Average Calories Burned Per Day: By Age, Sex & Activity Level
The average person burns between 1,600 and 2,400 calories per day — but that range varies widely based on age, sex, body size, and how active you are. Below you'll find detailed tables, a breakdown of where those calories go, and how to calculate your personal number.
Average Calories Burned by Age and Sex
These estimates are based on the Mifflin-St Jeor equation with a "lightly active" multiplier (1.375), representing someone who walks 30 minutes most days but doesn't do structured exercise.
| Age | Men (lightly active) | Women (lightly active) |
|---|---|---|
| 18–25 | 2,500–2,800 | 2,000–2,200 |
| 26–35 | 2,400–2,600 | 1,900–2,100 |
| 36–45 | 2,300–2,500 | 1,800–2,000 |
| 46–55 | 2,200–2,400 | 1,700–1,900 |
| 56–65 | 2,000–2,200 | 1,600–1,800 |
| 66+ | 1,800–2,000 | 1,500–1,700 |
Calories Burned by Activity Level
Your activity level has the biggest impact on total calories burned after body size. Here's what an average 155 lb (70 kg) woman and 180 lb (82 kg) man burn at each level:
| Activity Level | Man (180 lb) | Woman (155 lb) |
|---|---|---|
| Sedentary (desk job, no exercise) | 2,100 | 1,700 |
| Lightly Active (walking 2–3×/week) | 2,400 | 1,950 |
| Moderately Active (exercise 3–5×/week) | 2,700 | 2,200 |
| Very Active (hard exercise 6–7×/week) | 3,000 | 2,450 |
| Extremely Active (athlete/physical labor) | 3,350 | 2,700 |
Where Do Your Burned Calories Go?
Your total daily calorie burn (TDEE) is made up of three components:
| Component | % of Total | What It Is |
|---|---|---|
| BMR | 60–75% | Calories burned at rest — heart, lungs, brain, cells. Learn the difference between TDEE and BMR. |
| Physical Activity | 15–30% | Exercise + daily movement (NEAT). Track yours with our Calorie Burn Calculator. |
| TEF | 5–15% | Calories burned digesting food. Calculate yours with our TEF Calculator. |
Calories Burned by Body Weight
Heavier people burn more calories at rest because they have more tissue to maintain. Here's how daily burn varies by weight for a moderately active 30-year-old:
| Body Weight | Men (mod. active) | Women (mod. active) |
|---|---|---|
| 120 lb (54 kg) | 2,250 | 1,900 |
| 140 lb (64 kg) | 2,450 | 2,050 |
| 160 lb (73 kg) | 2,650 | 2,200 |
| 180 lb (82 kg) | 2,850 | 2,350 |
| 200 lb (91 kg) | 3,050 | 2,500 |
| 220 lb (100 kg) | 3,250 | 2,650 |
| 250 lb (113 kg) | 3,500 | 2,850 |
Get Your Exact Number
These are averages. Your actual calorie burn depends on your specific stats. Get a personalized estimate:
Calculate Your TDEE →How to Increase Calories Burned Per Day
If you want to burn more calories, here are the most effective strategies:
- Increase daily steps. Walking is the easiest way to boost NEAT. Going from 3,000 to 10,000 steps per day can add 200–400 calories burned.
- Add resistance training. Muscle tissue burns more calories at rest than fat. Building lean mass permanently raises your BMR. Track your progress with our One Rep Max Calculator.
- Eat more protein. Protein has the highest thermic effect — your body burns 20–35% of protein calories during digestion vs. only 3–5% for fat. Use our Protein Intake Calculator to find your target.
- Try HIIT or stair climbing. High-intensity interval training and stair climbing create an "afterburn" effect (EPOC), keeping your metabolism elevated for hours after exercise.
- Stay hydrated. Drinking cold water can temporarily boost metabolism by 24–30% for the following hour. Calculate your needs with our Water Intake Calculator.