Dancing is a universal form of expression and communication used by humans for centuries. Various forms of dance are part of several cultures, societies or ceremonies. Dance has numerous forms, each with its movements and expressions that vary from one another. There is a form of dance for every age and ability ranging from elaborate classical dancing to just grooving to the music. 

Dancing has countless physical and psychological benefits. There is a reason people like to dance away the night when they are having a hard time at college or work. This physical activity also appeals to people who might find regular workouts hard, typical and boring. 

Dancing has been recommended as an alternate treatment modality by physicians worldwide for quite some time. As a result, it has become a known remedy to prevent and treat many physical and psychological conditions. In this article, we try to explore the various dance forms and how we can use them to lose weight. 

Dancing to Combat Physical Inactivity 

Regular physical activity is proven to help prevent and manage chronic diseases such as heart disease, stroke, diabetes and several cancers. It also helps prevent hypertension, maintains healthy body weight, and improves mental health, quality of life and well-being.  

Despite the numerous benefits, the levels of physical inactivity are very high globally. According to WHO, current global estimates show that one in four adults and 81% of adolescents do not do enough physical activity. Unfortunately, as the countries develop further, the levels of inactivity keep increasing. 

The comfort and ease of modern lives have led to growing sedentary behaviours and lifestyles. Increased levels of physical inactivity negatively impact health and quality of life. Also, the convenience of having everything at your fingertips has led many of us to let go of the necessary amounts of exercise our body needs to function correctly.

Dancing is one of the alternate modes of exercise, and you can use it as a way to stay fit. It is for people of all ages, shapes and sizes. According to research, undertaking structured dance of any genre is equally and occasionally more effective than other types of exercise.

Benefits of Dancing 

Dancing has a wide range of positive outcomes on physical and mental health. It improves the condition of the heart and lungs and increases muscular strength, endurance and motor fitness. It also increases stamina and balance. Dancers are also reportedly more flexible than their non-dancer counterparts. If you have a friend who used to be a dancer, you will notice that performing some yoga poses is much easier for them compared to you. It also helps build stronger bones, which correlates to a lower chance of osteoporosis. 

There is increased coordination and improved balance, along with greater spatial awareness. Finally, you will notice that letting go of your self-consciousness is easier once you start dancing. That is because dancing also enhances self-confidence and social skills. 

Research indicates that dance as a participation-based physical exercise reduces anxiety and depression by increasing dopamine and serotonin levels. These are feel-good hormones that help you feel good after the session.

Dancing to Lose Weight

Losing weight can only be achieved by being in a calorie deficit. Therefore, the number of calories burnt should be greater than the number consumed. Most forms of dancing are a form of aerobic exercises or what is known as cardio. In general, faster dance forms like hip hop and jazz will burn more calories than slow dances like contemporary dancing.

Zumba

Zumba is a dance that involves Cardio and Latin-inspired dance. There is no right or wrong way to do Zumba.  The motto of Zumba is  “Ditch the workout, join the party” and emphasises moving to the beat of the music. The music combines the dance styles of cumbia, salsa, merengue, mambo, flamenco, chachacha, reggaeton, soca, samba, hip hop music, axé music, and tango.

A study indicates that Zumba burns around 9.5 Kcal/min of energy. The typical session of Zumba lasts for about 40 minutes and averages around 369 Kcal of energy expenditure. The energy burned will also depend on the intensity of the workout. Thus, regular participation in Zumba can positively affect body composition and aid in weight loss as long as you mind your calories. It also shows some degree of positive effects on strength and flexibility. 

Zumba offers many different options and is generally considered safe for individuals of every age. However, trainers specifically aim some classes at elderly individuals as the courses for younger people tend to be more high-intensity. According to a study, besides its high calorie-burning benefit, Zumba can also help lower the risk of heart disease. Research also shows its effects on reducing blood pressure. In addition, it also positively influences your lipid profile as it decreases the bad cholesterol and increases good cholesterol. 

Freestyle Dancing

Freestyle is a way of dancing in which the dancer improvises their moves on the spot as they dance instead of having them planned. It is a free and raw dance form where you express yourself with your entire body. It can be freeing and helps unwind after a long work day. You can include various basic movements of structured exercises like squats to work your body more. As long as you are moving your body, you are burning calories. However, restrict yourself from trying extreme moves that are incompatible with the level of your fitness. It may lead to injuries and other problems.

Hip Hop Dancing

Hip hop is a range of street dance styles, including breaking, locking and popping. It has evolved along with hip-hop music and has become a part of hip-hop culture. It is perfect for every age group and can be incredibly vigorous. Furthermore, it is a fast dancing form and burns many more calories when compared to other dance forms. Hip-hop is an entertaining dance form. You can practise it by attending studio sessions or online classes. In addition, it is highly intensive, so one needs to be careful and do proper warm-up exercises beforehand.

Pole Dancing

Pole dancing concentrates around a pole and focuses on acrobatics and dancing. As per ACSM guidelines, you can classify an advanced-level 60-minute pole dancing class as a moderate-intensity cardiorespiratory exercise. When completed for ≥30 minutes, ≥5 days a week (total ≥150 minutes) satisfies the recommended level of activity for improved health and cardiorespiratory fitness. Pole dancing builds upper body and core strength. It also helps in building muscular endurance and coordination. You can use pole dancing as both an aerobic and anaerobic workout. It is also an empowering dance form for women.

Tap Dancing

Tap dance is a form of dance characterised by using the sounds of tap shoes striking the floor as a form of percussion. They use a special kind of shoes that produce metallic sounds. It helps in building lower body strength and coordination. However, the number of calories lost is lesser than in other dance forms. Nevertheless, you can still use this form of dancing to lose weight if you enjoy it, as the love for the form will motivate you to practice it daily. 

Ballroom Dancing

Ballroom dancing has been considered a sport more than a dance form due to the immense amounts of stamina required for this dance form. You do this in pairs, with one individual leading while the other follows. It takes high levels of spatial awareness and allows you to develop the same. It also requires proper posture; practising this dance form can help you maintain a good posture. You can try out ballroom dancing if you have a desk job and tend to sit in front of a screen all day. 

Ballroom dancing includes four significant styles: waltz, tango, foxtrot and quickstep. Waltz is the most traditional type of ballroom dancing which is better for beginners as this style forms the base for ballroom dancing. Tango is an animated version with a lot of expressions and vibrant music. On the other hand, quickstep is the faster variation which requires efficient and neat movements. It is quite an advanced dance form.

Ballroom dancing is an excellent workout as it increases stamina, flexibility and posture. In addition, you can join beginner classes and slowly build up your fitness level.

Dance Workouts 

Dance Workouts have become incredibly popular with various fitness channels. These dance workouts are primarily cardio-based exercises carefully choreographed to have a flow. They include various forms of structured body exercises like squats and jumps. Dance workouts increase flexibility and allow better coordination. They are fun, and you can do them in the comfort of your home. These dance videos have a duration ranging from 10 to 30 minutes. Choose videos based on the intensity level required and your mood. Therefore, this is the perfect choice if you enjoy the privacy of your home and don’t like to join classes where you have to interact with people.

The HealthifyMe Note

All forms of dancing can help you stay fit. Even classical Indian forms like Bharatnatyam, Kathak, Mohiniyattam and Odissi are extremely good for staying graceful and fit. Also, the beauty of these dance forms is that you keep learning emotionally satisfying skills with practice. On the other hand, pop forms are essential to de-stress and stay in shape. So, if you are not into gymming, pick up a form that appeals to you and see your body changing. 

Important Points to Consider Before You Start

If you are planning to lose weight by dancing, there are a few things you need to keep in mind. 

Understand Your Fitness Level

First things first, it is crucial to understand the fitness level of your body. Jumping into intense dances from the get-go can cause injuries. According to studies, injuries are extremely common in dancers. It is often difficult for individuals without prior experience to try ballet or traditional dance forms. Zumba is a versatile dance form that caters to individuals of every fitness level. Dance Workouts are also divided into light, moderate and intense. So choose accordingly to avoid injuries.

Understand Your Goals

Each form of dance allows change in body composition and can help reduce weight. However, few dance forms help you in burning more calories than others. For example, hip-hop can help you burn more calories than dance workouts. Some dances have bonus advantages. For example, ballet enables you to gain balance, while Zumba allows flexibility. Latin dances are very useful for gaining spatial awareness. Depending on your goals, go for the dance form you like. 

Stretch Before You Dance

Dynamic stretching or warming up is a must before dancing. Never do static stretching before dancing. It reduces the heart rate and decreases the intensity threshold you can reach. Dynamic stretching is a stretch that is an active movement as a result of muscle contraction—for example, circling the ankle or shoulders or controlled leg and arm swings. Lighter versions of other exercises are also acceptable for warming up. 

How Much Time Should You Dance to Lose Weight?

The amount of calories burnt through dancing depends on the intensity and style. It also depends on the weight of the person. Therefore, the greater the person’s weight, the more calories are burnt. The average person will burn 300-800 calories per hour while dancing. 

The formula used for calculating the number of calories burnt per minute is

Calories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200

“MET” measures the energy cost of physical activity for a particular period. 

Below are the number of calories burnt per hour of dancing for different dance forms.

• Ballroom, slow: 215 calories
• Tap Dance: 344 calories
• Aerobic dance, low impact: 358 calories
• Aerobic, general: 523 calories
• Freestyle Dancing: 558 calories
• Kathak: 300-400 calories
• Bharatnatyam: 400-500 calories

Please note these are an approximation based on an hour-long session. 

The HealthifyMe Note

Dancing is a creative form of self-expression. It works at several levels. Syncing your movements with rhythm and music enhances coordination and agility. It improves your lungs and heart health. Dancing strengthens muscle tone and helps in weight management. 

Summary

Dancing is an excellent way to lose weight. It can be helpful for individuals who find routine workouts boring. It is a perfect way to introduce physical activity to people with a sedentary lifestyle. Research has proven that dance routines are as effective as workout routines for losing weight. Dancing is also suitable for individuals of all ages and abilities. It has also been proven to affect cardiovascular and mental health significantly. It is a good option for de-stressing. Dancing strengthens muscle tone and helps in weight management. 

You should choose the form of dancing based on interest and physical capability. For example, it is difficult for a person with no physical training to jump into ballet, one of the most complex forms of dance. It is also essential to decide on the duration of your sessions based on your goals, as different forms burn different levels of calories. You can also mix and match the forms. For instance, you can alternate between Zumba and freestyle. To conclude, dancing is an excellent method of losing weight while having fun.

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Jump to calories in
Breast | Wing | Thigh

Low in fat but packed with protein, chicken breast is an excellent choice for weight loss and a healthy diet.

According to the United States Department of Agriculture (USDA), one 120g serving of boneless, skinless chicken breast has 193 calories, with 36 grams of protein, 4 grams of fat, and zero carbs.

“As long as you’re eating the breast meat, chicken is considered a lean meat,” says Emily Tills, M.S., R.D.N., C.D.N. “Chicken is a great protein option — lean, cheap, and readily available.”

When it comes to chicken breast, calories and nutritional content will depend on how you cook it and whether or not you eat the skin (which contains a good deal of fat).

Poaching, baking, roasting, and broiling boneless, skinless chicken breasts are the healthiest options; frying even boneless, skinless breasts in oil, can add significant calories and fat.

Read on for a caloric breakdown of the different preparations of chicken breasts, wings, and thighs.

Chicken Breast Calories

1 medium breast, boneless and skinless (120g): 193 calories, 36 grams protein, 4 grams fat

1 medium breast, boneless with skin (130g): 250 calories, 34 grams protein, 11 grams fat

Fried Chicken Breast Calories

1 medium breast, boneless, skinless, and no coating (120g): 211 calories, 36 grams protein, 7 grams fat

Chicken Wing Calories

1 drummette (22 g): 55 calories, 5 grams protein, 4 grams fat

1 wing (35 g): 88 calories, 8 grams protein, 6 grams fat

Fried Chicken Wing Calories

1 drummette (22 g): 63 calories, 4 grams protein, 4 grams fat

1 wing (55 g): 158 calories, 11 grams protein, 11 grams fat

Chicken Thigh Calories

1 large thigh, with skin (105 g): 243 calories, 24 grams protein, 15 grams fat

1 large thigh, skinless (90g): 160 calories, 22 grams protein, 7 grams fat

Fried Chicken Thigh Calories

1 small thigh, with skin (100 g): 271 calories, 19 grams protein, 19 grams fat

1 medium thigh, skinless (100 g): 230 calories, 20 grams protein, 14 grams fat

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Got some time on your hands? We hope so, because if you’re trying to eat 100 calories of most vegetables, you’re going to need to chomp down on a whole lot of food.

Just look at the bowl of spinach below to see what we mean — it takes an impressive 14 cups to even get close to 100 calories.

For some snacks and most desserts, it’s pretty easy to overdo it and eat way more than 100 calories in a sitting.

And even though nuts have a ton of benefits, those add up to 100 calories pretty quickly, too.

But with vegetables, you can eat a LOT of them without worrying about how many calories they contain.

That’s what makes them such a great food for weight loss: You can eat a lot of them, they fill you up, but they don’t weigh you down with calories.

With all of that in mind, we created this handy visual guide that shows what 100 calories of different types of raw vegetables looks like.

This will help you understand how many veggies you can eat for a shockingly few amount of calories!

100 Calories of Spinach

14 cups spinach (about 15 oz.) = 97 calories

100 Calories of Bell Peppers

3 medium bell peppers = 93 kcal

100 Calories of Mushrooms

25 medium mushrooms = 99 calories

100 Calories of Brussels Sprouts

13 Brussels sprouts = 106 calories

100 Calories of Kale

13 cups (about 9.6 oz.) = 96 calories

100 Calories of Beets

3 medium beets = 105 calories

100 Calories of Corn

⅔ cup corn = 107 calories
As a starchy food, you don’t get quite as much volume of corn for 100 calories as you do with most veggies.

100 Calories of Asparagus

32 medium spears asparagus = 102 calories

100 Calories of Eggplant

5 cups chopped eggplant = 102 calories

100 Calories of Celery

18 medium celery stalks = 101 calories

100 Calories of Cauliflower

3¾ cup chopped (about ½ large) = 100 calories

100 Calories of Artichoke

1½ medium artichokes = 90 calories

100 Calories of Broccoli

5 cups broccoli florets = 99 calories

100 Calories of Potato

¾ small potato = 98 calories
As a starchy food, you don’t get quite as much potato for 100 calories as with most veggies.

100 Calories of Cucumber

2¼ cucumbers = 102 calories

100 Calories of Lettuce

1 head romaine = 106 calories

100 Calories of Green Bean

58 green beans = 99 calories

100 Calories of Carrot

4 medium carrots = 100 calories

100 Calories Zucchini

3 medium zucchini = 100 calories

100 Calories of Zucchini

0.85 cup peas = 100 calories
As a starchy food, you don’t get quite as much volume of peas for 100 calories as you do with most veggies.

Veggies and Weight Loss

When you’re trying to lose weight, volume is the name of the game, and vegetables are the MVP.

You can eat a large volume of veggies that will satisfy you, even though they don’t pack in a ton of calories.

That’s because veggies are filled with water and fiber — both of which help you feel full — and stay full for a while.

Consider how much fuller you might feel after eating 100 calories of lettuce (that’s one heck of a lot of salad) compared to how you might feel after nibbling a 100-calorie morsel of cookie.

Or, think about snacking on three whole bell peppers versus 10 cashews…both of which give you about 95 calories.

Plus, if you’re busy chomping down on 18 celery stalks, you’ll have less time to eat said cookie, which can also help with weight loss.

The Best Ways to Eat Veggies

Unless your name is Popeye, you probably don’t want to chow down on 14 cups of raw spinach.

Instead, try cooking the vegetables that have an enormous volume for 100 calories to make it more manageable.

This releases some of the water in vegetables, making them, in effect, shrink.

That means the daunting 14 cups of spinach will reduce to about two cups of cooked spinach.

The 25 raw button mushrooms it takes to get to 100 calories, when chopped and sautéed, will reduce to less than one cup of mushrooms.

Yes, this removes some of the water we mentioned before, but you’ll still benefit from the fiber and other nutrients. Plus, it means you’ll be more likely to eat it.

And don’t forget the seasonings. Use herbs and spices to add delectable flavor to vegetables.

Try fresh or dried parsley, thyme, rosemary, or tarragon, or a sprinkle of curry, cumin, paprika, garlic powder, and even cinnamon and nutmeg.

Not only will you want to eat your veggies, a study shows that you might actually end up eating more of them.

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Many of us on our fitness journey must have heard the term BMR Calculator. However, most of us do not know the importance of calculating BMR. Like several other calculators, including BMI and calorie calculators, the BMR calculator also plays a vital role in improving our efforts to get fitter and maintain healthy body weight. It is no secret that the more we know about our body’s performance, the better we can work to improve. The Basal Metabolic Rate is no different. 

Everyone requires a certain amount of energy to survive, even if you decide to stay in bed all day. Recall the last time you were sick. Your body still requires you to eat food to function and heal. BMR is this minimum need of calories at times of basic functioning while at rest. BMR calculator makes it possible for you to know your calorie requirements.

With technological advancements and more research on subjects like obesity and healthy body weight, it has become clear that calories play the most significant role in healthy body weight management. If you plan to get into shape, build muscle or boost your immunity, the BMR calculator can help you make informed decisions. You can better prep your diet and choose exercises that fulfil your purpose, whether to lose weight or bulk up on muscles. 

Let us begin with understanding what exactly is BMR and how you could use it to reach the best version of your health. 

What is BMR?

BMR stands for Basal Metabolic Rate. The importance of a healthy metabolism for healthy body weight is well known. The term basal means basic. So, basal metabolic rate represents your basic metabolism. Your body burns calories even when sitting or resting and when your digestive system is inactive. 

You burn most of your daily calories with zero effort, movement, or even without trying. Your body is burning calories to keep your organs functioning. For example, your body burns calories to keep your heart pumping and your lungs breathing. Whether you’re sleeping, talking on the phone, working in your office, or watching TV, your body keeps burning calories. So, these calories add up to your BMR. You can think of it as the amount of energy your body needs to burn these calories.

Your BMR primarily depends on involuntary functions like breathing, digestion, pumping blood and reflex actions. Therefore, it is directly proportional to the type and intensity of the physical activity you engage in daily.

Changes in the BMR such as increased physical activity or muscle mass will increase the number of calories burnt during minimal functioning. Similarly, increased body fat will have a decreased metabolic rate or a reduced number of calories burnt during rest.

Studies by the International Journal of Obesity suggest an accurate estimation of BMR to be critical for the rigorous development of obesity control and prevention strategies. Although BMR is a standard of physical well-being, it is unique for your body, typically depending on your age, height, weight and gender.

What is a BMR Calculator? 

As the name suggests, a BMR calculator estimates your basal metabolic rate or the number of calories expended. However, it demands a neutral temperature in the environment. In addition, you need to calculate it when the subject’s digestive system is inactive for about 12 hours. Many times it might also require your sympathetic nervous system to be inactive. In other words, it is best to measure it in a relaxed position.

Calculating BMI can be an excellent way to decide your adequate calorie consumption. If you know your BMR, you can better determine your caloric needs for healthy weight loss. In addition, your BMR can help determine the number of calories you should eat to meet your goals. So, if you want to lose weight, you will need to eat less than your BMR (or maintenance calories). But, at the same time, if you wish to gain weight, you will have to eat more.

Calculating BMR: Prevalent Formulas

Calculating BMR can be easy if you understand its fundamentals. However, with advanced research, people use several formulas to do so. That is because different researchers have come up with different formulas and methods to calculate BMR. 

Harris-Benedict Formula

Harris-Benedict formulated the first equation to find BMR and revised it in 1984. It is one of the most popularly used BMR formulas. Here is the formula:

Mifflin-St Jeor Equation

Most of the BMR calculators also rely on the Mifflin-St Jeor Equation. Here is the formula:

In both the formulas given above, W is body weight (kg), H is the height (cm), A is age, and F is body fat (%)

According to a study, the Mifflin-St. Joer equation is a useful method. However, there also exist questions about its variation in accuracy levels across populations. For example, it is low in accuracy for the obese population and comparatively more accurate for the non-obese populous. As a result, various researchers have proposed alternative equations that are yet to be labelled credible. 

BMR for Women and Men: An Example

As seen above, there exists a difference in the individual formulas between men and women. Research suggests that women have slightly lower BMR compared to men. 

Let us calculate the BMR for each using examples:

• Gender: Female
• Age: 36
• Weight: 58 kg 
• Height: 170 cm 
• Physical activity: Light activity 1 to 3 days/week 

Basal Metabolic Rate = 1,790 calories/day

• Gender: Male
• Age: 52
• Weight: 69 kg
• Height: 164 cm
• Physical Activity: Daily exercise 

Basal Metabolic Rate = 2,263 calories/day 

Factors Affecting Your BMR

As per research, several factors work in combination to influence your BMR. These factors are:

• Body size: Larger adult bodies have more metabolising tissue and a larger BMR. 
• Amount of lean muscle tissue: Muscle burns kilojoules rapidly. Hence, lean muscle tissue can affect BRM.
• Amount of body fat: Fat cells are ‘sluggish’ and burn far fewer kilojoules than most other tissues and organs of the body.
• Crash dieting, starving or fasting: Eating too few kilojoules encourages the body to slow the metabolism to conserve energy. As a result, BMR can drop by up to 15%, and if lean muscle tissue is also lost, this further reduces BMR.
• Age: Metabolism slows with age due to loss of muscle tissue and hormonal and neurological changes.
• Growth: Infants and children have higher energy demands per unit of body weight due to the energy demands of growth and the extra energy that the body requires to maintain its temperature.
• Gender: Generally, men have faster metabolisms because they tend to be larger.
• Genetic predisposition: Your genes may partly decide your metabolic rate.
• Hormonal and nervous controls: The nervous and hormonal systems control your BMR. Hormonal imbalances can influence how quickly or slowly the body burns kilojoules.
• Environmental temperature: If the temperature is very low or very high, the body has to work harder to maintain its average body temperature, which increases the BMR.
• Infection or illness: BMR increases because the body has to work harder to build new tissues and create an immune response.
• Amount of physical activity: Hard-working muscles need plenty of energy to burn. Regular exercise increases muscle mass and teaches the body to burn kilojoules faster, even when at rest.
• Drugs: Drugs like caffeine or Nicotine can increase the BMR.
• Dietary deficiencies: For example, a diet low in iodine reduces thyroid function and slows the metabolism.

Since so many factors affect your BMR, it can be challenging to conclude whether you have a healthy BMR or not. However, any BMR is healthy if it is balanced. 

Benefits of Using a BMR Calculator

Understanding how many calories your organs will need to function efficiently helps when you are engaged in reaching your fitness goals. Hence, the importance of calculating your BMR is essential. In addition, it can help combat various health issues. Some of the critical benefits of calculating your BMI are:

Weight Management

Knowing your BMR would help you understand how many calories your body requires for optimal functioning. It will prevent you from consuming too many or too few calories. The importance of eating balanced calories in bodyweight management is no secret. Since the BMR calculator gives you an exact estimation of your calorific requirements, you can plan your calorie intake as per your fitness goals.

Easy Meal Planning 

Most people try to attain quick results from rigid diet plans. These diet plans would specify the units of energy in each food. This whole process takes away the simple pleasure of enjoying food. By using a BMR calculator, you now know your BMR, around which you can plan meals, snacks, cuisines and whatnot. You can do away with strict calories counting that might not be sustainable for everybody. 

Gain Muscle Strength

Healthy weight management is not only about losing weight. It also involves efforts to gain muscle strength. Gaining more muscle and more power requires greater physical training that demands more energy from your food’s nutrition. The knowledge of your BMR will guide you with a specific combination of calorie intake based on your intensive physical training. Here you can strengthen your goals with assistance from a dietician or a gym trainer.

Manage Chronic Conditions

Managing chronic conditions like PCOS and endometriosis requires caloric restrictions and physical activity. That helps meet the body’s energy requirement in such diseases without making you gain excess weight. 

A research paper suggests performing aerobics and strength activity (moderate exercise) for 30-60 minutes per day. With the help of BMR, you can quickly assess your body’s calorific needs and match it with a calorie intake spread throughout the day to result in a permanent energy balance of +/- 300 calories.

Other Benefits

• Since your calorie intake and weight management play a crucial role in managing your heart health, calculating BMR would indirectly help improve your heart health. 
• Several lifestyle diseases are a result of unhealthy eating. When you know how many calories you need, you can seek help from a nutritionist in designing a healthy meal plan to give you enough nutrition and keep your calories in check. That will reduce the risk of lifestyle diseases.
• Research says metabolic risk factors lead to changes in the metabolic system and increase the possibility of lifestyle diseases. These diseases include increased BP, glucose levels, fat in the blood and obesity. 
• Knowing your BMR will help you decide the best ways to reach your ideal body and health. That can assist you in gaining an increased level of general well-being and life satisfaction.

BMR Calculator for Weight Loss

Your body metabolism and calorie intake are significant elements of your weight loss journey. So, your aim should be to have a well-performing metabolism and know your calorific requirements. Once you know your body’s natural energy output, you can utilise the numbers to help you reach your weight loss goals by adjusting your calorie consumption and indulging in physical activities.

Once you have your BMR numbers, it also becomes simple to calculate and recognise how many excess or deficient calories you consumed.

• Step 1: Track your nutritional input (what you eat/drink in a day).
• Step 2: Subtract your BMR or your energy output. 
• Step 3: Subtract your exercise activity or calories burnt 
• Result: The resulting number displays excess or deficient calories.

Here is an example to understand it better:

Aman is a 35-year-old man weighing 75 kgs, and he is 157 cm tall. He wants to get into shape and achieve his fitness goals. So, he decides on using a BMR calculator to identify his BMR. Since he can only work out 1-3 times a week, the BMR calculator gives him his calorific needs as 2147 calories/day to perform basic activities.

Here’s how Aman used his BMR to understand if he is on the right track:

• Food consumption (nutritional) throughout the day: 2,460 calories
• BMR = 2,147 calories
• 20 minutes of jogging = 200 calories burnt
• 25 minutes of weight training = 125calories burnt
• Resulting number = 2460-2147-200-125 = (-12) calories

Since the resulting number is negative, Aman is consuming fewer calories than what he is burning. 

It is no secret that you will lose weight if you do so because weight loss results from a calorie deficit. However, it does not mean you need to starve yourself. Instead, you can plan your diet and exercise based on your BMR. You do not have to follow strict diets but be mindful of consumption based on your BMR and activity. 

The Link Between Activity Levels, Weight Loss and BMR

Along with the diet you consume, your physical activity throughout the day is vital in your BMR reading because your daily calorie needs are directly based on your activity level. 

Exercise may vary in type, intensity and frequency throughout the week. So, there is no limitation to the type or means of exercise you choose. It can vary from jogging, swimming, dancing, yoga, Zumba, playing basketball, daily chores like washing clothes, etc. 

Classifying Exercises/Activity Based on Intensity

• Moderate exercise: 15 -30 minutes of activity involving elevated heart rate
• Intense exercise: 45-120 minutes of activity involving elevated heart rate 
• Very Intense exercise: 2 hours or more of activity involving elevated heart rate 

Classifying Exercises/Activity Based on Frequency

• Sedentary: No or little exercise
• Light Exercise 1 to 3 times a week
• Moderate Exercise 4 to 5 times a week 
• Intense exercise 3-4 times a week
• Intense exercise 6-7 times a week 
• Very intense exercise daily/physical job (labour work)

Frequency of Exercise/Physical Activity to Daily Calorie Requirement Ratio

• Sedentary no or little exercise: Your calorie requirement is BMR*1.2
• Light Exercises 1 to 3 times a week: Your calorie requirement is BMR*1.375
• Moderate Exercises 4 to 5 times a week: Your calorie requirement is BMR*1.55
• Intense Exercises 3 to 4 times a week: Your calorie requirement is BMR*1.725
• Very Intense exercises daily: Your calorie requirement is BMR*1.9

Your BMR would change according to what type and intensity you engage in each day of the week. For example, if you want to lose weight, you need to burn more calories than the energy you get from the food. You should do both of these things according to your BMR reading.

A recent blog by the Harvard Medical School gave a list of 30 gym activities and calories a person would burn while performing the activity for 30 minutes. In addition, it mentioned the number of calories burnt if people of three varying weights engaged in them, precisely 57 kgs, 70 kgs, 84 kgs. These may seem restrictive but may give you a slight idea about the same.

Difference between BMR and RMR

RMR and BMR are common measurements of how much energy your body uses. Although many people use them interchangeably, they are slightly different from each other. RMR is “resting energy expenditure”, meaning the energy you burn only while resting. However, “basal energy expenditure” is the energy you burn throughout the day via basic activities involving your body functions. A simple distinction between the two is:

• The number of calories your body burns while at rest is measured by RMR (resting metabolic rate).
• The BMR (basal metabolic rate) is the calorie needed for your body to execute its most essential processes, such as breathing, generating cells, regulating temperature, etc.

Both sound comparable, and monitoring your RMR or BMR can provide a decent benchmark for your body’s energy requirements. The main distinction is that your BMR is a more accurate calculation depending on its calculation methods.

Food’s Effect on Your BMR

Your BMR rises after you eat because you use energy to eat, digest and metabolise the food you have just eaten. The rise occurs soon after you start eating and peaks two to three hours later. Studies suggest that the BMR can change between 2-30%, depending on the meal size and the type of food you eat. 

Different foods raise BMR by differing amounts. For example: 

• Fats raise the BMR by 0–5%.
• Carbohydrates raise the BMR by 5–10%.
• Proteins increase the BMR by 20–30%.
• Hot spicy foods (for example, foods containing chilli, horseradish and mustard) can have a significant thermic effect.

The Bottom Line

Calories are the key to achieving any fitness goal. With detailed data on food and exercises, you may know the calories you consume or burn. However, knowing how many calories you burn while at rest and performing basic activities can make a difference in deciding your calorie consumption. Once you know the exact calorie requirement to let your body function normally, it can be easy to execute and plan your fitness efforts more accurately. That explains the importance of calculating your Basal Metabolic Rate (BMR). 

Since your BMR can vary for different individuals, it is essential to calculate it in the right environment and use the right formula. However, it can be challenging at times. So, it is best to use the most accurate BMR calculator designed by experts under the supervision of nutritionists and dieticians. So, use the most accurate BMR calculator by HealthifyMe that will help you decode the specific needs of your body to help you reach your desired goals.

Frequently Asked Questions (FAQs)

Q. What is a good BMR?

A. There is no standard BMR that is considered good. Any BMR can be healthy if it is balanced. However, since several factors affect BMR, there are no standards to define a standardised healthy BMR.

Q. How can I calculate my BMR?

A. There are mainly three formulas available to calculate BMR. So, you can use the Mifflin-St Jeor Equation, revised Harris-Benedict Formula or the Katch-McArdle Formula. However, the easiest way would be to use the digital BMR calculators available. For example, you can use an accurate BMR calculator by HealthifyMe here. 

Q. How much BMR is normal?

A. Since BMR depends on various factors, there is no normal range for BMR. However, any BMR is healthy if you balance it well. It indicates how many calories you burn while at rest and helps you decide how many calories you should consume to maintain a healthy body weight.

Q. What is a good BMR for my age?

A. BMR is usually calculated for adults between 18 and 80. All factors, including age, sex, exercise, diet, height, weight, etc., play an essential role in determining if your BMR is suitable for your age. If you balance it, any BMR is healthy.

Q. What is the ideal BMR for a woman?

A. There exist variations depending on various other factors, including age, physical activity, height, weight, pregnancy status, muscle mass, etc. For example, a woman who is 36 years old, weighing 58 kg, with a height of 170 cm, not currently pregnant and engages in light exercise for 1-3 days a week should approximately use 36.5calories/hour.

Q. Should you eat below your BMR?

A. A healthy individual should not eat below their BMR as it could result in unhealthy weight loss, loss of muscle mass, and deficiency of vitamins and minerals, eventually leading to problems in proper functioning. However, if you wish to lose weight, you can eat less than your BMR under the guidance of an expert nutritionist or healthcare expert.

Q. How many calories should I eat based on my BMR?

A. The number of calories you should consume depends on your fitness goals. If you are eating fewer calories than your BMR, it can hamper your body’s regular functioning. However, if you eat more calories than your BMR, you can burn them through exercise and physical activity to achieve healthy weight loss goals. So, to simplify it, you should eat more calories to gain weight. Whereas, if you want to lose weight, you should eat fewer calories.

Q. What happens if I eat less than my BMR?

A. Since BMR is the number of calories you require for the optimum functioning of your body’s vital organs, eating less than your BMR is not advisable. It can hamper your body’s regular activities like heart functioning, respiratory system etc. It can also lead to unhealthy weight loss, loss of muscle mass, and deficiency of vitamins and minerals, eventually leading to problems in healthy body functioning. However, if you aim to lose weight, you can eat fewer calories. But, you should always do that under the guidance of an expert.

Q. What foods speed up your metabolism?

A. Foods that might help speed up your metabolism are cottage cheese, lentils, apple cider vinegar, whole grains, chillies, chia and flax seeds, coconut oil and yoghurt.

Q. What drinks help boost metabolism?

A. Green tea, chilli guava lemonade, a spinach kale smoothie, apple cinnamon water, protein shakes, coconut water, apple cider shots, and ginger shots are a few drinks that can help boost your metabolism. 

Q. Is 1500 calories a day enough?

A. The number of calories your body needs depends on your BMR readings. Your BMR will help you know how many calories you need for the vital organs of your body to function. However, It will differ for different individuals. Hence, it is essential to calculate your BMR and identify the adequate calories that you require.

Q. Why is BMR important?

A. BMR is the amount of energy your body uses when you are at rest and the calories you burn while performing regular functions of your body organs. As a result, it helps you assess the number of calories you require to function normally. Hence, BMR acts as a guide to efficiently plan and achieve one’s fitness goals. In addition, it can help you plan meals, choose exercises, and engage in activities that help you lead a healthy life for a long time. 

Q. Should BMR be high or low?

A. A high or low BMR depends on various factors like age, sex, exercise, diet, etc. For example, a teenager in his puberty may have a high BMR during the time of a rapid growth spurt. At the same time, an older adult of 75 years of age may require a lower BMR/calories/day to function. 

Q. How does stress affect BMR?

A. Cortisol, the stress hormone, can be a leading cause of obesity in many individuals. In healthy individuals, stress can increase the rate at which your heart pumps blood, affecting your metabolic performance. In addition, stress directly or indirectly affects the quantity and quality of your diet. For example, some like to overexert themself during stressful times, while others do not want to engage in exercise. All these things together affect one’s BMR.

Q. What are the 5 major factors for a person’s metabolism?

A. Five significant factors for a person’s metabolism include their age, gender, height, weight and the type and intensity of physical activity they engage in.

Q. How does body composition affect BMR?

A. Body composition includes the composition of fat tissues, muscle mass, water weight, body size, and surface area. All these elements contribute to the gross body weight, which helps identify whether your body metabolism is fast or slow, affecting the BMR. 

Q. How does muscle affect BMR?

A. People with more muscle mass usually have faster metabolisms. 

Q. Does running increase BMR?

A. Any form of physical activity has to be kept consistent to boost your BMR. So, if you run regularly, it can help improve your BMR.

Q. What foods decrease metabolism?

A. Foods that help decrease your metabolism include white flour, red meat, omega-6 fatty acids, soda, fruit juices, energy bars, etc. 

Q. How is BMR related to weight loss? 

A. Your body metabolism and calorie intake are significant elements of your weight loss journey. So if you have a well-performing metabolism, your body will burn more calories while at rest. That will help you decide how many calories you require to function. Then, depending on your BMI results, you can modify your calorie consumption to reach a calorie-deficit plan, which can help you lose weight.

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You’ve probably heard the weight-loss “rule” that it takes 3,500 calories to lose a pound.

The idea is that you can lose one pound by creating a 3,500-calorie deficit — either by burning 3,500 calories or by eating 3,500 fewer calories.

But it’s not that simple.

How many calories it takes to lose a pound varies from person to person, and it can change from week to week.

Here’s what you need to know about calories — and how many you need to reach your goals.

How Many Calories Does It Take to Lose a Pound?

The “3,500 calories to lose a pound” rule is appealing because it sounds simple — if you want to lose a pound per week, just aim for a 500-calorie-per-day deficit.

But weight loss is more dynamic than that.

“Weight loss is more than a math equation,” says Sonya Angelone, M.S., R.D.N., and spokesperson for the Academy of Nutrition and Dietetics.

“For most people, 500 calories is a modest reduction and one that is realistic to maintain. However, it doesn’t naturally translate to a one-pound weight loss per week,” she explains.

In fact, the 3,500-calorie rule can significantly overestimate the amount of expected weight loss, because it doesn’t account for important factors like the way energy expenditure can decrease as you lose weight.

“As those pounds come off, your metabolic rate goes down because there’s less of you,” says Andrea N. Giancoli, M.P.H., R.D.

Another problem with the 3,500-calorie rule: If you approach weight loss as a simple “calories in, calories out” equation, you may be tempted to severely restrict your calorie intake to create a bigger deficit.

But that can backfire by slowing down your metabolism, Angelone says: “Then you don’t require as many calories, so weight loss will slow down.”

Dietary restriction can also lead to decreased muscle mass, which further hinders your weight-loss efforts.

Rather than trying to calculate how many calories it takes to lose a pound, focus on eating a healthful, balanced diet.

What Are Calories?

Short answer: Calories are the amount of energy a food or drink provides.

One calorie is the amount of energy it takes to raise the temperature of 1 gram of water by 1 degree Celsius.

But the calories we see listed on nutrition labels actually refer to kilocalories — the amount of energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

Historically, researchers used a tool called the bomb calorimeter to determine how many calories a food contained.

Now, scientists and manufacturers typically rely on the Atwater system, which calculates the calories in a food based on the calorie values of its macronutrients:

• Carbohydrate = 4 calories per gram (grams of carbohydrates in the form of insoluble fiber may be subtracted from the total number of grams)
• Fat = 9 calories per gram
• Protein = 4 calories per gram
• Alcohol, aka the “fourth macro” = 7 calories per gram

How Many Calories Should You Eat Daily?

There is no single number of calories that is right for everybody to consume, but there are formulas that can help you figure out the general range that’s right for you.

The number of calories you need each day depends on whether you want to maintain, lose, or gain weight, as well as various factors such as your gender, age, height, current weight, activity level, and metabolic health.

On average, adult men need about 3,500 calories a day while adult women need about 2,200 calories per day.

First things first: It’s important to understand why we need calories.

We use the energy from food (aka calories) to live and breathe, grow and repair cells, circulate blood, adjust hormone levels, and for many other processes that hum away even when we’re parked on the couch.

These functions make up our basal metabolic rate (BMR), also called “resting metabolism.”

This is the minimum number of calories you should consume each day; dipping below that number can actually sabotage your weight-loss efforts.

Of course, physical activity — whether we’re talking about mundane tasks like folding laundry or more vigorous endeavors like going for a run — burns additional energy.

And genes, hormones, and gut bacteria can also play a role in how your body uses calories, says Angelone.

So how many calories do you need each day?

There’s no one-size-fits-all answer for this — it depends on your age, your size, how much muscle you have, your activity level, and your weight goals.

(You can estimate your daily calorie goal based on these factors using the National Institute of Health’s Body Weight Planner.)

Why What You Eat Matters

A calorie is a calorie, right? Well, not really. While you don’t want to consume more calories than you need, research suggests weight loss isn’t just about the number of calories you eat and burn, but also where those calories come from.

Let’s put it this way: Your body will respond differently to 400 calories’ worth of roasted chicken and steamed veggies versus the same calorie allotment of soda and donuts.

“It’s important that we choose quality foods rather than empty calories,” Giancoli says. Otherwise, it’s easy to miss out on important nutrients.

High-quality foods — like whole grains, nuts, lean protein, fruit, and vegetables — can help support sustainable weight loss over time.

There are plenty of nutritious foods that are naturally low-calorie, like fruits and veggies.

Plus, there are smart ways to make healthier swaps for your favorite higher-calorie foods. “Calories should be based on eating a variety of healthy, minimally processed foods,” Angelone says.

Benefits of Calorie Counting

For many people, counting calories can be a great starting point — it offers a form of structure, and tracking calories can help you get a handle on what you consume, how much you consume, and when you consume it.

One of the main benefits of counting calories is that it can help you eat healthier and make more informed food choices.

When you use an app to track your daily intake, you’ll probably be surprised to learn how many calories are in some of the foods and drinks you regularly consume.

As you become more aware of how many calories are in different foods, you’ll make smarter decisions when eating out or at someone else’s home.

For instance, if you’re ordering a grande red eye at Starbucks (which contains two shots of espresso, whole milk, and brown sugar), this drink alone adds up to 250 calories.

Not so great if you’re trying to watch your weight or stay within a certain calorie range each day.

On the other hand, knowing exactly what’s in your meals allows you to keep track of how much protein, carbs, fat and fiber they contain as well as the amount of vitamins and minerals they have.

This can ensure that your diet includes all the nutrients necessary for good health.

But calorie counting takes a lot of effort and time, and it’s not for everybody, Giancoli says.

And the biggest problem with counting calories, Angelone says, is that we tend to focus more on numbers — not how full we are or which foods make us feel good.

Bottom line? The 3,500-calorie myth is just that — a myth.

Can a combination of eating less and exercising more help you lose weight? Of course, but there’s no perfect mathematical equation for weight loss.

For healthy, sustainable weight loss, focus on cutting out the junk, adding in wholesome foods, and sticking to a fitness routine you enjoy.

Drawbacks of Calorie Counting

Counting calories isn’t a sustainable method for weight loss or management. When you lose weight, you can’t tell if you’re losing fat or muscle.

This is bad because losing muscle slows your metabolism down and reduces the amount of calories that your body needs every day.

Calorie counting also doesn’t take into account whether you’re getting enough nutrients from the food that you’re eating and how you’re feeling mentally and physically.

A better way to lose weight is to eat healthy foods in moderation, exercise regularly, and drink enough water to keep yourself hydrated throughout the day.

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The world today runs on screens. From students to the people working in the office, everyone is living a sedentary lifestyle. It means most people today are doing little to no physical activities, hence burning no additional calories other than their BMR (Basal Metabolic Rate). In the modern-day scenario, where we are always on the go, it becomes challenging to cut down the calories. This article will help you figure out the easiest ways to cut down on 1000s of calories with ease. 

BMR is the number of calories burnt in a day while at rest. BMR varies from person to person depending on their height, weight, and gender. For example, for a 21-year-old woman weighing 160 cm tall, weighing 58 kg, the BMR would be 1314 calories/day and, for a 21-year-old man weighing 160 cm tall, weighing 58 kg, his BMR would be 1480 calories/day. It means that they burn 1314 calories and 1480 calories at rest in a day, respectively. Age is also a factor determining the BMR of the person. For example, a 60-year-old woman with similar body measurements would have a BMR much lower than 1300 calories/day. 

But do we eat only around 1300-1400 calories a day? No, we eat much more. If you are consuming more calories than you are burning, that leads to a calorie surplus. Positive calories that are stored in your body as fat leads to weight gain. A sedentary lifestyle might increase the stress level, hence leading to binge eating. 

People nowadays are getting conscious about their lifestyle. They want to get in shape and stay fit. Weight loss or maintaining a healthy lifestyle is becoming a priority. But the fact is that most of us do not know or are wrong about consuming calories. We might eat healthy, but not in an acceptable manner. We must eat nutritionally dense food. Eating calories without understanding nutrition might lead to additional 1000s of calories. Exercise alone can not help us shed those extra kilos. We need to know about the food that we eat. Proper research or consulting a certified nutritionist might help us enhance our conversance concerning the food we eat. 

Cutting down on those extra calories and mindful eating shows a significant improvement in overall health.

12 Diet Tips to Cut 1000s of Calories 

Here are 12 easy diet tips that would help you cut 1000s of calories and maintain your health: 

1. Do not drink your calories

Eating a bowl of fruits or vegetables keeps us satiated for a longer time. It is because fruits and veggies contain fibre. If you prefer to have a fruit smoothie or a bowl of soup, it means you are drinking your calories. Consuming calories in the form of liquids not only adds up to your calorie intake but also increases your appetite, and you might end up overeating. Avoid drinking your calories to see a visible change in your fitness level. 

2. Use smaller plates 

A survey says, on average, we eat 44% larger meals than what people had in the ’80s. To make meals smaller, you need to serve yourself on smaller plates. For example, serving the main course on a dessert plate or a bowl is prudent to cut down on excesses in a buffet. Surprisingly, you won’t overeat. This tip is practical, simple and very beneficial. 

3. Eat slowly 

It takes approximately 20 minutes for the brain to register and send signals that you are full. People who eat faster tend to overeat. The people who eat slowly give ample time to the brain to understand and send out signals of being full, and they would end up eating less. 

4. Serve a quarter of what you can eat

We are used to serving ourselves by filling our plates, but; we need to be mindful of the serving size. Eating smaller portions is what we require. 

5. Add protein to every meal

Diet lacking in protein might make you crave more snacks in no time. Also, it leads to overeating. Therefore, it is vital to include protein in every meal, especially the main meals, i.e., breakfast, lunch and dinner. 

6. Learn to read food labels

If you go for convenience food or packaged food items due to the unavailability of cooked or fresh food, learn to read and understand the ingredients. For example, avoid the foods that contain sugar or its alternatives, or vegetable oil or salt as its first 3-4 ingredients. 

7. Maintain a food diary

To cut down on unnecessary calories, keep track of them. It makes you accountable for what you eat and, you are mindful and responsible for what you eat to stop binging out of boredom and stress. 

8. Take half food home when eating out

We tend to eat more when we eat out. It is because the restaurants have a standard serving size that might be larger than what you eat. Therefore, people who eat out very much have a higher chance of overeating. However, study shows that people who maintain their weight either share their food or order half of the portion or eat half of the food and take the other half home. 

9. Limit toppings and dressings

A salad is a go-to choice to lose weight. A colourful salad is what many people prefer because vegetables keep us satiated for a longer time. But those extra toppings might add extra calories. It will lead you to have lesser chances of losing weight. Instead of adding several toppings, add one of your favourite toppings as a dressing to your salad and cut it down by half. 

10. Opt for good fats

Fats are as necessary as proteins and carbs. Eating fewer fats would help you in your journey to cut down on extra calories, unlike the other two. Choose nuts of your choice over chocolate, as they are high in minerals. They will also help reduce sugar cravings. 

11. Cheat your cheat meal

If you generally eat out and have cheat meals, you got to cheat your cheat meals. Eat nutritionally dense food or a smaller portion of a meal before going out to eat and, you may not be hungry enough to eat a lot and cut down on hundreds of calories. 

12. Get enough sleep

Apart from the balanced nutrition, you need to get yourself enough rest to cut down on hundreds of calories. Lack of sleep makes you crave sugary and fatty foods. People getting enough sleep are more satiated and mindful of what they eat and in what quantities. Fix a sleep schedule to see the differences in your food choices.

These are some tips that you can follow and see the difference in your lifestyle. We hope this helps you in achieving your health goals!

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At this point, it’s almost common knowledge that sitting is the new smoking. Study after study has shown that sitting for an extended period of time each day can make us fat and increases our risk of premature death.

So what can we do when a quarter of our lives are spent at the office with our butts glued to a chair? The answer: figure out a way to get up and get moving. And according to an expansive new study, you don’t have to step into a fitness studio to do it.

The research, published in The Lancet, found that just two and a half hours of weekly exercise can help extend your life and decrease your risk of heart disease!

And get this: it doesn’t matter how you choose to spend those 150 weekly minutes exercising. Whether you sign up for a spin class or take up walking around your neighborhood, any physical activity counts.

“I would dispel the notion of having to put out money to be active,” Dr. Scott Lear, the study lead author and a professor at Simon Fraser University’s Faculty of Health Sciences in Canada, said in an email to Vox. “Our findings indicate that nonrecreational activity—work, housework, active transportation—is just as beneficial in reducing the risk for premature death and heart disease.”

Since we can’t stick a straw into the fountain of youth, we’ve put together the next best thing: a guide to becoming more active right now. Below are some of the easiest ways to start burning more calories today! And if these everyday activities inspire you to hit the gym, then you don’t want to miss learning more about the mistakes people make the first time they work out.

Cleaning doesn’t just make your house look spick-and-span, but can make your body look better while you’re at it. All you have to do is stay mindful about your movements as you move from room to room. Clench your core while you bend over the tub or a dustpan, then stand on your toes when you scrub some dishes.

“Balance on one foot while wiping down counters, sinks, and walls—just make sure to do both sides,” Michelle Opperman, Group Fitness Manager of Crunch in New Montgomery, says. With doable tips like these, you can tone up while tackling that to-do list. Cleaning for just 25 minutes can burn 100 calories. P.S. Did you know your home could be making you fat?

“Keeping ankle weights in your car are a great way to make grocery shopping and picking up dry cleaning a little bit more challenging. Other options include a weighted vest that allows you to increase and decrease the weight from day today,” recommends Fitness coach Nadia Murdock. “Feeling bashful? Camouflage these fit essentials with a stylish zip-up hoodie or a pair of slouchy activewear bottoms.”

If you have the convenience of living close enough to work (and don’t have an important meeting where you have to dress up), consider biking to the office. And if the entire commute would be too far, split it up! Take the bus, subway, or train to a near point and then bike the rest of the way.

Start multitasking by cutting calories on your commute. Zuta Gilchriest, Regional Group Fitness Director of NY CRUNCH gums, suggests that an easy way to start moving earlier in the morning is to park your car a few blocks away or at the farthest spot in the parking garage to extend your short walk inside the office.

Your pooch’s playfulness is also a great calorie burner for you! “Running around with the dog can be a great way to burn calories and get in a great workout without going to the gym. As long as you are moving, your muscles are contracting and burning calories,” says Derek Mikulski, BS, CSCS, CPT, Founder of ActivMotion, “Just be sure to set aside some dedicated time each day. Just ten minutes per day of playing with your dog at a moderate level of intensity can burn more than 15,000 calories in a year! This equates to roughly five or six pounds of fat!” If you’re already outside walking your pup, why not take an extra lap or two? The extra steps will aid your weight loss efforts and will benefit your four-legged friend, too!

Turns out it is possible to type just as easily when you’re standing as when you’re sitting—and you’re burning a lot more calories while you’re at it. That’s why Dave Colina, certified CrossFit trainer, Krav Maga instructor, and founder of formula O2, says, “If you work in front of a computer all day, I highly recommend experimenting with a standing desk.” If your office doesn’t allow for a standing desk, DIY one by propping your monitor and keyboard up on a stack of books. Up the ante even more with a pedal or treadmill desk.

What if we told you it was possible to lose weight without even getting out of bed? According to University of Montreal researchers, women burn off 69 calories during the average sex sesh, while men burn off 100. You probably didn’t need any excuse to get busy in the bedroom, but as far as reasons go, you have to admit that this is a good one. Send the scale down by getting turned on. Not sure you can go that long? Add these foods that increase sexual stamina to your weekly diet.

If you do find that you’re sitting quite a bit throughout the day, there’s an easy way to take advantage says Alanna Zabel, star of the Element: Beginner Level Yoga DVD. “I use thigh bands while I am working and writing on my computer,” she reveals. “Seize every moment because they all add up!” Speaking of things that add up, sometimes they’re not so good—like these little things making you fatter. You’ve been warned!

This is an obvious one, but you may be surprised how much weight you can lose by doing it. You have a file you need to deliver to the 15th floor, but your office is on the 10th. Use the stairs instead of the elevator, and you’ll burn twice as many calories as you do walking. According to the University of New Mexico Health Sciences Center, a 150-pound person could lose about 6 pounds per year just by climbing up two flights of stairs every day! Bump that up to six, and you could drop 18 pounds without ever hitting the gym.

Did you know you could burn 100 calories by giving gardening a go for just 22 minutes? And that’s if you weigh 175 pounds. If you weigh more than that, you’ll burn calories at an even faster pace. And while you’re digging in the dirt anyway, make sure you give yourself a double dose of the good stuff by planting produce in addition to all your pretty flowers. That way, you’ll have fresh veggies and herbs to help with your healthy meal preps.

Swapping out your desk chair for a stability ball will help you strengthen your core and burn more calories at the same time. According to Jill Koegel, RD, a sports-certified registered dietitian, sitting on one of those big sports balls during your workday can burn up to an extra 100 calories a day. If you work 300 days in a year, that could add up to an extra 30,000 calories—or about 8.5 pounds!

Checking out the latest fashions and gadgets at the mall will fry 100 calories in a mere 33 minutes!

That mom of three who also teaches spin class and always looks fanfreakintastic? Awesome. But that’s not attainable for everyone, which can leave you feeling frustrated that you can’t be a workout god or goddess, too. The good news: You only need 2 and a half minutes to boost your metabolism and start burning calories, too. Research from the American Physiological Society showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day and boosted their metabolism for the next 24-48 hours. It’s highly unlikely you have a stationary bike handy at your place of work, but a similar result could be achieved by running up the stairs and doing jumping jacks.

Stay warm and stay slim this winter by knitting a one-of-a-kind sweater. Just 50 minutes with your knitting needles and yarn will incinerate 100 calories.

This is a surprising one. Turning up the radio and singing along to your favorite tunes might annoy your kids, but it’ll help you burn calories during your morning commute! If you spend 40 minutes belting it out, you’ll burn off about 100 calories. For more surprising ways to burn calories, check out these overlooked ways to lose weight.

Typically order in? Don’t. You’ll only have to spend 30 minutes cooking to burn 100 calories. Now that’s a diet dinner!

So long as you steer clear of the concession stand, a round of bowling (which lasts only 25 minutes) will kick 100 calories to the curb.

You think you may walk a lot at work, but very rarely is anyone walking through their office for more than 20 seconds. Try timing yourself the first couple of times you walk for one minute (so that it’s a two-minute round-trip back to your desk) to develop a couple options for your “walking routes.” Here’s why it’s worth a try: A recent study in the Clinical Journal of the American Society of Nephrology found that a two-minute walk every hour can offset the effects of too much sitting, one of the habits that make you sick and fat.

Whether you bust a move in your living room or at the club, shaking your tail feather for just 17 minutes will burn off 100 calories. Whether you’re heading to the club, taking a class, or breaking out your best moves in your living room, start dancing! Moving to music is a great way to get your heart pumping because it’s one of those workouts that doesn’t feel like a workout. Don’t believe us? A study by the University of Brighton found that certain kinds—think swing or contemporary—can actually burn more calories than a run.

You might think of yourself as lucky if your transit option drops you off close to work, but it’s not doing your body any favors. If it’s possible, consider getting off at an earlier drop off point and walking the rest of the way to burn extra calories.

As long as you’re shopping for healthy foods, the supermarket can help you slim down in two ways. Lifting and pushing movements you make while collecting everything you need around the store work your shoulders and core. In fact, spending 22 minutes shopping for these food staples for a flat belly to burn off 100 calories.

Spend the first third of your lunch hour strolling around outside. It’s an easy way to squeeze in some daily exercise and works off about 100 calories.

RELATED: Over 60? These 5 Walking Tips Will Help You Lose Weight

We know it’s ironing is an annoying chore, but setting aside time to catch up on all of your wrinkled clothing can benefit your waistline and your wardrobe. Sixty minutes is all it takes to blast away 100 calories.

You and your co-workers can easily burn 100 calories in just 38 minutes by taking your meeting outside the conference room.

A 37 minute game of putt-putt will incinerate 100 calories.

Spend 51 minutes at your favorite bar playing a fun game of darts with friends. So long as you steer clear of the booze, you’ll burn off 100 calories. And next time you indulge in some alcohol, stick with one of these wines for weight loss.

Take in the sights and sounds of nature all while burning off mega calories. Just 15 minutes into your hike, you’ll have burned off 100 calories—and most trips last far longer than that!

Lace up your sneakers and play tourist in your own city! Check out historic walking tours in your area or find a nearby nature path with a killer view. Walking is easy on the joints, burns a fair number of calories, and is a great way to take in new sites and sounds.

Volunteering at a dog shelter or lending a hand at a park clean-up is an engaging way to meet others, give back to your community and add some extra activity to your day.

RELATED: 3 Major Secrets to Living to 100, According to Experts

Instead of grabbing drinks or dinner with your friends, head to the park with a frisbee or a football and log some playtime. In the cooler months, hit a ping pong or pool hall for a bit of friendly, active competition—just steer clear of the beer and caloric cocktails.

Have kids? They’re surely in needing of burning off a ton of energy so take advantage and get in on the action with them. Not only are backyard games like tag, hopscotch, and catch, enjoyable and fun, they can actually burn off a fair share of calories. “Create an obstacle course for your kids and race them! Run, jump, crawl, race! ” says Diana Newton, co-owner and trainer at Fitmix Studio in LA. “Don’t have kids? Borrow your friends’ kids and let their parents go on a day date while you babysit.”

RELATED: The #1 Best Place to Exercise, New Study Says

Next time your cell phone rings, stand up to answer it and don’t sit back down for the whole call. Katy Fraggos of the boutique fitness studio, Perspirology, has a way to make it even more challenging. “Try balancing on one leg throughout the duration of the call. Alternate to balance on the opposite leg when the next call comes in.”

Next time you’re stuck in traffic or at a red light (as it’s important not to let yourself get distracted driving), you can easily take advantage of the time to work your core muscles and improve posture. “To do this, hold the steering wheel at ten and two. Sit with your back as straight as possible, ears stacked over the shoulders also allowing you to relax the back of the neck. Glide shoulder blades down the back and squeeze shoulder blades slightly inward,” says Jessica Diaz, Barre instructor and certified personal trainer. “Start to breathe your belly button in towards your spine, towards the lower back, toning the core muscles. Focus on taking deep calming but forceful belly breaths. You can do what I do to have fun with this and blast your favorite song, exhaling sharply to the beat!”

Just because you don’t have extra time to drive to the gym and back on a regular basis doesn’t mean you don’t have time to squeeze in a few walks this week. Whether you partner up, put a leash on your dog, or lace up your sneakers on your own, taking a walk can burn more calories than you think. Instead of simply strolling, put some pep in your step; by speeding up your walk from 3.5 MPH to 4, you’ll end up burning an extra 1,200 calories a month. Just get going every day for only 20 minutes.

RELATED: Walking This Many Steps Every Day Can Help You Live Longer, New Study Finds

While we would never want to distract you from your favorite show, commercials are a prime time to workout. “Focus on one exercise each commercial break, doing as many as you can. Work your way through the body moving onto the next exercise at the next commercial segment,” recommends Opperman. “An example would be squats, push-ups, reverse lunges, crunches, jumping jacks. To increase the intensity you can add speed or add plyo to the moves. The show segment becomes your recovery.” Watching a show on say Netflix with no commercial break? You’re not off the hook. “Pick a word before the show starts and every time you hear it do five burpees,” says Opperman. “This could quickly get real fun and challenging.”

Vacuuming probably isn’t the kind of thing you want to postpone any longer than you have to—or is it? Walking lunges are a great way to work on your abs, hips, and thighs, and you can do them while you vacuum. “While holding the vacuum, take a big step forward with one leg while lifting the heel of the other foot,” suggests Dr. Robert G. Silverman, nutritionist and HardStyle Kettlebell Certified instructor. “Bend the knees and drop your hips down. Don’t let the back knee touch the ground. Come back up and bring the back foot forward in another big step. Repeat until the carpet is clean.”

Yes, you can burn calories on your night out on the town. Simply relocate the group outing to a bar with a pool table. For every couple games of pool you shoot, you’ll burn almost the same amount of calories as there are in a 12 oz. bottle of Budweiser—that’s 111.

RELATED: The Best Bar Food in Every State

Next time you hike out of the Subway system or walk around the mall, you’ll torch an insane amount of calories if you skip the escalator and opt for the stairs instead. Tourists take note: All those stairs can help balance out those indulgent vacation meals.

Friend moving? Or you’re looking to redecorate? Moving furniture around for 30 minutes will burn a staggering 167 calories.

Car looking a little dusty recently? Why not skip the drive-through carwash, save some cash, and do the sudsing yourself. Delegating an hour to hosing down and buffing up your vehicle will burn roughly 140 calories if you weigh 150 pounds.

Read more:

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For many people trying to lose weight, counting—and cutting—calories is a tried-and-true method of shedding pounds without having to adhere to a specialized diet. However, new research suggests that it’s not just your weight that may change when you stick to a calorie-restricted eating plan.

According to a June 2021 study published in the journal Nature, calorie restriction can have a significant effect on a person’s gut microbiome, as well. To conduct their study, a group led by researchers from the University of California San Francisco (UCSF) monitored a group of 80 overweight and obese women over a 16-week period. During this time, half of the study population went on a liquid diet consisting of 800 calories a day, while the other half of the study subjects maintained their weight.

RELATED: 20 Foods That Relieve Your Gut Problems, Say Dietitians

Among the group adhering to the 800-calorie diet, researchers found that “this very-low-calorie diet profoundly altered the gut microbiome, including an overall decrease in gut bacteria,” explained Peter Turnbaugh, Ph.D., an associate professor of microbiology and immunology at UCSF and a senior author on the study, in a statement.

Fecal samples from study subjects were then transplanted into mice raised in sterile conditions. What researchers discovered was that the mice whose transplants included samples of dieter’s post-calorie-restriction fecal bacteria lost weight. The main difference between the gut bacteria of those on the diet and those who weren’t? The amount of C. difficile, a bacterium that is associated with diarrhea and inflammation of the digestive tract.

“Ordinarily we would predict increased inflammation or even colitis following an increase in C. difficile,” explained Turnbaugh. In this case, however, the mice with increased C. difficile counts showed only a mild increase in inflammation.

While Turnbaugh explained that the study’s findings in no way suggest that the voluntary introduction of C. difficile should become a go-to strategy for weight loss, he noted that the surprising findings certainly merit further study.

“We want to better understand how common weight loss diets might impact and the microbiome and what the downstream consequences are for health and disease,” said Turnbaugh of the study’s results.

If you want to improve your wellbeing, check out The 7 Healthiest Foods to Eat Right Now, and for more health and weight loss news delivered to your inbox, sign up for our newsletter!

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Figuring out how many calories you should burn every day isn’t mathematically difficult—but it’s practically impossible if you don’t know what you want to accomplish by incinerating that stored up energy. Do you want to lose weight? Gain weight? Maintain your current weight? Depending on your goal, it’ll be a different number.

That burn number also will be impacted by how many calories you consume in a given day. We’re talking about the concept of “calories in vs. calories out.” You’ve heard of this. It’s the idea that to lose weight you must burn off more calories than you consume in a day. And when that doesn’t happen, when you consume more calories than you burn, you gain weight. (Related: 15 Underrated Weight Loss Tips That Actually Work)

Makes sense, right? “Calories in” is every food and drink that passes your lips. “Calories out” (calorie burn) is your body using those calories.

The basic science is accurate, but there’s a lot more going on behind the scenes. Many nutritionists and trainers feel it’s an oversimplification because both calories in and calories burned off are influenced by a host of factors like the type, quality, and ratio of macronutrients you’re eating, your health, quality of your sleep, stress levels, hormones, level of physical activity, even how you prepare your food.

“Each person has a unique metabolism, the rate at which they burn calories,” says Trista Best, RD, MPH, a dietitian with Balance One Supplements. “This is known as your basal metabolic rate (BMR). This number equates to the number of calories they should consume during the day.”

Fortunately, there are mathematical formulas that can help us guesstimate some of those various influences on calories in versus calories out. Let’s walk through the arithmetic (the Harris-Benedict formula) that’ll get you the numbers you’re looking for, starting with your basal metabolic rate, the measurement of the number of calories your body uses just to exist (heart rate, breathing, circulation, etc.).

First, do the calculation based on your gender.

To find out how many calories you need to burn in order to lose weight, you first need to do the calculation to find out how many calories you need to consume in general.

• For women, you need to do the following calculation: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age)
• For men, this is the calculation: BMR = 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)

Let’s put this calculation into practice. Take a 5-foot-6-inch woman, age 40, who weighs 160 pounds, for example:

665 + (4.35 x 160 lbs.) + (4.7 x 66 inches) – (4.7 x 40) = 1,483 (BMR)

Factor in your physical activity.

Now, to find out how many calories you need to consume per day to maintain your current weight, you have to factor in your physical activity level, part of that “calories out” hat trick: Multiply the BMR by the numbers corresponding with physical activity level in the table below.

• Little to no exercise / BMR x 1.2 =____
• Light exercise (1-3 days/week) / BMR x 1.375 =____
• Moderate exercise (3-5 days/week) / BMR x 1.55 = ____
• Heavy exercise (6-7 days/week) / BMR x 1.725 =____
• Very heavy exercise (twice daily) / BMR x 1.9 =____

So, if the woman in the example above has a light amount of exercise each week, that would mean multiplying her 1,483 calories (BMR) by 1.375 (light exercise) to get a total of 2,039 calories to maintain her current weight.

Find the proper deficit with your calculated calories.

“Calories in versus calories out really is as simple as it gets from a weight loss, maintenance, or weight gain standpoint,” says Jack Coxall, a strength and conditioning coach and co-founder of Fitness Lab in London. “If someone wants to lose weight, then they will need to maintain a calorie deficit, in other words, burn more calories every day than they consume, until they have achieved their desired weight loss goal. Generally speaking, a deficit of 15% to 20% of daily calorie needs is a good place to start.“

In the example of our 40-year-old woman, a 20% calorie deficit would be about 400 calories—resulting in a total of 1,600 calories consumed. To achieve the proper calorie burn for weight loss, you can either cut calories, increase your exercise, or do a combination of both. 

Related: 40 Ways to Burn More Calories Right Now.

However, it still is important to realize that everybody is different—and one person’s needs may not be the same as another’s.

Make the right decisions for your body’s needs.

The number one reason most people struggle to lose weight is they start with the wrong calorie target by incorrectly working out their total daily energy expenditure, says Coxall.

“It’s important to note that calorie calculators can only give us a general estimate of a person’s calorie needs,” says Coxall. “It’s a good number to start with but might need adjusting if it seems like weight loss is not happening, or conversely, happening a bit too fast to be sustainable.”

On the other hand, dropping food intake by a large percentage may trigger faster results, but can easily backfire, warns Dr. Waqas Ahmad Buttar from Sachet Infusions.

“Resistance might build up and cravings might kick in,” says Dr. Buttar. He recommends a slower approach, cutting calorie intake by 10% and then gradually reducing calories or increasing physical activity by another 10%.

Weight loss isn’t the only measurement of success when it comes to getting healthier. Nutrition and fitness coach Rob Arthur, CSCS recommends using calorie calculators as a starting point but relying more on a food diary tracking changes in weight and body composition.

“Track your waist circumference and how your clothes fit,” he says. “How’s your sleep? Are you feeling more energetic and focused? All of these are important measures of progress when making the change to a healthier lifestyle.”

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