How many calories do I burn per day?

Question

I am 155 lbs and 5 ft 4 in. I am lightly active. I do housework, play with my 2 year old, but I do have a desk job. And I use my exercise bike almost every day for at least 15 min. How many calories should I eat per day and how many am I burning? I am 20 years old. I would like to lose about 35 lbs (be 120 lb). I would like to lose between 2-3 lbs per week.
And how much more exercise should I be doing?

Answer 1

You need roughly 1,800 calories per day to maintain your current weight. If you want to lose two pounds per week, you need a 1,000-calorie deficit every day, and you can't do that by cutting your diet because you'll starve yourself. When that happens, your metabolism slows down and your body greedily hangs on to every last bit of body fat that you have. Not good.

Here are some tips:

1. Try getting that 1,000 calorie deficit by eating 1,500 to 1,600 calories per day and doing enough exercise to burn 700 to 800 calories per day. 40 minutes of cardio will burn darn close to 800 calories.

2. Eat breakfast within an hour of waking up every day -- people who don't are 450% more likely to be overweight.

3. Eat six small meals or snacks per day instead of three square meals per day or one large meal per day. Eating smaller portions more often ramps up your metabolism.

4. Try to get at least 25g of fiber into your diet per day. Best sources are: Apples, beans/legumes, dried fruit, nuts, and whole grain breads/cereals/pasta.

5. Olive oil is a natural appetite suppressant, and it's very good for you. Try taking a tablespoonful three times a day, say, half an hour before meals.

6. Avoid fast food, junk food, soft drinks, and the four deadly C's (cookies, cakes, candy and chips) as much as possible.

7. Build your diet around the "good for you" stuff like eggs, nuts, lean meats, lowfat or nonfat dairy products, fresh fruits and vegetables, and those whole grains.

8. Allow yourself one "cheat meal" per week where you can eat or drink whatever you want as long as you don't stuff. That'll help keep you from feeling deprived of all those things that are really bad for you but taste so good.

Good luck!

Answer 2

To keep a consistant weight you have to burn the same amount of calories that you take in. To lose weight you have to burn More calories than you take in. Keep track of how many calories you take in, and find out how many calories you burn during the day. I'm not sure where to find out like how many calories you burn by jogging a mile. But maybe look around online, or maybe a trainor at your local gym will know. Good Luck.

Answer 3

The first step in designing a personal nutrition plan for yourself is to calculate how many calories you burn in a day; your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body expends in 24 hours, including all activities. TDEE is also known as your "maintenance level". Knowing your maintenance level will give you a starting reference point from which to begin your diet. According to exercise physiologists William McArdle and Frank Katch, the average maintenance level for women in the United States is 2000-2100 calories per day and the average for men is 2700-2900 per day. These are only averages; caloric expenditure can vary widely and is much higher for athletes or extremely active individuals. Some triathletes and ultra-endurance athletes may require as many as 6000 calories per day or more just to maintain their weight! Calorie requirements may also vary among otherwise identical individuals due to differences in inherited metabolic rates.

Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Answer 4

you burn about 2500 kcal per day, try take less cal. and excercise more.
may be 2000 kcal intake per day is good for diet.

you're good, take care.

Answer 5

you burn around 2380 kcal per day.
to loose 3 lbs per week you need to burn 1300 extra callories per day, thats quite a loot, im currently aiming for burning 500 callories a day, IMHO 1300 is quite "violent" , eating more healthy and with some exercise, slow and easy will do it, and its also much more healthy

Answer 6

do about 300 cruches, half an hour of walking, bike ride on your machine for 45 minutes and eat healhty and you WILL achieve your goal!