. As you get older, your muscle mass tends to decrease, which slows down your metabolism. This means that older adults burn fewer calories, both at rest and during activity, compared to their younger selves.

Body Composition

Your body composition — basically, how much muscle versus fat you’ve got — affects your calorie burn. A leaner body with more muscle and less fat typically burns calories more efficiently.

Metabolic Rate

Your metabolic rate is how fast your body converts calories into energy. It’s not set in stone, either. Things like how active you are, what you eat, and even the weather can speed it up or slow it down. Keeping your metabolism in high gear helps you burn more calories around the clock.

So, How Can You Calculate Your TDEE or Daily Calorie Needs?

As touched on previously, TDEE, in simple terms, is a fancy way of saying “all the calories you burn in one day.” And yes, figuring it out isn't as tough as it sounds. Let’s break it down: 

Start with your BMR: First, calculate your Basal Metabolic Rate (BMR). This is the number of calories your body needs to just exist — no walking, talking, or even thinking about hitting the gym! Think of it as your body's idle mode. You can do this by following the Harris-Benedict Equation, of which there are many calculators online.

Kick in the Activity Factor: Next, factor in how much you move. Are you sedentary, lightly active, or maybe you’re practically living at the gym? Multiply your BMR by your activity level:

• Sedentary (little or no exercise): BMR x 1.2
• Lightly active (light exercise/sports 1-3 days a week): BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days a week): BMR x 1.55
• Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
• Super active (very hard exercise or a physical job): BMR x 1.9

Calculate Your TDEE: Voila! Multiply your BMR by the activity factor, and you've got your TDEE — the total calories you burn each day. It’s your golden number for balancing diet and exercise.

How Can You Use Calorie Counting to Support a Healthy Body Composition?

Calorie counting is one of the most effective ways to manage your body weight and composition. It’s not complicated, and once you get the hang of it, you’ll have a clear path to achieving your fitness goals — whether that’s shedding a few pounds, building lean muscle, or maintaining a healthy weight.

Use a Calorie Calculator

To get started, you need to know your daily calorie needs. Use the formula we gave you above, or opt for a calorie calculator online — it’s a quick way to figure out how many calories you should burn daily based on your current weight, activity level, and goals. 

Track Your Macronutrients

Not all calories are created equal. Your body thrives on a balanced mix of macronutrients — proteins, carbohydrates, and fats. Carbohydrates fuel your daily activities and workouts, protein helps build and repair lean muscle, and healthy fats keep everything running smoothly. Keeping track of these will help you hit your calorie goals while supporting muscle growth and fat loss.

Fuel Up Frequently

Keep your metabolism revved up with balanced meals throughout the day. Try our Turkey Roll-Up or Peanut Butter Chocolate Protein Bites to fuel your activities without missing a beat on nutrition. These meals are packed with nutrients to keep you energized and satisfied.

Create a Calorie Deficit to Lose Weight

To achieve sustainable weight loss, you need to burn more calories than you consume, also known as a calorie deficit. This doesn’t mean starving yourself — just make sure you’re eating fewer calories than your body burns in a day. A small, sustainable calorie deficit is key for steady, healthy weight loss.

Move More, Eat Smart

Your daily activities also play a big role in how many calories you burn. Adding more movement throughout the day — like walking, taking the stairs, or fitting in some cardio — can help you burn more calories without feeling restricted by your caloric intake.

Consult a Nutritionist

To fine-tune your diet for your body mass index (BMI) and goals, consider consulting a dietitian or other healthcare provider. They provide personalized insights to keep those pounds of fat at bay, maintain a healthy weight, and optimize your overall wellness strategy.

So, How Many Calories Should I Burn in a Day?

The right number varies, but it’s all about balancing energy in with energy out to meet your specific goals. At My Fit Foods, we believe that understanding your calorie needs is just the beginning. 

Ready to take control of your calorie game with a smarter, more tailored approach to eating? Let My Fit Foods guide you to not just meet but exceed your daily nutritional goals with ease and confidence. 

Join us and transform your relationship with food — one meal at a time!

Sources:

Understanding calories | NHS

Metabolism and weight loss: How you burn calories | Mayo Clinic

Muscle cells vs. fat cells | MedlinePlus Medical Encyclopedia

Metabolism Changes With Age, Just Not When You Might Think | Duke Today