Medically the review by Kathy W. Warwick, R.D., CDE, Nutrition — created by Ashley Marcin — update on July 1, 2020

We include products we think are useful for our readers. If you buy through links on this page, we might earn a small commission. Here’s our process.

You are watching: How much calories to burn 1 pound

Every day, girlfriend burn calories once you move around, exercise, and go about your day-to-day tasks.

Your body also burns calories at rest, through basic functions like:

breathing circulating blood cabinet processes

Ever wondered how numerous calories you burn every day? The Harris-Benedict formula can assist you figure this out.

This formula calculates your basal metabolic rate (BMR), i m sorry is the number of calories her body demands to function at rest.

With one more calculation, you can work the end how many calories you need each work to keep your current weight. Eating under calories than this will result in load loss.

It is important to note that when calorie intake and also exercise are an important part of weight loss, hormones and metabolism additionally play a major role.

Share ~ above Pinterest
How execute you calculation calories burned?
The Harris-Benedict formula, or Harris-Benedict equation, allows you work-related out how many calories you must eat every day. The formula is readjusted based on your sex, age, and also weight to provide a personalized answer.

This equation was very first published in 1918. Researchers then revisited the calculation in 1984 and again in 1990 to improve its accuracy.

Once you job-related out her BMR, you deserve to multiply this number by a measure of your daily activity level — ranging from sedentary to extra active — to find out the variety of calories you have to consume each day to keep your weight.

The following sections will certainly tell you how to execute these calculations. If you’re trying to find a rapid answer, friend can obtain an online calculator to execute the legwork for you.

Step 1. Calculation BMR

To calculate her BMR, usage your sex, age, and also weight to change the formula.

The original formulas because that calculating this number room as follows, using pounds because that weight, inches for height, and years because that age.

For males, usage the following equation:

66 + (6.2 x weight) + (12.7 x height) – (6.76 x age) = BMR because that males

For example, a 40-year-old, 180 pound, 6-foot-tall man has actually a BMR that 1,829.8. This method that, in ~ rest, they’ll burn about 1,829.8 calorie in a work (equation: 66 + (6.2 x 180) + (12.7 x 72) – (6.76 x 40) = 1,829.8).

For females, use the adhering to equation:

655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age) = BMR because that females

For example, a 40-year-old, 150-pound, 5 foot 6-inch-tall woman has a BMR the 1,429.7 (equation: 655.1 + (4.35 x 150) + (4.7 x 66) – (4.7×40) = 1,429.7).

Step 2. Work out your task level

From there, friend must figure out your activity level. The task levels the equation offers are as follows:

1.2, or sedentary (little to no exercise)1.375, or lightly energetic (light exercise 1–3 days every week)1.55, or moderately active (moderate practice 3–5 days per week)1.725, or an extremely active (hard practice 6–7 days per week)1.9, or extra energetic (very difficult exercise, training, or a physical job)

For example, a postal worker who walks every day for their job would have an task level the 1.725 depending top top the length and an obstacle of their route.

A desk worker that walks number of times a main for practice would have actually an activity level the 1.55.

Step 3. Usage the complete equation

Putting every little thing together, the Harris-Benedict equation is together follows:

BMR x task level = calories necessary to keep weight

A 150-pound female who extra energetic will need 2,716 calories to maintain their weight (equation: 1,429.7 (BMR) x 1.9 (activity level) = 2,716 calories).

See more: How Many Bugs Are In Peanut Butter And Why Do People Practice Entomophagy?

A 180-pound male who’s moderately active will require 2,836 calories to maintain their load (equation: 1829.8 (BMR) x 1.55 (activity level) = 2,836 calories).