How many calories does the body burn in a day without exercise? (2023)

The exact number of calories burned in a day without exercise depends on several factors, such as age, weight, sex, basal metabolic rate (BMR), and activity level. Generally speaking, an average sedentary person between the ages of 18-30 can expect to burn between 1,400 and 1,800 calories a day, while an older adult might burn closer to 1,200 to 1,400.

However, someone who is physically active and regularly exercises will naturally burn more calories than someone who is less active, since physical activity requires more energy from the body.

Basal Metabolic Rate (BMR) is the number of calories that your body burns naturally when resting or at rest and it accounts for about 60-70% of total daily caloric burn. Your BMR is determined by a variety of factors, such as sex, weight, age, genetics and height.

BMR is higher in people who are taller and those who have a higher proportion of lean body mass compared to body fat, since fat does not require the same energy expenditure that lean muscle does. Additionally, BMR decreases with age as muscle mass decreases and metabolism slows down.

Overall, the exact number of calories you need to maintain your current weight or lose weight will depend on your age, weight, height, level of physical activity, and even genetics. Knowing these factors can help you determine a more personalized estimate of how many calories your body burns in a day without exercise.

Table of Contents

How many calories do I naturally burn in a day?

The number of calories you naturally burn in a day (known as your basal metabolic rate) depends on several factors, including your age, sex, size, body composition, and activity level. According to estimates from the U.S. Department of Health and Human Services, on average, an adult male between the ages of 19 to 30 who is 5′ 10″ tall and weighs 154 pounds will naturally burn about 1,700 – 2,700 calories per day, while an adult female of the same age, height, and weight will burn about 1,400 – 2,100 calories per day.

For both men and women, the estimates decrease with age. Activity level also plays an important role in how many calories you naturally burn in a day, with highly active individuals burning significantly more calories than those who have very low levels of physical activity.

Generally speaking, the more active you are throughout the day, the more calories your body will burn.

How many calories does 10,000 steps burn?

The amount of calories burned by walking 10,000 steps depends on a variety of factors, such as your body weight and the intensity of your walking speed. Generally speaking, a person who weighs around 155 pounds and walks 10,000 steps at a moderate pace of 3 mph is estimated to burn approximately 260 calories.

The amount of calories burned can vary significantly for different body weights, however. For example, a person who weighs 185 pounds could burn approximately 310 calories by walking 10,000 steps at a 3 mph pace.

Additionally, the speed of your walking can also affect the number of calories burned. A 155 pound person walking at a pace of 4 mph would burn twice as many calories compared to the same person walking at a 3 mph pace.

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Therefore, the amount of calories burned when walking 10,000 steps is highly variable and depends on the individual’s body weight, as well as the speed at which they are walking.

Can you burn 1% body fat in a day?

No, it is not possible to burn 1% body fat in a single day. In order to lose 1% body fat in a day, you would have to burn about 3300 calories more than you consume. This would be impossible to achieve with diet and exercise alone.

Weight loss is a slow process that typically takes weeks or even months to get results. Additionally, it is not recommended to lose weight rapidly because it can be dangerous to your health. In order to achieve healthy weight loss, you should create a diet and exercise plan designed to gradually burn fat over time.

This typically means reducing your calorie intake by 500-1000 per day and increasing your physical activity. Working with a nutritionist and/or personal trainer can be very helpful in designing a safe and effective weight loss plan.

How long does it take to burn 30g of fat?

The amount of time that it takes to burn 30g of fat depends on various factors, such as age, gender, metabolic rate, and exercise level. With all of these taken into consideration, it is estimated that, on average, it takes approximately 36 hours to burn 30g of fat.

However, this time may vary significantly depending on the individual. The best way to burn fat more efficiently and effectively is through regular exercise and a balanced diet low in calories and unhealthy fats.

How much fat do you burn overnight?

It is difficult to pinpoint exactly how much fat you burn overnight. Your body will continue to use calories all night as part of its normal metabolic processes; however, your body is generally in a more restful state overnight since you are sleeping and not participating in any strenuous physical activity.

As a result, you may not be burning a noticeable amount of fat overnight. While it is likely that you are burning small amounts of fat overnight, the exact amount will generally depend on your overall metabolic rate, diet, and overall activity level throughout the day.

In general, the majority of your fat will be burned by participating in regular physical activity and following a diet that is rich in lean proteins, fruits, vegetables, and whole grains.

Do you naturally burn fat?

Yes, your body naturally burns fat, but how much and how quickly it will happen depends on various factors. Everyone’s body is different and has different needs for burning fat, but generally speaking, there are some key things you can do to help your body burn fat more efficiently.

Exercise is one of the most important things you can do to help your body burn fat. Getting enough exercise not only increases the number of calories you burn overall, but also the number of calories you burn from fat.

Cardio, in particular, can be very helpful in burning fat, since it increases your overall heart rate during a workout. Additionally, engaging in strength training and resistance exercises can help tone your muscles and increase your resting metabolism, which also helps burn fat.

Your diet is also a crucial factor in how much fat your body burns as well. Eating a balanced diet that is high in proteins and healthy fats, while also low in refined sugars, starches, and processed foods, will help your body burn fat more efficiently.

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Eating smaller, more frequent meals throughout the day is a great way to keep your metabolism working at a steady rate, allowing your body to burn fat more consistently over time.

Finally, getting enough rest is essential for your body’s fat-burning ability. Sleep helps to regulate hormones and give your body a chance to recover from the day’s activities, and getting quality restful sleep can help boost your fat-burning metabolism.

In short, your body does naturally burn fat, but many lifestyle factors can influence how much fat your body burns and how quickly. Incorporating regular exercise, eating a healthy balanced diet, and getting enough rest will all contribute to greater fat burning in the body.

What is normal calorie burn at rest?

The amount of calories you burn while at rest, known as your resting metabolic rate (RMR), is the number of calories that your body uses to carry out its normal functions such as supporting bodily functions like breathing, circulating blood, regulating body temperature, and so on.

It is estimated that an adult human burns an average of 1,500 to 2,000 calories a day at rest. This amount can vary depending on factors such as an individual’s age, sex, height, weight, and activity level.

Your RMR can be calculated by a variety of methods, including direct or indirect calorimetry, which measures the amount of oxygen consumed during activity. A more general and convenient method is to use an equation based on body weight and activity level.

Generally speaking, people with higher levels of basal activity (or those who are more active) tend to have higher levels of RMR than those who are more sedentary. Additionally, muscle mass is thought to be the best predictor of energy expenditure, as muscle is more metabolically active tissue than fat.

Will I lose weight burning 500 calories a day?

Yes, you should be able to lose weight by burning 500 calories a day. Burning 500 calories a day adds up to 3,500 calories a week, which, depending on your current weight, can be enough of a deficit to start seeing weight loss results.

That being said, the amount of weight you lose depends on a number of factors, including your genetics, your overall health, and your basal metabolic rate. It’s also important to create a sustainable lifestyle and choose healthy, balanced meals and snacks to see the best results in the long-term.

In addition to the 500 calories you burn, your diet has to be in check in order to reach your goals.

Also, it’s just as important to incorporate regular exercise into your routine. This can help to ensure that you reach your fitness goals and also help to regulate your hormonal responses to exercise, which in turn helps to accelerate your metabolism.

Doing 150 minutes of moderate aerobic exercise a week is recommended and can be supplemented with strength training exercises to help build muscle, increase calorie burn, and promote weight and fat loss.

Good luck!

What is a good resting metabolic rate?

A good resting metabolic rate is one that is within the expected range for your gender, age, weight, and body composition. Generally speaking, an average adult resting metabolic rate is expected to be between 1,200 and 1,500 calories per day for women, and between 1,500 and 2,000 calories per day for men.

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Those with more muscle mass may have a slightly higher resting metabolic rate, whereas those with a higher body fat percentage may have a slightly lower resting metabolic rate. A person’s resting metabolic rate can be determined by an exercise physiologist, who will assess your weight, body fat percentage, age, and gender to determine your expected resting metabolic rate.

Keeping track of your resting metabolic rate is important, as it is an indicator of your overall health.

What is a good BMR for my age?

Your Basal Metabolic Rate (BMR) is an essential metric for informing your daily caloric needs and general nutrition and wellness. Your BMR—or the number of calories your body needs to maintain basic functions—is impacted by your age, gender, and body composition, among other things.

The generally accepted BMR for your age is based on several factors, including gender and body mass index (BMI), which measures your body fat and muscle mass. Generally speaking, the average BMR for a man in his 20s is around 1800 calories, and for a woman in her twenties it is around 1500 calories.

However, this is just a general guide and an individual’s BMR may vary based on their unique health factors such as metabolic rate, activity level, genetics, and overall fitness level.

In order to determine your individualized BMR, it is best to work with a health professional such as a registered dietitian or nutritionist, who can help you determine a more accurate number. Additionally, there are online BMR calculators that can help you get a better idea of your individual calorie needs.

Ultimately, the best way to know your individualized BMR is to track your food intake, body composition, and lifestyle habits to get an accurate understanding of your body’s needs.

Is burning off 300 calories good?

Burning off 300 calories can be a good goal for achieving weight loss, but it depends on your overall fitness and weight-loss goals. If you’re an average-sized person, burning 300 calories per day is an attainable goal that may help you lose healthy amounts of weight over time.

However, someone who is already at a healthy weight won’t necessarily see dramatic results from burning 300 calories. It could just be enough to maintain their current weight. Additionally, someone who is looking to lose weight quickly or is struggling to shed some extra pounds may need to burn off more than 300 calories to see any weight-loss results.

For most average-sized people, burning 300 calories per day can be accomplished through 30 minutes of moderate intensity activity. Examples of activities that can help you burn 300 calories include running for 30 minutes at a moderate pace, walking for about an hour and a half, biking for 45 minutes, swimming for 35 minutes, and other activities like circuit training programs, high-intensity interval training, or playing a sport.

Besides these activities, diet is also an important part of weight-loss and achieving your fitness goals. Eating a healthy and balanced diet that is high in protein and low in processed foods and added sugars can help you burn calories and lose weight over time.

In summary, burning 300 calories can be an effective way to lose healthy amounts of weight, but it may not be enough for everyone. The best approach for each individual depends on their fitness and health goals.

Why am I burning more calories at rest?

First, you may have increased your physical activity, which means your body is burning more calories even when it is at rest. Additionally, if you have recently started a new exercise regimen or changed your diet, this could explain the increase in your resting metabolic rate.

Finally, changes in hormone levels due to age, stress, or illness can cause the body to burn more calories, even at rest. Your doctor or nutritionist may be able to offer more specific advice, tailored to your individual needs.

How to burn 2,000 calories a day?

In order to burn 2,000 calories a day, a combination of increased physical activity, a healthy diet, and appropriate supplements can all be beneficial.

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For physical activity, a combination of high-intensity interval training (HIIT) and low-intensity steady state (LISS) cardio can be most effective. HIIT consists of short, high-intensity bursts of exercise followed by brief rest periods.

Examples of HIIT activities include sprinting and jump rope. In contrast, LISS cardio is low-intensity exercises that are performed for a sustained amount of time, such as walking and biking. A program that alternates between HIIT and LISS can be a great way to burn a lot of calories in a short amount of time.

In addition, including strength training into your workout plan can help you burn more calories efficiently. Strength training requires the use of resistance and helps build muscle, which helps speed up your metabolism.

Incorporating exercises such as squats, planks, push-ups, lunges and deadlifts into your routine can be beneficial to burning calories.

In order to fuel all of this activity, it is essential to have a healthy and balanced diet. Eating smaller, more frequent meals throughout the day can be a great way to help hit your daily calorie target.

Eating a diet full of lean proteins (such as chicken, fish, and lean beef) and complex carbohydrates like quinoa, oatmeal, and brown rice can help provide the necessary nutrients your body needs. That being said, it is important to maintain a proper balance between proteins, fats, and carbohydrates.

Lastly, if you are looking for an extra boost, taking supplements can be beneficial to burning calories. Green tea extract, caffeine, and CLA are some supplements that can help boost your metabolism and increase calorie burn.

With dedication and proper guidance, burning 2,000 calories a day is attainable.

What exercise burn 2,000 calories?

It is possible to burn approximately 2,000 calories with exercise, depending on your weight, activity type and duration. The American Heart Association recommends 150 minutes of moderate activity per week; however, to burn 2,000 calories, you may need to increase the intensity and duration of your activity.

High-intensity interval training (HIIT) can be an effective way to burn calories quickly. HIIT workouts consist of short bursts of intense exercise followed by brief periods of rest. Examples of HIIT exercises include sprints, burpees, jumping rope, sparring, plyometric pushups and box jumps.

For example, you could sprint for 30 seconds followed by 30 seconds of rest and repeat the cycle for 20 minutes. If you weigh 175 pounds, this type of workout can burn 320 calories in 20 minutes.

Another option is cycling. According to Harvard Health, a 155-pound person can burn almost 400 calories in 45 minutes of vigorous cycling. If you prefer a leisurely spin, you can still burn about 235 calories in just 30 minutes.

If you’re looking for a group exercise option, a 1-hour boot camp-style session can burn around 500 calories, depending on the intensity of the session. Group activities and classes such as Zumba and surfing are a great way to stay motivated and challenged while having fun with others.

Finally, weightlifting or resistance training can be a great way to torch calories. Working against gravity, weightlifting works large muscle groups and can burn up to 400 calories in a single hour.

To burn 2,000 calories, it is best to incorporate a variety of activities into your routine, such as HIIT, cycling, bootcamp classes and weightlifting. Taking regular breaks, eating nutritious meals and staying hydrated are essential for any exercise program.


1. How Many Calories Do I Burn in a Day?
(Dr. Frank O'Neill GrowGrayMatter)
2. Mayo Clinic Minute: Burn calories without burning out on exercise
(Mayo Clinic)
3. Burning Calories vs. Burning FAT Calories? – Dr. Berg
(Dr. Eric Berg DC)
4. How Many Calories Should You Eat To Lose Fat? (GET THIS RIGHT!)
(Jeremy Ethier)
5. How To Naturally Burn 2,000 Calories Without Exercise
(Plantiful Health)
6. How Many Calories You Need to Eat to Lose Weight


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