How many calories do you burn a day doing nothing? Our body needs the energy to maintain body functions and processes. If you are doing nothing; you will still burn calories. How many calories will you burn a day depends on your metabolic rate or BMR.
Some people have a fast metabolic rate and burn calories faster than others. This time we will look at what metabolic rate is and how can you calculate yours. You will also know how to increase it to burn even more calories, so let’s go to the topic.
Your Basal Metabolism is the Answer
Basal metabolic rate (BMR) can be explained as the minimum amount of calories needed to maintain basic bodily functions and processes. BMR is “responsible” for approximately 70% of total calories burned. The thyroid hormone regulates basal metabolism.
It is produced by the thyroid gland and helps to control the body’s metabolism and digestion. The thyroid affects heart rate, body mass, muscle strength, and blood cholesterol levels.
The basal metabolic rate generally decreases with age. Basal metabolism is working under the influence of certain bodily functions e.g. breathing, blood circulation, and maintaining constant body temperature. Recreation, the consumption of calories, lean body tissue, body weight, and the environment temperature … also have an impact on the increased basal metabolic rate.
If your level of the basal metabolic rate increases, you will also burn more fat and will reduce weight faster. Increased basal metabolism provides many health benefits.
You can reduce the risk of the development of heart disease, stroke, myocardial infarction, and diabetes. The average values of basal metabolism are ranging between 1200 and 1800 kcal in adults.
The basal metabolic rate determines the overall metabolic rate and calories that we have to spend if we want to reduce the weight. If you want to gain weight; you will have to consume more calories.
How Many Calories do You Burn a Day Doing Nothing?
The first step to determine the total all-day energy consumption is to calculate your metabolic rate. When you know your number, you can design a food regimen tailored to the specific objective (fat loss or weight gain – muscle mass or weight maintenance). Then you multiply the number by a factor of physical activity and you have your total all-day energy consumption number on the table.
The calculated values apply to healthy people who feed normally. The calculations are not suitable for someone who has been on a calorie-restricted diet for a long time. It is because the basal metabolic rate is reduced in such cases due to certain factors (e.g. reduced amount of thyroid hormones). Also, the metabolism changes due to fever, various injuries, and other conditions.
Two methods for Calculating Metabolic Rate
You can use Harris-Benedict’s equation and even more precise Katch-McArdle-‘s equation to calculate the basal metabolism.
Harris-Benedict’s equation is based on your height, weight, sex, and age. The only parameter that this equation does not take into account is the lean body mass (total weight – fat weight).
Therefore, the equation is suitable for all but not for the extremely muscular people (the equation gives the lower results as it should) and extremely obese people (equation gives too high result).
Basal metabolism = 66 + (13.8 x weight (kg)) + (5 x Height (cm)) – (6.8 x age (years))
Basal metabolism = 655 + (9.6 x weight (kg)) + (1.8 x height (cm)) – (4.7 x age (years))
Katch-McArdle’s equation is more precise because it is based on lean body mass. This allows a unified calculation for men and women. Everything you need to know is the exact percentage of body fat.
Basal metabolism = 370 + (21.6 x lean body weight (kg)) where lean body mass = the total body weight (kg) – ((total body weight (kg) x the percentage of body fat) / 100)
How Physically Active are You?
How many calories do you burn a day doing nothing? As mentioned earlier, we get a total all-day energy consumption, if the consumption of the basal metabolic rate is multiplied by a factor of daily physical activity. How active are you?
Virtually none / 1.1
Very little (sedentary work) / 1.2 to 1.3
Little (average flexible work) / 1.4 to 1.5
Medium (physically active, moderate recreation) / 1.6 to 1.7
Very (daily intense physical activity) / 1.8 to 1.9
Extreme (all-day physical labor, sports competitions, training 2 times a day) / 2.0 to 2.1
5 Most Effective Tips for a Faster Metabolism
- Increase the number of daily meals. You already heard that eating several small meals a day speeds up metabolism. It is a practice that you simply need to follow.
- Start your day with breakfast. A quality breakfast is a sign for the body that is the end of the resting time, and that is the time for daily activities.
- Drink a cup or two of green tea. Green tea will increase calorie consumption due to its properties (the presence of an ECGC substance).
- Eat enough vegetables. This is the food group, which is full of fiber, vitamins, and minerals that have a beneficial effect on the entire digestive system.
- Be physically active. The result of proper nutrition and physical activity is a muscle mass growth. The greater the amount of muscle tissue is, the more calories your body will burn for its functioning.
Calculate, Act and Burn
So how many calories do you burn a day doing nothing? It depends on many factors as you read in the article. You can calculate your metabolic rate regarding your body structure (Harris-Benedict’s or Katch-McArdle’s equation), and follow our 5 tips that will help you to lose weight even faster. Boosting metabolism also means that you will have more energy.
With our simple tips for increasing a metabolic rate, you will not only positively impact metabolism. You will see the increase in energy levels for daily activities. Many processes will be done much easier and faster.