How many calories should I burn per day? A simple guide to finding your number

From our old home phone number (or, just the catchy one from a 90s TV jingle) to our credit card number, we all have those numbers we've committed to memory. They're so deeply ingrained, we couldn't forget them even if we tried. For people who have been trying to lose weight for many years, their TDEE (total daily energy expenditure) is firmly in that camp.

That is, the amount of calories your body burns each day, just by existing. The logic being, if you just eat less than this amount, you will lose weight. Of course, as many of us have learned the hard way, things aren't always quite this simple. Many other factors can impact our ability to lose weight, such as hormones and metabolic function.

Today, there are more advanced approaches than the 'calories in, calories out' method that help you holistically lose weight. That said, if you're setting out (or continuing) your weight loss journey, getting an accurate idea of your numbers remains fundamental. By going beyond guess-timation, you can set yourself up for weight loss success through an intentional exercise routine and eating plan.

Read on for your guide for finding your numbers — including your current daily calorie burn, and how many you'd have to burn to lose weight.

How many calories should you burn per day?

If you suspected that there's no one answer to this, you'd be correct. Multiple factors impact the number of calories you burn naturally, including your weight, height, basal metabolic rate and how much muscle mass you have. Plus, it depends on your goals — whether you want to lose weight, gain weight or stay the same.

To lose weight

It can be helpful to know that a kilogram of fat contains about 7700 calories [1]. So, to lose one kilogram, you'd need to be in a deficit of 7700 calories. To break things down to feel a bit more manageable, that looks like 3850 calories to lose half a kilo, which you could spread across the course of a week.

For sustainable weight loss, a calorie deficit of around 300 to 500 calories per day is normally recommended [2]. While it can be tempting to dip lower than that to speed up weight loss, it can actually be counterproductive, as it can cause long-term metabolic damage [3].

To gain weight

If the calorie intake needed to lose a kilo of fat sounds like a lot, the good news is that this also works the reverse! You'd need to eat a surplus of 7700 calories to put on a kilo of fat. So, if you've noticed the scale instantly goes up a couple of kilos after you've had a big meal, it's likely actually just sodium, water weight and food mass — not actual fat gain.

If your goal is to gain muscle mass, typically you'd want to focus on eating at a slight calorie surplus, prioritising protein and strength or resistance training. This is going to be a much more effective approach than trying to burn fewer calories. Plus, you'll likely feel a lot better for it!

To maintain weight

To stay at your maintenance weight, you would theoretically need to eat the same amount of calories that you burn. But, due to the body's set weight — the regulatory mechanisms that help keep the body within a certain weight range — this isn't an exact science. You can overeat on some days and undereat on others, and you'll likely find that things balance out.

How many calories do you burn from daily activities?

As mentioned, the amount of calories you burn in a day is heavily dependent on your specific health metrics. However, we can look at some estimates for a 70 kg person and an 80 kg person, per 30 minutes of activity [4].

• Walking at 5 km/hour: 133 for a 70 kg person, 159 for an 80 kg person
• Sleeping: 22 calories for a 70 kg person, 26 for an 80 kg person
• Cooking: 70 calories for a 70 kg person, 84 calories for an 80 kg person
• Sitting and working: 40 calories for a 70 kg person, 47 calories for an 80 kg person
• General gardening: 144 calories for a 70 kg person, 168 calories for an 80 kg person

How to calculate your calories

The good news is, you don't have to be a mathematician to calculate the amount of calories burned in a day. We have a handy calorie intake calculator that does all the work for you. Simply input your age, sex, height, weight and activity level (ranging from sedentary to 'highly active' if you have a very physical job). You can also choose your preferred weight loss pace — maintenance (no weight loss), relaxed (two kg per month), and normal (4 kg per month).

From here, you'll get your basal metabolic rate (BMR). This is the number of calories your body needs for essential functions like breathing, digestion and movement — and you should aim to never dip below this. You'll also get your TDEE (total daily energy expenditure), the total calories you burn daily, including basic functions, activities and exercise. Then, finally, you'll get a calorie deficit figure for weight loss.

Curious about how our calorie calculator arrives at this number? We take your height, weight and gender to calculate your BMR using the Mifflin-St Jeor equation. This is then multiplied by your activity factor using pre-determined figures (such as 1.2 x for sedentary). Then, based on the pace you've selected, we subtract the calorie intake required for safe and sustainable weight loss.

How to estimate your calorie burn

Not sure if you'd be considered sedentary, active or very active?

The most accurate way to track the amount of calories you burn in a day is to wear a fitness tracker device. Although they will vary slightly in accuracy, some popular models include the Fitbit, Garmin, WHOOP and Apple Watch. These devices use pulse points in the body to track your heart rate, which gives a good proxy for calories burned.

Don't already own one, and it's not in the budget? No worries! While they're not quite as accurate, most smart watches also have an in-built step tracker. If you keep your phone with you while you're going about your day, this can give you a rough estimate for how many calories you're burning.

Factors affecting calorie burn

Beyond the obvious 'amount of physical activity,' there are several factors that impact how many calories you burn. Men typically burn more calories than women while doing the same exercises, due to a higher body weight and muscle mass. People with higher lean body mass naturally burn more calories because muscle tissue is more metabolically active than fat. This means it requires more energy to maintain its structure and function even at rest [5].

Another factor impacting calorie expenditure is body temperature. We tend to burn more calories in very hot or very cold conditions, as our body has to work harder to maintain equilibrium. This is one of the reasons saunas and ice baths are so popular. Certain medications, like stimulants, can also impact the amount of calories burned by speeding up the heart rate.

Tips for managing your calories

If you're trying to burn more calories than you consume, one smart strategy is to simply add more movement into your day. This could mean adding in some walking throughout the day or adding in some high-intensity interval training sessions. But what if more exercise isn't an option, or you've already got that covered? Here are some simple tips to help manage your caloric intake in a way that doesn't feel restrictive.

Spend, splurge and save

It can be helpful to think of your food intake like a bank account balance. Most of the time, you're going to 'spend' wisely on the essentials — high-quality, nourishing foods that give you fuel, like veggies, fruits, lean proteins and wholegrains. By loading up on foods that are high in nutritional value but low in calories, you get more bang for your buck.

Volume eating in this way also helps with calories for your occasional splurges. That is, your favourite foods that you just can't bear to part ways with. Thinking about it in this 'give or take' way makes it easier to save your calories and say 'no' to high-calorie foods that just aren't worth it — like that five-day-old piece of cake in your fridge from a birthday party.

Split it up

Not keen on obsessively calorie counting? Another great alternative is to have a menu of options for breakfast, lunch and dinner — each with roughly the same amount of calories. That way, you can pick and choose what you're feeling like, and can feel confident you're going to stay within your calorie budget that day.

Not a huge breakfast person, but love a big dinner? Or, perhaps you can't live without your snacks throughout the day? You can simply allocate your calorie budget accordingly. It's all about being realistic about lifestyle and planning accordingly.

Consider a meal plan

There's a good reason people will hire professionals to tell them what to eat! Not everyone is an expert on the number of calories in every food, and that's absolutely fine. By joining a program like Juniper, you can get a personalised meal plan (based on your needs, tastes and lifestyle) designed by professional dieticians.

Not burning the calories you want?

It can be frustrating when you're sure you're eating fewer calories than you burn and still, the weight won't budge. This can be a sign of one or two things:

1. There are other factors affecting your ability to lose weight
2. Your calorie count is actually slightly off (an easy mistake to make — research shows that most people underestimate their calorie intake by 20 to 50%) [6]

No matter the scenario, Juniper can help make your success inevitable.

Take the guesswork out of calorie counting

The Juniper Program starts from $349/ month for our Juniper Essentials Program and $399/ month for our Juniper Program.

The Juniper Essentials Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health tracking, and access to our supportive and like-minded Juniper community.

The Juniper Program includes clinically proven medical treatment, unlimited follow-up consultations with your Juniper practitioner, health coaching, 1:1 health tracking, access to our supportive and like-minded Juniper community, a welcome kit, and more. The Juniper Program is just $2/ day more than our Essentials Program.

Juniper is an investment in your health. Unlike other weight loss methods, Juniper’s is a holistic program that provides members with access to personalised dietitian and nutritionist support, health coaching, medical support from GPs, nurses, and pharmacists, exclusive app content, digital scales, precision weight tracking, and treatments delivered to your door.

Our Juniper Program pricing reflects the additional benefits our patients receive at a competitive price.

We also offer a 30-day money-back guarantee, so you can be sure Juniper is right for you.

Ready to see if Juniper is right for you? You can check your eligibility here.

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