How many calories do you typically burn in one day? Unlocking Your Daily Energy Expenditure

October 28, 2025 •

3 min read

The average person's body burns between 1,300 and 2,000 calories per day just at rest, but the exact number varies widely depending on individual factors. So, how many calories do you typically burn in one day when you factor in your daily activities and exercise? It is a nuanced calculation that is key to understanding and managing your weight.

Quick Summary

Calorie expenditure depends on several factors, including your basal metabolic rate (BMR), non-exercise activity, and the thermic effect of food. Calculating your Total Daily Energy Expenditure (TDEE) provides a comprehensive estimate for meeting weight goals.

Key Points

BMR is your baseline calorie burn: Your Basal Metabolic Rate (BMR) is the energy your body needs at complete rest and accounts for the majority of your daily calorie expenditure.
TDEE includes all activity: Total Daily Energy Expenditure (TDEE) adds the calories burned from digestion and all physical activity to your BMR.
Muscle mass increases calorie burn: The more lean muscle you have, the higher your metabolic rate will be, even while resting.
NEAT is a significant contributor: Non-Exercise Activity Thermogenesis (NEAT), which includes all non-structured movement, can add hundreds of calories to your daily burn.
Protein boosts metabolic rate: Digesting protein requires more energy than other macronutrients, giving your metabolism a small, temporary boost.
Daily burn is highly individual: The number of calories you burn is unique to you and influenced by your age, sex, weight, height, and activity level.
Calorie calculators provide estimates: Online calculators can give you a starting point for estimating your TDEE, but individual metabolism can vary.

The Components of Your Daily Calorie Burn

Your total daily energy expenditure (TDEE) is the sum of all the calories your body burns in a 24-hour period, influenced by several factors unique to each person. To estimate your TDEE, it's helpful to understand its main components.

Basal Metabolic Rate (BMR)

BMR is the energy required to maintain essential life functions while at rest, such as breathing and circulation. It constitutes the largest portion of your TDEE, making up 60% to 70% of daily calories burned. Factors affecting BMR include age, sex (men generally have higher BMR due to more muscle), body composition (muscle burns more calories than fat), and weight and height (larger individuals need more energy). You can estimate your BMR using formulas like the Mifflin-St Jeor equation.

Thermic Effect of Food (TEF)

The TEF refers to the calories your body uses to digest and process food, accounting for about 10% of your daily burn. The amount varies by macronutrient: protein has the highest TEF (20-30%), followed by carbohydrates (5-10%), and then fats (0-5%). A diet higher in lean protein can support energy expenditure.

Physical Activity

This is the most variable part of TDEE and includes both planned exercise (Thermic Effect of Activity or TEA) and everyday movements (Non-Exercise Activity Thermogenesis or NEAT). The calories burned during exercise depend on intensity and duration. NEAT, encompassing activities like walking or fidgeting, can significantly contribute to your daily burn, potentially adding 100 to 800 calories.

Estimating Your TDEE

A common way to estimate TDEE is by calculating your BMR and then multiplying it by an activity factor.

A comprehensive guide to estimating your TDEE, including the Mifflin-St Jeor Equation and activity level multipliers, can be found on the {Link: NASM website https://www.nasm.org/resources/calorie-calculator}. This method provides an estimate of the calories needed to maintain your weight, allowing for adjustments towards weight goals.

BMR vs. TDEE: A Comparison


Feature	Basal Metabolic Rate (BMR)	Total Daily Energy Expenditure (TDEE)
Definition	Energy burned at complete rest to maintain vital body functions.	Total calories burned in a 24-hour period, including all activity.
Components	Only resting metabolic functions (e.g., breathing, circulation).	BMR + Thermic Effect of Food (TEF) + Physical Activity (NEAT and TEA).
Variability	Relatively static for an individual over the short term.	Highly variable, changing daily based on activity levels.
Calculation	Calculated using formulas based on age, sex, weight, and height.	Calculated by multiplying BMR by an activity level factor.
Best for	Determining your baseline, minimum energy needs.	Estimating the total calories you need to maintain or change your weight.

Tips to Increase Your Daily Calorie Burn

To increase daily calorie expenditure:

Increase Strength Training: Build muscle to boost your BMR, as muscle is more metabolically active than fat. Aim for two strength training sessions weekly.
Boost NEAT: Incorporate more non-exercise movement like taking stairs or walking more.
Don't Skimp on Sleep: Good sleep supports metabolic function.
Prioritize Protein: Higher protein intake increases the thermic effect of food.
Incorporate HIIT: High-Intensity Interval Training can elevate metabolism during and after exercise.

The Takeaway on Your Daily Calorie Burn

Your daily calorie burn is a unique figure influenced by personal traits and habits. While a sedentary person might burn 1,300-2,000 calories at rest, an active person burns considerably more. BMR and TDEE calculations offer a starting point, but consistency in building muscle, staying active through exercise and NEAT, and making smart food choices are key for managing weight and improving health.

For further details, refer to resources like the Mayo Clinic's guide on metabolism.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the minimum number of calories your body burns at rest to perform basic functions. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn from all physical activity throughout the day, including digestion and exercise.

A common method involves calculating your BMR using an equation like the Mifflin-St Jeor formula and then multiplying that number by an activity level factor (e.g., 1.2 for sedentary, 1.55 for moderately active) to estimate your TDEE.

Yes, age is a significant factor. Your metabolism tends to slow down as you age, primarily due to a decrease in muscle mass. This means you will burn fewer calories per day compared to when you were younger.

On average, men tend to have more muscle mass and less body fat than women of the same weight and age. Since muscle burns more calories at rest than fat, this results in a higher basal metabolic rate for men.

Yes, by increasing your Non-Exercise Activity Thermogenesis (NEAT). Simple changes like standing instead of sitting, taking the stairs, and walking more throughout the day can significantly increase your total daily calorie expenditure.

Weightlifting builds muscle mass, which raises your BMR and increases your resting calorie burn over time. Cardio, like running, burns more calories during a single session, but combining both provides the maximum effect on your overall daily calorie burn.

The Thermic Effect of Food (TEF) is the energy your body uses for digestion. Eating more protein requires more energy to process than fats or carbs, which can provide a small boost to your overall calorie burn.