A calorie is a unit of energy representing the energy your body expends to function and move. The total number of calories you burn over a 24-hour period is known as your Total Daily Energy Expenditure (TDEE). TDEE measures your body’s energy needs, combining the energy required for basic life support and all daily activities. Determining a “good amount” of calories to burn is highly personal, depending on individual characteristics such as age, weight, height, sex, and specific goals. Understanding your TDEE is the starting point for setting effective health or fitness objectives.
The Sources of Your Daily Calorie Burn
Your Total Daily Energy Expenditure is the sum of four distinct components, each contributing to the overall daily calorie burn. The largest and most consistent component is the Basal Metabolic Rate (BMR). BMR represents the energy used to keep you alive at complete rest, fueling essential functions like breathing, blood circulation, and cell production. BMR typically accounts for 60 to 75% of the total calories burned each day.
The second component is the Thermic Effect of Food (TEF). This is the energy your body uses to digest, absorb, and store nutrients from the food you eat. TEF usually makes up around 10% of your TDEE. The type of food consumed impacts this, as protein requires more energy to process than carbohydrates or fats.
The remaining expenditure relates to physical movement, divided into two categories. Non-Exercise Activity Thermogenesis (NEAT) includes all movement that is not planned exercise, such as fidgeting, standing, and household chores. NEAT often accounts for about 15% of TDEE for most people, but it is highly variable.
Finally, Exercise Energy Expenditure (EEE) refers to the calories burned during structured, intentional physical activity, such as running or weightlifting. For the average person, EEE is the smallest component, contributing about 5% of TDEE. However, it can increase significantly for highly active individuals and athletes.
Calculating Your Body’s Baseline Energy Needs
Determining your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR) establishes your baseline energy consumption. This baseline represents the mandatory energy required for your body’s survival. Since direct measurement is impractical for most, BMR is typically estimated using predictive equations.
Two widely used formulas are the Harris-Benedict equation and the Mifflin-St Jeor equation. These equations estimate BMR by accounting for personal factors, including age, biological sex, current weight, and height. The Mifflin-St Jeor equation is generally considered more accurate, but both provide a useful starting point for understanding energy requirements.
Muscle mass is an influential factor because muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even at rest. Once BMR is calculated, an activity multiplier is applied to estimate the full TDEE, reflecting your overall daily movement level. Establishing this initial number is the foundational step for managing your energy balance.
Setting Safe and Effective Intentional Burn Goals
The most practical answer to “what is a good amount of calories to burn” focuses on the intentional burn achieved through exercise (EEE). For sustainable weight loss, the goal is to create a calorie deficit, meaning you burn more calories than you consume. A healthy and widely recommended goal for this deficit is approximately 500 calories per day.
This 500-calorie daily deficit translates to losing about one pound per week, as one pound of fat equals roughly 3,500 calories. This deficit is achieved through a combination of dietary reduction and increasing EEE. Aiming to burn between 300 to 600 calories through structured activity most days of the week is a common and effective target.
The specific number of calories burned in a workout depends on the activity’s intensity and duration. Consistency is more important than achieving extreme targets, and it is important to avoid excessively large deficits, which can lead to fatigue and nutrient deficiencies. For safety, women should not consume fewer than 1,200 calories per day, and men not fewer than 1,500 calories. Sustainable goals prioritize health and recovery.