Exercise Daily – If only we could burn a few calories simply sitting around and doing nothing. The likelihood is that this has crossed your mind many times. And, it’s true! But how many calories do you burn doing nothing?

While sleeping, your body is still utilizing energy. Cellular activities, respiration, and blood circulation are all dependent on energy for their proper operation. 

In order to compensate for those lazy Sundays when all you do is sit on the sofa and binge-watch your favorite programs, your body is normally kept quite active throughout the whole day. 

Knowing that your body burns calories even when you are doing nothing but breathing is fascinating, if not thrilling. You may be interested in finding out how many calories you burn just by sitting around

It’s important to remember that it all depends on variables. These include how much sleep you receive at night, your weight, and your metabolic rate. Moreover, these variables may all have an impact on how many calories you burn when at rest. 

Resting Metabolic Rate

For a better understanding of what Resting Metabolic Rate is, it is first necessary to comprehend the concept of metabolism. 

Metabolism is the total of all of the chemical processes that are required to keep cells and the organism as a whole in a live condition. A simple definition is “a process by which your body converts the food you consume into energy for everyday activities.”

It is the rate at which your body uses energy while it is completely at rest that is measured by your Resting Metabolic Rate (RMR). It is also known as Resting Energy Expenditure. So, how many calories do you burn doing nothing?

how many calories do you burn doing nothing

When you do nothing, you burn a certain quantity of calories. This process should not be confused with the Basal Metabolic Rate (BMR). BMR is the number of calories you burn while doing critical life-sustaining tasks such as breathing, cell formation, and blood circulation.

Despite the fact that the numbers are comparable, they are not the same. Apart from that, RMR is a precise estimate of BMR that is also adequate and accurate enough to calculate and establish your daily calorie requirements.

Outside of a clinical situation, it may be difficult to determine the median resting metabolic rate. Female resting metabolic rates need around 1400 calories, but male resting metabolic rates require approximately 1600 calories.

Factors that Influence Resting Metabolic Rate

The Resting Metabolic Rate is influenced by a number of things. Among them are:


Female resting metabolic rate is lower than male resting metabolic rate. This might be explained by the higher levels of body fat seen in females. Thus, this requires less energy to sustain than muscular tissue does. In terms of absolute RMR, men outperform women.


RMR rises as a result of gaining weight, whereas it decreases as a result of losing weight. If you are overweight, your body expends more energy to carry out simple activities such as breathing. RMR is often greater in obese individuals. How many calories do you burn doing nothing depends on weight.


You will notice a gradual decrease in your resting metabolic rate after you turn 20. As a result, the majority of individuals gain weight as they age. In addition to this, you lose more muscle, which reduces the number of calories you burn when you are at rest.

Body fat percentage and muscle mass 

Your resting metabolic rate will increase as a result of a decrease in total body fat percentage combined with muscular development. A person’s metabolic rate increases in direct proportion to the amount of muscle and fat they have on their body.


Your resting metabolic rate is influenced by both your internal body temperature and the temperature of the environment. Taking the case of fever, you will burn more calories when resting than when not feverish. 

Shivering when it is chilly outdoors, and you try to generate heat also burns significant calories.


Thyroid gland underproduction will result in a considerable decrease in resting metabolic rate (RMR). Thyroid hormones such as thyroxine impact your metabolism and weight in a variety of ways.

ATP (adenosine triphosphate) is the fundamental energy component in your body, and thyroid hormones help to boost ATP synthesis. The thyroid gland may be malfunctioning, resulting in a decrease in the rate at which you produce ATP. As a result, your RMR will be reduced.

how many calories do you burn doing nothing

Remember that some of these parameters, such as your weight, muscle mass, and body fat percentage, are under your control. This can help you maintain a healthy resting metabolic rate by taking advantage of these opportunities!

So, calculate how many calories do you burn doing nothing, and take advantage!

Altering your RMR

What if you could reduce or raise your RMR? Do you want to know whether it’s possible? Yes, it is. Your resting metabolic rate will alter in response to changes in body weight, Furthermore, when your muscle mass grows, so does your RMR. 

The only things you can actually modify about your RMR is your body weight and muscle mass.

Even if this is the case, you may still concentrate on improving your total body metabolism and making it more favorable. There are various elements that influence the number of calories you burn on a daily basis, other than your resting metabolic rate.

The number of calories burned each day is affected by a number of other factors such as:

Thermic Effect Of Food (TEF)

Were you aware that chewing, swallowing, and digesting food all require energy? The fact that you are exercising contributes to the number of calories you burn even if it accounts for a small portion of your overall energy expenditure.

The number of calories you burn every day when doing absolutely nothing is affected by this factor. Approximately 10% of your daily energy expenditure is attributed to food intake. As a result, your RMR will rise and how many calories do you burn doing nothing is affected. 

It is possible that if you are interested in fitness, you will pick the kind of foods you consume. It depends on their thermic aspects. 

When it comes to thermic factors, fats have the lowest, accounting for 0 to 3% of total energy consumed, carbohydrates are next, accounting for 5 to 10% of total energy consumed, and proteins are the most powerful, accounting for 20 to 30% of total energy consumed.

Non-Exercise Activity

This includes all of the calories you burn when doing everyday activities such as strolling from your sofa to the bathroom or bringing groceries from the vehicle to your home.

Knowing how your resting metabolic rate works, you may be wondering how many calories you’ll need to burn in order to lose weight. Along with how many calories you should consume in a day, there’s another consideration. 

Keeping track of your calorie intake is necessary in order to figure this out!

You must be disciplined in your eating habits in order to maintain a good metabolic rate and lose weight. The good news is that there are methods for keeping track of your calorie intake and determining your meal requirements.

Which foods should you eat to get the most calories in a day?

The number of calories you eat must be strictly monitored in order to acquire and maintain a healthy weight. A healthy diet is the first step toward this goal. Maintaining your health and extending your life by ingesting the necessary quantity of calories is important.

how many calories do you burn doing nothing

It is advised that you consume around 1,500 calories each day depending on your age and gender.


Female adults should consume between 1600 and 2200 calories per day, depending on their body weight. In terms of weight, men are heavier than women, with daily caloric intake varying between 2000 and 3200 calories.

Maintaining an active lifestyle will need a higher calorie intake than maintaining a less active one.


In addition to physical changes, hormones are in full swing throughout adolescence and may be confusing. In order to accommodate for these variations, the suggested calorie intake is enough. 

When it comes to caloric requirements, teenage girls will need 2200 calories per day, while adolescents boys will need 2500 to 3000 calories per day.


Children between the ages of two and three years need between 1000 and 1400 calories per day. However, this also depends on their activity levels.

From the ages of 4 to 8, the calorie consumption range rises. Girls will need between 1200 and 1800 calories, while males will require around 2000 calories. 

Girls will need between 1400 and 2200 calories per day between the ages of 9 and 13, whilst boys will require between 1600 and 2600 calories per day throughout this time.

How many calories to burn to lose weight?

Do you want to lose a few pounds but aren’t sure where to start? Here are some suggestions. 

A key influence on your weight is the number of calories you eat every day. It is necessary to make changes in order to reduce weight. It is necessary to burn more calories than you eat in order to lose weight.

Since your optimal body weight is determined by your age, height, gender, and, in certain cases, genetics, there is no such thing as a conventional healthy weight to follow.  You must be familiar with the process of calculating your daily caloric intake and expenditure.

how many calories do you burn doing nothing

Knowing how many calories you need to consume in order to lose weight makes things a lot simpler. By lowering or increasing the number of calories you consume, decreasing portion sizes, and choosing low-calorie meals, you can achieve your weight-loss objectives.

When calculating how many calories do you burn doing nothing, you must first determine what your resting metabolic rate is.

Why are calories important?

Calories are important because they allow you to stay active. To lose weight, it makes sense to keep track of how many calories you are consuming each day. Even in that case, keeping a healthy lifestyle is crucial, and whether you count calories or not.

Creating a calorie deficit is essential for weight loss. Eat fewer calories than you expend to achieve weight loss. Due to the fact that your body stores excess calories for later consumption, you will gain weight. 

It is partially stored as glycogen in your muscles, but the majority of it is stored as fat in your fat cells. The extra fat, on the other hand, is what you’re attempting to lose. 

You can see that consuming more calories than you burn leads to a weight increase. However, eating fewer calories than you need results in weight reduction.

Knowing your resting metabolic rate (RMR), daily energy expenditure (DAE), and dietary requirements is beneficial. It allows you to determine how many calories you need and how much to take.

Calorie Burning Exercises

Jumping Rope

Calorie burn: 667-990 calories/ hour jumping at 120 skips per minute

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Stationary Bike

Calorie burn: 498-738 calories/ hour

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Calorie burn: 582-864 calories/ hour

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Cycling Intervals

Calorie burn: 568-841 calories/ hour

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Calorie burn: 566-839 calories/ hour at 10 min/mile

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Kettlebell Circuit

Calorie burn: 554-822 calories/ hour

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Stationary Bike

Calorie burn: 498-738 calories/ hour

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Rowing Machine

Calorie burn: 481-713 calories/ hour at 150 watts

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Frequently Asked Questions

How many calories do you burn doing nothing all day?

The typical individual burns over 1800 calories per day just sitting around doing nothing.

How many calories do I burn walking?

A general rule of thumb is that a 180-pound person burns around 100 calories each mile. Whereas a 120-pound person burns approximately 65 calories per mile. The speed at which you walk is less important.

How many calories should I burn in a day to lose weight?

No matter what sort of diet you follow, in order to lose weight, you must expend more calories each day than you consume in one sitting. 

For the majority of overweight persons, reducing their daily calorie intake by 500 calories is a decent place to start. If you can reduce your daily calorie intake by 500 calories, you should lose around a pound (450 g) every week.

How many calories does a woman burn in a day?

On a daily basis, the typical adult woman burns around 1,600 to 2,400 calories, while the average adult male burns approximately 2,000 to 3,000 calories.

How many calories should I burn a day exercising

Exercise should be designed to burn 400-500 calories five days a week, on average, according to conventional guidelines. 

Remember that how many calories do you burn doing nothing or during an exercise varies depending on your weight, gender, age, and a variety of other variables.

Take Away

Because your body is complex, you must take an active role in its upkeep. The amount of calories you eat has a big impact on how much weight you gain. Make sure that the number of calories you consume is fewer than the number of calories you expend.

Share with us how many calories you burn every day, and with which exercises.