Understanding how many calories should be burned per day?

Calorie burn is one of those things that you can never turn away from when dieting.
For example, if you want to reduce your body weight from 60 kg to 50 kg, if you are not properly managing your calorie burn and calorie intake, it will be difficult to get close to your ideal body, right? In this article, we will talk about the ideal daily calorie burn that you should know at least when you are trying to lose weight.

1. Basic Knowledge of Calorie Expenditure

Fig. Breakdown of calories burned

In addition, a number of formulas have already been established to predict BMR based on height, weight, gender, and age. If you are unsure of your BMR, why don't you try measuring the approximate value from the following?

2. Ideal Daily Calorie Burn

Generally, it is suggested that men burn between 2,000 to 2,450 calories per day, and women burn between 1,600 to 1,950 calories per day. However, these figures can vary significantly based on many factors such as age, height, weight, BMR, activity level, and personal goals. Specifically, Total Daily Energy Expenditure (TDEE), which adjusts based on activity level, provides a more accurate estimate of daily ideal calorie burn. TDEE is calculated by multiplying BMR with a factor corresponding to activity level, ranging from sedentary (1.2) to very active (1.9). It is important to note that ideal calorie burn varies depending on personal goals and calorie intake. Additionally, controlling calorie intake is equally crucial than calorie expenditure.

3. Importance of Calorie Intake Control

Ideally, if weight loss is your goal, your calorie intake should be about 500-1000 calories less than your daily calorie burn. Conversely, if your goal is to gain weight, you should burn 500-1000 fewer calories than you intake per day. For example, if your daily calorie intake is 2500 kcal, if you want to lose weight, the ideal calorie burned should be about 1500 kcal ~2000 kcal including BMR! By calculating this, you can determine the ideal daily calorie burn to achieve your weight goal!

4. Practical Approach

Balancing diet and exercise remains crucial for effective weight management. Beyond calories, achieving the ideal balance of Protein, Fat, and Carbohydrates (PFC) according to your goals is also important for successful weight management. Simply put, consistently burning more calories than you consume will result in weight loss, while burning fewer will lead to weight gain. Proper management of diet and exercise is essential, and that's where a well-designed app like Wellness Mons comes into play. Our app not only tracks calorie intake but also displays the ratio of the three major nutrients and takes into account calorie expenditure through BMR, TEF, and physical activity. It provides daily recommended intake and expenditure based on user's body information and goals automatically. If you've struggled with sticking to your goals in the past, our app also includes a feature to nurture a virtual monster, which grows based on your progress and goals. Enjoy achieving your ideal body while having fun with your monster!

In conclusion, the ideal daily calorie burn varies from person to person, but on average, it is around these figures, with a strong emphasis on balancing calorie intake with expenditure.