How Many Calories Do I Burn A Day? Insights into 3 Week Diet System

The Often Asked Question "How Many Calories Do I Burn A Day?" Is Finally Answered!

There are two primary numbers that determine whether you will succeed at losing weight; calories consumed and calories burned. Calories consumed can be monitored through food labels and a lot of diligence (counting calories is hard work!). However, it can be extremely difficult to correctly estimate how many calories we burn off per day...and without knowing that, we won't know how many calories we should be trying to consume in order to lose weight! This post will answer the question "How many calories do I burn a day?" as well as provide some valuable weight loss tips such as 3 week diet system that will get you pointed in the right direction to achieve the body you've always wanted!

But, before we get started, I just wanted to let you know...

The key to any successful weight loss program is not only KNOWING how many calories you burn but to TURBOCHARGE YOUR METABOLISM so that you burn way more calories than you ever did before! Most diets actually cause you to burn fewer calories because your metabolism slows down in response to the dieting techniques. Warp Speed Fat Loss is the exception to the rule. This rapid fat loss program is an A-Z guide to melting off pounds by putting your metabolism into high gear.

How many calories do I burn a day?

Calculating half of the weight loss equation

Most people know that in order to lose weight, they need to burn more calories than they consume. Consequently, one of the most common questions I hear from people wanting to achieve their weight loss goals is "How many calories to I burn a day?" This a logical question, because in order to know how many calories they can consume, they need to know how many they're burning off. Unfortunately, this is not the easiest thing to calculate because there is such a wide difference between individuals in terms of metabolism. Factors that contribute to these differences are gender, age, weight, activity level, body type, etc.

Although it is difficult to pin it down to an exact figure, we can definitely provide an estimate that will be quite accurate in most cases.

To Answer Your Question...

...we need to calculate your basal metabolic rate (BMR).

So how many calories DO I burn a day?

The first thing we need to know is an estimate of an individual's basal metabolic rate (BMR). This is the number of calories a person will burn per day when at rest. The most widely accepted formula for calculating BMR is the Harris-Benedict Equation.

Calculating BMR using the Harris-Benedict Equation:

For Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

For Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

The Harris-Benedict formula may seem complicated, but it's the best way to get an accurate estimate of BMR without having advanced electronic devices to measure metabolic rate. If a person is extremely muscular, their BMR will be higher than indicated by the equation. By the same token, if a person is very obese, their BMR will actually be lower than the equation suggests.

OK, but how many calories do I burn a day INCLUDING physical activity?

Excellent question...you're good!

Almost everyone who isn't in a coma burns significantly more calories than their BMR. To find out how many calories we actually burn per day (on average) will take some honesty in assessing our physical activity level. We're going to define what we call an activity factor. This will be a number that we multiply by our BMR to get an accurate estimate of the total calories that we burn in a day.

Activity Factors for various activity levels:

Sedentary

Little or no physical activity = 1.2

Mildly Active

Light exercise 1-3 days per week = 1.375

Moderately Active

Moderate exercise 3-5 days per week = 1.55

Very Active

Moderate-to-hard exercise 6-7 days per week = 1.725

Extremely Active

Hard exercise 6-7 days per week = 1.9

So by this method, how many calories do I burn a day if I'm a 31 year old woman who's 5'6", 150 pounds and moderately active?

This example will pull it all together...

Here's how the calculation works:

BMR = 655 + (4.35 x 150) + (4.7 x 67) - (4.7 x 31)

BMR = 655 + 652.5 + 314.9 - 145.7 = 1476.7 calories per day burned at rest

Since you're moderately active, we use a factor of 1.55:

Total Calories Per Day = 1.55 x 1476.7 = 2289 total calories burned per day

Now that you know the answer to the question "How many calories do I burn a day?", you're well on your way to achieving the weight loss goals you desire.

What about specific exercises or activities?

How many calories do I burn a day if I...?

Many people want to be more specific regarding how many calories they burn performing various exercises for a given amount of time. This makes sense, because many of us are busy adults and want to get the most out of our workouts. The best resource I can refer you to is a free Activity Calorie Calculator provided by The Fitness Jumpsite. Simply enter your weight and duration of the activity and it will return the number of calories burned by 222 different activites. This calculator is very comprehensive. It doesn't include just exercises, but work, hobbies, and other forms of activity as well.

So how do I make sure I'm burning more calories than I'm consuming?

Simple! You need a 3 Week Diet System

Rarely does anyone lose a significant amount of weight without following a good weight loss plan. The 3 Week Diet System includes both diet and exercise. We've covered how to estimate how many calories are burned in a day based on your weight and activity level. Exercise is an extremely important part of weight loss because it burns calories, increases metabolism, builds muscle, and improves overall fitness. Despite this fact, a good portion of your weight loss success will depend on your 3 Week diet. This includes what you eat, how much you eat, and when you eat it.

What really separates those who succeed at weight loss and those who fail is how well they understand the impact of the foods they eat and the exercises they perform on their weight. It's not as simple as "a calorie is a calorie" when you consider the effect that different foods and different workouts have on the body in terms of metabolism, muscle building, appetite, etc. If you follow 3 Week Diet system by Brian Flatt, you are likely to achieve weight loss success in short period of time. Check out 3 Week Diet review here.