To maintain a healthy body weight, it is very important to understand the delicate balance between the calories you intake (eat) and the calories you burn. The inability to maintain this balance results in obesity and being overweight.
According to the NIDDK, or National Institute of Diabetes and Digestive and Kidney Diseases, 30.7% of people in the USA are overweight. Being overweight increases the risk of developing diseases such as heart disease, diabetes, heart stroke, hypertension, and sleep disorders.
This blog will explain the energy balance equation and the interesting question, “How many calories do humans burn a day?”. Saxenda injections are used for effective weight loss.
What Is the Energy Balance Equation?
Energy balance links the energy you take in and the energy you give off. The whole equation for energy looks like this:
Energy Balance = Energy Input – Output
If a food has a Nutrition Facts sticker, read it to figure out how many calories it has or estimate the caloric density. So, it would help if you gathered some important facts to figure out your energy balance.
Types of Energy Balance Equations
Find out if you have a positive or negative energy balance to determine how it will affect your weight. To do this, plug in your numbers in the equation at the top of the piece. Then, find out whether your energy level is positive or negative.
Positive Energy Balance
When you take in more energy than you use, you have a good energy balance. In other words, you take in more calories than your body burns. When your body has more energy than it needs, it stores it as fat. This makes people gain weight.
Weight Gain = Energy In > Out
Negative Energy Balance
You lose weight when you use up more energy than you take in. In other words, you use up more calories than you take in. When this happens, your body needs to use saved energy (fat) to work to burn fat. This makes you lose weight. A calorie shortage is another name for an energy deficit.
Weight loss = Energy Out > In
When figuring out your energy balance, it’s best to get as exact of numbers as you are able to. Even small changes in how much energy you take in and how much energy you use have a big effect on your weight.
How Many Calories Do Humans Burn a Day?
To know calorie intake vs burn or how many calories do humans burn a day, you need to calculate your total daily energy expenditure (TDEE).
The total daily energy expenditure (TDEE) is the sum of your basal metabolic rate (RMR), thermic effect of food (TEF), and calories consumed during exercise. Here’s how to figure out the TDEE:
Step 1: Calculate Your RMR
Your resting metabolic rate (RMR) is the number of calories your body needs to work, but it fails to take into account how active you’re getting on a daily basis. Depending on your age, height, and weight, the formula for calculating your RMR will need to be adjusted.
Male Reference Metabolic Rate (RMR) Formula: 9.99 x Weight x Height x Age x 5
A man of 6 feet (183 cm) in height and 180 pounds (81.6 kg) in weight, aged 40, has a resting metabolic rate of 1,767. According to the formula: (9.99 81.6 kg) + (6.25 183) – (4.92 40) + 5 = 1,769, which suggests that he will expend around 1,769 calories per day when at rest.
Female Reference Metabolic Rate (RMR) Formula = 9.99 x weight + 6.25 x height – 4.92 x age – 161
For example, a woman who is 40 years old, weighs 150 pounds (68 kg) and is 5’6″ (168 cm) tall has an RMR of 1,372 (Equation: (9.99 68 kg) + (6.25 168) – (4.92 40) – 161 = 1,372).
Remember that this number is used to figure out your RMR, or resting metabolic rate, which doesn’t consider how much you move during the day. You would not use this number to figure out how many calories you need.
Step 2: Determine your level of activity
It would help if you then determined your degree of activity or understand should I use active or total calories for weight loss. The following activity levels are those that the equation utilizes:
- 1.2, or inactive (little to no physical activity)
- 1.375, or minimally active (1–3 days per week of modest exercise).
- 1.55, or engaging in moderate activity (3-5 days a week of moderate exercise)
- 1.725, or very active (6 days per week of vigorous activity).
- 1.9, or extremely active (physical work, intense exercise, or training)
A postal worker who walks all day for work has an activity level of 1.725, depending on how long and complicated their trip is. A desk worker who move goal calories for weight loss 3–4 times a week for exercise would have an activity level of 1.55.
Step 3: Apply the entire Equation
Once all the pieces are in place, the Mifflin-St Jeor equation follows RMR × activity level = calories needed to maintain weight. For example:
- In order to maintain weight, a 150-pound (68-kg) female who is very active needs 2,611 calories (equation: 1,372 (RMR) x 1.9 (activity level) = 2,607 calories).
- In order to maintain weight, a 180-pound (81.6-kg) male who engages in moderate activity needs 2,742 calories (1,767 RMR x 1.55 activity level = 2,739 calories).
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Conclusion
Understanding the energy balance equation for maintaining a healthy body weight is crucial. To avoid being overweight and the health risks it brings, it is important to find the right balance between the calories you eat and the calories you burn.
You will gain weight if your caloric intake exceeds your energy expenditure. The only way to lose weight is to understand how many calories do humans burn a day and expend more energy each day than you consume. Total daily energy expenditure (TDEE) is the formula used to calculate how many calories an average human burns each day.
