# How Many Calories Do I Burn In A Day

One of the most vital things that you must be doing in order to get good results from your weight loss efforts is answer the question, how many calories do I burn in a day? In order to be able to burn fat, you must consume fewer calories each day than what you burn off as this is what will cause your body to turn to its body fat stores as a fuel source.

You do not need advanced math to figure out how many calories you burn.

Many people do not have a good grasp over their total daily calorie burn, thus they are unable to structure their diet appropriately.

Let’s first have a closer…

## How Many Calories Do I Burn In A Day – Your BMR

The very first thing that you need to assess is how many calories you need just to stay alive. Each and every day you will be burning off so many calories simply because you’re living. This is referred to as your basal metabolic rate, or BMR for short.

It stands for how many calories you require to keep your heart beating, your lunges functioning, and your brain running.

As a general guideline, take your current body weight and multiply by 10 calories for females and 11 calories for males. This is approximately what you would burn if you lied in bed and didn’t move.

### How Many Calories Do I Burn In A Day – Your Lifestyle

Since you do more than lie in bed all day long, you need to add your lifestyle activities to the equation. This then takes into account any additional movements that you’re making, whether it’s walking to work, cooking dinner, or going shopping with a friend.

If you work an office job and stay seated most of the day, you would take the number you arrived at above and multiply by 1.2. This is your approximate daily calorie burn.

If, on the other hand you’re up and about most of the day, then you would take the number you arrived at above and multiply by 1.3-1.4. This will take into account the extra calories that you burn off doing all this additional movement.

Keep in mind that you’ll want to add the approximate number of calories you burn off during your workout sessions to these numbers to get your total daily calorie burn.

Here’s a basic calculator to determine the amount of calories you burn in a day. Remember that the numbers should only be used as guidance. Some experimentation is needed. But you actually do not need to calculate or measure anything to stay within these numbers. Read on and I will show how easy this is..

Finally, after you’ve figured out the numbers above, you need to consider how many calories you should eat for maximum fat loss.

Since you need to consume less than you burn off, aim for 250-500 calories below the number you arrived at above. This is what will cause the fat loss to take place that you’re looking for.

Now as promised I want to show you an easy way to make sure you stay within your calorie requirements without having to measure or calculate everything in your diet plan. In the video below I show how you can learn the specifics of such an approach.

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