How Many Calories Do You Burn? BMR and Activity Explained
Understanding how many calories you burn is the foundation of any fitness or weight goal. Most of it happens before you even move — here's how it breaks down.
BMR: calories burned at rest
Your Basal Metabolic Rate is the energy your body uses just to keep you alive — breathing, circulation, cells. It's typically 60–70% of your total daily burn, and it depends on your weight, height, age and sex. Bigger and younger bodies generally burn more at rest.
Add your activity
On top of BMR, you burn calories through daily movement and exercise. Multiplying BMR by an "activity factor" (sedentary to very active) gives your TDEE — total daily energy expenditure, the number that actually matters for maintaining, losing or gaining weight.
Estimate yours
Our free calories burned calculator estimates burn for specific activities, and the BMI calculator gives a quick body-weight screen (see our BMI guide).
Bottom line
Most of your calorie burn is your resting BMR; activity adds the rest to make your TDEE. These are estimates, not exact science — use them as a starting point, track real results, and adjust. For health decisions, pair the numbers with a professional's advice.
