How to Calculate Calories Burned in a Day

Burning calories is the main objective of any diet plan. Body fat is made up of the excess calories a person consumes. To lose body fat, a person needs to know how many calories they consume daily and how many of these calories are burnt through their daily activity. After calculating how many calories they burn in a day, dieters can then eliminate the excess calories and increase activity to burn more calories. There is a simple formula for calculating how many calories you burn in a day.

Weigh yourself. If your weight is in pounds, convert it into kilograms by dividing the number of pounds by 2.2.

Multiply the number of kilograms by 9.99. Write this sum down to use later.

Convert your height into centimetres by first converting your height into inches: Divide the number of feet by 12. Add the remaining inches to this sum. Next, multiply the total number of inches by 2.54.

Multiply the number of centimetres by 6.25. Write this sum down to use later.

Multiply the number 4.92 by your age (in years). Write this sum down to use later.

Add the sum of kilograms with the sum of centimetres. Subtract the sum from the age formula from this number.

Add 5 to this number if you are male; subtract 161 from this number if you are female. The remaining number is the approximate number of calories you body burns in a day.


To determine how many excess calories you need to eliminate from your daily diet, first determine how many calories you are consuming by writing down everything you eat and drink. Find out how many calories these items have by checking the product's packaging or using an online calorie counter and add these calories up. Next, subtract how many calories your body burns in a day from this number. The sum of this formula is the number of extra calories you will need to cut from your diet or work off by increasing your exercise.

Things You'll Need

  • Weighing scale
  • Paper and pencil
  • Calculator (optional)
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About the Author

Joanne Mendes has been professionally writing since 2007 and began specializing in education topics in 2009. She holds a bachelor's degree in English from St. Mary-of-the-Woods College and a master's degree from Chatham University.