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Basal daily calorie expenditure represents the number of calories you expend per day, even if you don't exercise. This amount of calories is what the body needs to ensure the functioning of all organs and systems.
Knowing this value is important to lose weight, to maintain weight or to put on weight, since people who intend to lose weight should eat fewer calories than those who spend a day, while people who want to put on weight should eat a higher number of calories.
Calorie Expense Calculator
To know your basal daily calorie expenditure, please fill in the calculator data:
How to manually calculate daily caloric expenditure
To manually calculate the daily basal caloric expenditure, the following mathematical formulas must be followed:
Women:
- 18 to 30 years old: (14.7 x weight) + 496 = X
- 31 to 60 years: (8.7 x weight) + 829 = X
If any type of exercise is performed, the type of activity can also be taken into account, multiplying the value found in the previous equation by:
- 1, 5 - if you are sedentary or have light activity
- 1, 6 - if you practice physical activity or moderate tasks
Men:
- 18 to 30 years: (15.3 x weight) + 679 = X
- 31 to 60 years: (11.6 x weight) + 879 = X
If any type of exercise is performed, the type of activity can also be taken into account, multiplying the value found in the previous equation by:
- 1, 6 - if you are sedentary or have a mild activity
- 1, 7 - if you practice physical activity or moderate tasks
Light physical activity should be considered for people who do not practice any type of physical activity, who work in offices and who sit for a long time. Moderate tasks, on the other hand, are those that require greater physical effort, such as dancers, painters, goods carriers and masons, for example.
How to spend more calories to lose weight
To lose 1 kg of body weight you need to burn about 7000 calories.
It is possible to spend more calories by increasing your level of physical activity. Certain activities burn more calories than others but it also depends on the person's effort to perform the activity perfectly.
For example: An aerobics class uses an average of 260 calories per hour while 1 hour of zumba burns around 800 calories. Check out the 10 exercises that use the most calories.
But there are small habits that you can change to make your body use more calories, such as preferring to change the TV channel without using the remote control, washing the car and also cleaning the interior with your own hands and doing domestic activities like vacuuming a rug, for example. Although it seems that they use few calories these activities will help the body to burn more fat and help to lose weight.
But in addition, if you need to lose weight you should also reduce the calories you eat through food and that is why it is recommended to avoid fried foods, sugar and fat because these are the most calorie rich foods.