How to Figure Out Calories Burned in a Day

Keeping track of the calories you burn each day is an integral part of weight management. Whether you are looking to gain weight, lose weight or maintain your current weight, knowing how many calories you are burning on a day-to-day basis will allow you to then calculate how many calories you should eat, and whether you should increase or decrease your daily level of activity to accommodate your weight goals. The equation to figure out your daily caloric output, or your Basal Metabolic Rate, is the Harris-Benedict equation.

Things You'll Need

• Weight scale
• Tape measure
• Paper
• Pen
• Calculator (optional)

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Instructions

For Everyone

• 1

  Place the scale on a flat, even surface.

• 2

  Weigh yourself by standing atop the scale.

• 3

  Write down your weight on the paper under the heading, "weight."

• 4

  Measure your height with the tape measure.

• 5

  Write down your height in inches under the heading "height."

• 6

  Record your age in years under the heading "age."

For Women

• 7

  Multiply your weight in pounds by 4.35.

• 8

  Record the answer under your heading of "weight" under your original weight.

• 9

  Multiply your height in inches by 4.7.

• 10

  Record the answer under your heading of "height" under your original height.

• 11

  Add your second weight and your second height.

• 12

  Record the answer under the heading "BMR."

• 13

  Multiply your age in years by 4.7.

• 14

  Subtract the answer from the number you recorded under "BMR."

• 15

  Add 655 to your answer. This is your Basal Metabolic Rate, or the number of calories your body burns each day just being alive and doing it's daily functions.

• 16

  Multiply your BMR by your activity level; if you are sedentary (do not exercise): 1.2, if you are lightly active: 1.375, moderately active:1.55, very active:1.725 or extra active: 1.9.

• 17

  Record the answer, this is your daily calorie needs, the amount of calories that your body burns each day at your activity level.

For Men

• 18

  Multiply your weight in pounds by 6.23.

• 19

  Record the answer under your heading of "weight" under your original weight.

• 20

  Multiply your height in inches by 12.7.

• 21

  Record the answer under your heading of "height" under your original height.

• 22

  Add your second weight and your second height.

• 23

  Record the answer under the heading "BMR."

• 24

  Multiply your age in years by 6.8.

• 25

  Subtract the answer from the number you recorded under "BMR."

• 26

  Add 66 to your answer. This is your Basal Metabolic Rate, or the number of calories your body burns each day just being alive and doing it's daily functions.

• 27

  Multiply your BMR by your activity level; if you are sedentary (do not exercise): 1.2, if you are lightly active: 1.375, moderately active:1.55, very active:1.725 or extra active: 1.9.

• 28

  Record the answer, this is your daily calorie needs, the amount of calories that your body burns each day at your activity level.