Have you ever think about the secret of losing weight? In reality the secret of losing weight is no secret at all. The secret is – you have to burn more calories than you consume every day. So, before thinking about how many calories should you burn a day, first make a note how many calories you will consume that day. If you can balance this two things perfectly, you can burn your calories and fat rapidly.

Let’s get to the point. Have you ever try to calculate how many calories do you burn a day? How many calories you gain each day? Or how many calories should you burn a day? If not, please think about it. Keep in mind that your hormone and metabolism plays important role beside dieting and doing exercise regularly to lose weight faster.

If you can calculate how many calories you need to eat per day. You can easily figure out how many calories should you burn a day. To calculate this amount of burned calories you may use different technique and equation. But The Harris-Benedict formula is very popular. Because this can help you to calculate how many calories you need to eat per day.

The Harris-Benedict formula: BMR x activity level = calories needed to maintain weight

Step 1. Calculate BMR

Use the following equation, for male person –

66 + (6.2 x weight) + (12.7 x height) – (6.76 x age) = BMR for males

Example: let’s 30 year old, 190 pound, 5.9 foot (69 inch) tall man has a BMR of 1917.5. This means that, at rest, he will burn around 1917.5 calories in a day (equation: 66 + (6.2 x 190) + (12.7 x 69) – (6.76 x 30) = 1917.5)

Use the following equation, for female person –

655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age) = BMR for females

Step 2. Work out your activity level

Now, you have to work out your activity level or activity factor. It is the amount of workout you do on a daily basis. Generally people have an activity level of 1.5.

1.2, or inactive (little to no exercise), 1.375, or lightly active, 1.55, or moderately active, 1.725, or active (hard exercise), 1.9, or extra active

Step 3. Use the full equation

Putting everything together, the Harris-Benedict equation is as follows:

BMR x activity level = calories needed to maintain weight

30 year old, 190 pound, 5.9 foot (69 inch) tall man has who’s extra active will need 3643.25 calories to maintain their weight.

1917.5 (BMR) x 1.9 (activity level) = 3643.25 calories).

If you don’t want to calculate by your own and expect quick answer, you can use online BMR calculator to find out the result.

There are two ways to burn calories. You may select any option to burn calories and reduce your weight faster –
1. Burn your calories and lose weight naturally
2. Reduce your fat faster by taking supplement

How to burn your calories and lose weight naturally
Naturally you can burn calories at home in many ways. Here I shows you some effective ways to burn calories –
a. Walking (2kmph to 4kmph)
b. Running at 5 mph
c. Bicycling (≤ 10 kmph)
d. Gardening
e. Swimming
f. Jumping rope
g. Climbing stairs
h. Scrubbing floors

Burn calories by walking (2kmph to 4kmph)

Burn calories by Running at 5 mph

If you think to burn calories and lose weight naturally, the best option will be running at least 5 mph.    Actually the faster you run, the more calories you’ll burn per hour. As running doesn’t need any equipment and fully depend on yourself, it’s appropriate enough to do anywhere. Here I give you a short data to calculate how many calorie you will burn by running –

Burn calories by Bicycling (10-12 mph)

If you know how to ride a Bicycle, you have the best way to reduce extra weight. Actually bycycling is not only the exciting way to go at workstation, but it also a great way to burn calories faster than many other activities. The number of calories burned per hour depends on some factors. Your weight, the speed at which you’re pedaling, the amount of time spent on riding, riding uphill or coasting downhill and so on. (Source) Here I shows you an average data for cycling-

Reduce fat by Gardening

Gardening is the best way to burn calories at home. Whenever you will do this kind of physical labor, you have to perform wide variety of actions that definitely burn calories. The most interesting part is you can easily spend a whole afternoon or several hours in working without feeling mental or physical torturing.

Find the below average data to burn calories by gardening –

Burn calories by Swimming

Swimming is an effective way to burn calories. If your weight is around 160 lbs (73 kg), you can burn 511 calories an hour. If you have more weight you will burn more calories. By swimming approximately 200 lbs (91 kg) person can burn 637 calories per hour. You can burn up to 763 calories an hour if your weight is closer to 240 lbs (109 kg).

Burn calories by jumping rope

Though it’s a slower and difficult manner for a healthy person to reduce weight but it is very efficient way to burn calories at home. You can do it anytime, anywhere inside your house. On an average a 160 lbs (73 kg) person can reduce 730 calories per hour.  Heavyweight person can reduce more calories per hour.

Reduce fat by climbing stairs

Though it is quite tough to calculate how many calories you burn by climbing every stairs but it is a very efficient way to burn calories at home. No instrument required, no preparation needed to do this exercise. Whenever you want just start climbing stairs of you home.

Reduce fat by scrubbing floors

Of course, scrubbing floors is great to burn calories at home also very effective to reduce belly fat. Scrubbing floor could burn over 1,000 calories every week! You can easily spend several hours by doing this type of exercise without feeling mental or physical torturing. And it’s a part of hygienic.