How Many Calories Does the Average Person Burn a Day Without Exercise?

Our bodies are constantly working, even when we are resting. This constant activity requires energy, measured in calories. Several factors, such as age, weight, gender, and metabolic rate, affect how many calories a person burns each day without exercising. You can control your weight and health more effectively if you know how your body uses energy.

Basal Metabolic Rate (BMR)

BMR, or basal metabolic rate, is the quantity of calories required by a person to sustain vital processes like breathing, heart rate, and body temperature. These processes take place on their own, even when you are sitting still or sleeping. BMR accounts for approximately 60-70% of your daily calorie expenditure.

How to Calculate Your BMR?

Using the Harris-Benedict Equation, which varies for men and women, you can calculate your BMR:

• For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)
• For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)

For example, a 30-year-old woman who weighs 70 kg and is 165 cm tall has a BMR of approximately 1,467 calories. This indicates that her body uses roughly 1,467 calories per day to maintain essential bodily processes.

Factors Influencing Calorie Burn

Thermic Effect of Food (TEF)

Calories are also burned during the eating and digesting process. The Thermic Effect of Food (TEF) is responsible for 10% of your daily caloric expenditure. The most energy-intensive foods to digest are proteins, then carbs and fats. For example, if you consume 2,000 calories a day, about 200 of those calories are used for digestion.

Non-Exercise Activity Thermogenesis (NEAT)

Walking around the house, fidgeting, and doing housework are examples of everyday activities that do not qualify as exercise but still burn calories. These activities are included in NEAT. Depending on how active you are, NEAT can contribute 10-20% of your total daily calorie burn.

Body Composition

Even when at rest, muscle burns more calories than fat. This indicates that a person’s BMR is usually higher when they have more muscle mass. For instance, a person with more muscle may expend more calories performing the same exercises as someone with less muscle.

Average Calories Burned Without Exercise

Although the average number of calories burned when not exercising varies greatly, the following is a rough estimate:

• Sedentary Men: 1,800–2,200 calories per day
• Sedentary Women: 1,600–2,000 calories per day

These figures include BMR, TEF, and minimal NEAT. Individuals who perform more daily activities may burn slightly more calories.

Calorie Burn by Activity Level

Light Activity (e.g., walking, cooking)

Making small movements throughout the day can boost calorie burn even in the absence of organised exercise. A 30-minute walk around your home can burn anywhere from 100 to 150 calories, depending on your weight and speed.

Standing vs. Sitting

Standing burns more calories than sitting. For instance, standing for an hour burns about 80-100 calories, compared to 60-70 calories when sitting.

Fidgeting

Fidgeting may seem insignificant, but it can add to daily caloric expenditure. Regular fidgeters may burn up to 350 extra calories per day compared to non-fidgeters, according to studies.

How to Increase Calorie Burn Without Exercise?

Take into consideration these easy suggestions if you want to increase your calorie burn without doing official exercises:

1. Stay Active During the Day
   Increase the amount of movement in your daily routine by walking while talking on the phone or using the stairs rather than the lift.
2. Eat Protein-Rich Foods
   Proteins require more energy to digest, increasing your TEF and overall calorie burn.
3. Maintain Good Posture
   Maintaining good posture while sitting or standing works more muscles, which may marginally increase calorie expenditure.
4. Drink Cold Water
   Drinking cold water forces your body to expend energy warming it to body temperature.
5. Build Muscle Mass
   Gaining muscle gradually raises your resting caloric expenditure, even when you are not exercising.

Conclusion

Your BMR, TEF, and NEAT will determine how many calories you burn each day if you do not exercise. The majority of calories expended by most people are attributed to these components. Exercise increases calorie burn significantly, but even minor lifestyle adjustments can have an impact.

Your general health and weight-loss objectives can be supported by observing your body’s natural energy requirements and implementing tiny, regular habits.

FAQs

What is the Thermic Effect of Food (TEF)?

Your body uses TEF to break down, absorb, and process food. It accounts for about 10% of your daily calorie burn. Consuming foods high in protein can marginally increase your calorie burn because protein requires the most energy to digest.

Can I increase calorie burn without formal exercise?

Yes, you can. Simple activities like standing instead of sitting, walking more often, or even fidgeting can help. Other ways to increase your calorie burn without working out include eating meals high in protein, drinking cold water, and keeping your posture straight. These small changes add up over time and support overall health.

Is burning 200 calories a day good?
Yes, burning 200 calories a day is beneficial. It’s an excellent way to boost your energy levels and make progress toward your fitness or weight-loss goals.

Can I lose 1kg a week?
Set achievable targets. Losing 0.5 to 1 kilogram (1 to 2 pounds) a week is a healthy and realistic goal. To achieve this, you’ll need to burn 500 to 750 calories more than you consume each day. Starting with a goal to lose around 5% of your body weight can be a practical first step.