How Many Calories Should I Burn A Day?
Whether you’re trying to lose weight or keep it off, it’s essential to understand how many calories your body needs. That depends on age, sex, height, weight, and exercise level.
This number is called your basal metabolic rate, or BMR. The Mifflin-St Jeor equation determines it and can be calculated with some math.
When exercising, the number of calories you burn daily depends on your activity level and weight. A 150-pound (68-kg) female who is moderately active will need 2,611 calories to maintain her weight (Equation: 1,372 (RMR) x 1.55 (activity level)).
Exercise increases your heart’s capacity and elevates blood flow to increase oxygen levels. This improves your health and lowers the risk of severe medical conditions like heart disease, high cholesterol & diabetes.
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Exercising regularly also improves your mood & helps you sleep better. It releases chemicals into the brain that are linked to a good feeling and can ease the effects of depression, stress, and anxiety.
Eating a healthy diet can help you maintain your body’s weight and reduce your disease risk. It can also boost your energy and improve your overall well-being.
The amount of calories you need to eat each day depends on your age, gender, and level of activity. In general, sedentary women need about 1,800 calories, and moderately active men need about 2,400.
A balanced diet means you eat various foods from the five major food groups, including whole grains, fruits and vegetables, nuts, and low-fat dairy products. These foods supply your body with essential nutrients to keep you healthy.
The amount of calories you burn daily also depends on your lifestyle, genetics, and body weight. Generally, consuming fewer calories than you burn for optimal health is recommended.
Sleep is one of the most essential parts of a human life, and a good night’s sleep is just as crucial to good health and wellness as eating well and exercising. A sound sleeping routine recharges your body, improves memory, and boosts the immune system.
You may not realize it, but your body constantly burns calories even when asleep. These calories are used for vital day-to-day activities like breathing, blood circulation, cellular growth, and brain function.
A healthy sleep routine is essential to maintaining weight and boosting metabolism. You can burn anywhere from 300 to 700 calories per night based on your size and the length of your sleep.
During your sleep, you cycle between two types of sleep – non-rapid eye movement (NREM) and rapid eye movement (REM). REM sleep happens about 90 minutes after you fall asleep and is associated with a specific type of brain wave activity.
Stress is a fact of life, and while it can be helpful for short-term periods, chronic stress can cause serious health issues like high blood pressure and heart disease. It is essential to understand the effects of stress on your body so that you can reduce its impact as much as possible.
Reducing stress can be done in a variety of ways and is not only beneficial for your health but also for your work productivity. The following are a few ways to do so:
- Be organized
When you have an organized schedule, you can better control your workload. This helps prevent the last-minute scramble that can lead to stressful situations.
- Take breaks
Breaks from your work routine can help you get your mind off what is causing your stress and give you some time for relaxation.
Exercise can be a great stress reliever because it makes your body produce endorphins and boost your mood. It is also a great way to move your body and clear your mind from stressful thought.
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