Have you ever wondered how many calories you burn a day doing nothing? If so, you’re not alone. Many people are curious about their basal metabolic rate (BMR), which is the number of calories your body burns at rest. Knowing your BMR can help you determine how many calories you need to maintain your weight or lose weight.
What is Basal Metabolic Rate (BMR)?
Your basal metabolic rate (BMR) is the amount of energy your body needs to function at rest. This energy is used for vital processes like breathing, circulating blood, and maintaining organ function. Your BMR is affected by factors such as age, gender, height, weight, and muscle mass.
How to Calculate Your BMR
There are several formulas you can use to calculate your BMR, but the most widely used one is the Harris-Benedict equation. This equation takes into account your age, gender, height, and weight. Here’s how to calculate your BMR using the Harris-Benedict equation:
- For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
- For women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
Once you’ve calculated your BMR, you can use it to determine how many calories you need to maintain your weight or lose weight.
How Many Calories Do You Burn a Day Doing Nothing?
On average, an adult’s BMR accounts for about 60 to 75% of their total daily energy expenditure. This means that even when you’re sitting or lying down, your body is still burning calories to keep you alive. The number of calories you burn doing nothing depends on your BMR and your activity level.
According to the American Council on Exercise (ACE), the average adult burns about 1,200 to 1,500 calories a day doing nothing. However, this number can vary depending on your age, gender, weight, and muscle mass.
How to Increase Your BMR
If you’re looking to increase your BMR, there are several things you can do:
- Build muscle: Muscle is more metabolically active than fat, which means it burns more calories at rest. Strength training exercises like weightlifting can help you build muscle and increase your BMR.
- Stay active: Even low-intensity activities like walking and cleaning can help increase your BMR.
- Eat enough protein: Protein is important for building and maintaining muscle. Eating enough protein can help increase your BMR.
- Get enough sleep: Lack of sleep can affect your metabolism and lower your BMR. Aim for 7-8 hours of sleep per night.
Final Thoughts
Knowing your BMR can help you make informed decisions about your diet and exercise routine. While you may not burn a significant number of calories doing nothing, increasing your BMR through exercise and other lifestyle changes can help you achieve your weight loss goals.
