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How Many Calories Do I Burn a Day? What Moms Need to Know

When you’re a mom, you’re constantly on the move. There are toddlers to chase, and children to run to countless activities, which means you’re burning a ton of calories. It’s important to be mindful of how many calories you are eating each day to make sure you’re giving your body what it needs. If you’re stressing about “how many calories do I burn a day”, then you’ll want to read this short guide on determining how many calories you need in a day to be healthy.

Let’s discuss how many calories you should be aiming for each day based on your activity level, as well as if you’re pregnant or breastfeeding.

How Many Calories Do I Burn a Day?

The amount of calories you burn each day depends on a few different factors.

These include:

– Your basal metabolic rate (BMR): how many calories your body burns at rest

– Your activity level: how active you are throughout the day

– If you’re pregnant or breastfeeding: additional calories may be needed

Knowing your BMR is a great place to start in understanding how many calories you should be eating each day. There are a few different formulas that can be used to calculate your BMR, but we’ll use the most common one below.

For women: BMR = BMR = 65.51 + (4.35 * weight in pounds) + (4.7 * height in inches) – (4.7 * age in years)

For example, if you are a 30-year-old woman who weighs 150 pounds and is five feet, 5 inches tall, your BMR would be:

BMR = 65.51 + (4.35 * 150) + (4.7 * 65) – (4.7 * 30) which would equal 1,472 calories.

This number is how many calories your body burns at rest and is a good starting point for how many calories you should be eating each day. From here, you can adjust based on how active you are throughout the day.

Pregnancy and Breastfeeding

How many calories do I burn a day if I’m pregnant or breastfeeding?

Pregnancy and breastfeeding also require additional calories each day. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women consume an additional 340-450 calories per day in the first trimester, 450-500 calories per day in the second trimester, and 500-550 calories per day in the third trimester.

If you are breastfeeding, you will also need to add an extra 500 calories to your daily intake.

Foods that Help You Burn Fat

There are certain foods that can help you burn fat. These include:

– Foods high in protein: Protein takes longer to digest, which means you will feel fuller for longer periods of time and are less likely to overeat. Good sources of protein include lean meats, eggs, beans, and tofu.

– Fibrous vegetables: Vegetables such as broccoli, Brussels sprouts, and cabbage contain fiber which helps to speed up the digestion process and keeps you feeling full.

– Water: Drinking plenty of water throughout the day helps to keep your metabolism going and can also help reduce your appetite.

How Many Calories Do I Burn a Day

Getting the Right Nutrients

How many calories do I burn a day if I eat healthy?

Now that we know how many calories we should be aiming for each day, let’s talk about some ways to make sure we are getting the right nutrients.

Protein, carbs, and fat are the three main macronutrients that our bodies need in order to function properly. It is important to have a balance of all three in our diets.

– Protein: helps with cell growth and repair, as well as muscle development

– Carbohydrates: provide energy for our bodies to function properly

– Fat: helps with vitamin absorption and hormone production

When it comes to how much of each macronutrient we should be eating each day, it is recommended that we get 20-35% of our calories from protein, 45-65% from carbohydrates, and 20-35% from fat.

Of course, everyone is different and these numbers may vary slightly based on your individual needs. It is always best to speak with a doctor or registered dietitian to get personalized recommendations.

Exercise

How many calories do I burn a day if I exercise, too?

Now that we know how many calories we should be aiming for each day and what types of foods will help us reach our goals, let’s talk about some ways to make sure we are getting enough exercise.

Exercise is an important part of any weight loss or maintenance plan. It not only helps to burn calories, but can also help boost your metabolism and build muscle mass.

The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. They also recommend that adults do strength-training exercises at least two times per week.

If you are new to exercise, or have any medical conditions, it is always best to speak with a doctor before starting any new workout routine.

Making sure you get enough calories in a day is an important part of staying healthy. Knowing how many calories you should be eating each day, and where those calories should come from, can help you make sure you are getting the right nutrients and achieving your goals.