How To Calculate Calories Burned A Day Without calculator

It’s  esteemed important for  steering a healthy  life to maintain a healthy weight and stay fit, and a  crucial factor in attaining this is the understanding of the  quantum of calories burned each day. 

Similar information can  support in  judging the appropriate calories intake to meet one’s  objectives, be it weight loss, weight  keep or muscle building.  

Calories Burned Calculator

Calories Burned Calculator

Select your gender:

Enter your age:

Enter your weight (in pounds):

Enter your height (in inches):

Select your activity level:

Calories needed per day:

What are Calories and Why are they Important  

The measurement of energy obtained from food and drinks is done in units of calories. Energy is  demanded by the body to  carry out everyday activities ranging from breathing, digestion of food to physical exertion in exercises and sports.

However, the  excess calories are  converted into fat, resulting in weight gain with the passage of time, If  further calories are consumed than burned. Again, if  further calories are burned than consumed, the stored fat is applied as energy, leading to weight loss.  

How Many Calories Should You Burn a Day  

The  diurnal calorie burn  demand is dependent on various factors  like age, sex, weight, height, and degree of  exertion. For a typical sedentary grown-up, the  demanded calorie intake ranges from 1600- 2400 to  keep up weight. 

However, an advanced calorie intake may be necessary to sustain  amplified  exertion degrees and attain fitness  objectives.  

How to Calculate the Number of Calories You Burn a Day  

The  computation of  diurnal calorie burn can be done through various means, with the Harris- Benedict equation being one of the most extensively used approaches. This  computation is based on the basal metabolic rate( BMR) and degree of  exertion of an  existent. BMR refers to the number of calories  demanded by the body to perform basic functions  like breathing, heartbeat and cell  output, even when the  existent is inactive. 

To calculate your daily caloric burn using the Harris-Benedict equation, follow these steps:

Determine your BMR using the following formulas:

For men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

For women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

Multiply your BMR by your activity level factor to determine your daily caloric burn:

Sedentary (little or no exercise): BMR x 1.2

Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375

Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

Very active (hard exercise/sports 6-7 days a week): BMR x 1.725

Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

In addition to the Harris-Benedict equation, there are other methods you can use to calculate your daily caloric burn.

Caloric expenditure tables:

The number of calories burned through  exercise like walking, jogging, and bodybuilding are listed in calories charge tables. An estimate of the  diurnal calories burn can be  gained by  casting  the number of calories burned through each  exertion participated in. 

However, these tables are based on average values and don’t consider individual differences like age, weight, and fitness degree.  

Factors That Affect Your Daily Caloric Burn  

Your  diurnal caloric burn is affected by several factors, including  Age As you get aged, your metabolism slows down and you burn smaller calories. This is why it’s more  delicate to maintain a healthy weight as you age.  

Sex: Men generally have an advanced metabolism than women, which means they burn  further calories each day.  

Weight: The more you weigh, the more calories you burn. This is because it takes more energy to move a heavier body.  

Height: Tall individuals  generally burn  further calories each day than shorter individuals.  exertion level The more active you are, the more calories you burn each day. This includes not just exercise, but also everyday activities like walking, climbing stairs, and carrying heavy objects.  


The  computation of the  diurnal caloric burn is  held as an important aspect in attaining health and fitness  objectives. Although the Harris- Benedict equation, wearable fitness trackers, online calculators, or caloric charge tables can be applied, it’s  pivotal to keep in mind that the accuracy of these approaches may be variable and they ought to be applied as a rough estimate rather than a definite answer. A better understanding of the  demanded daily caloric intake to support  objectives can be acquired by considering factors  like age, sex, weight, height, and  exertion degree.