Sleep experts reveal how many calories you burn while sleeping

You don’t just burn calories when you’re awake and on the go. Studies Show that mental activity comprises about 20% of your resting metabolic rate, or the calories you burn without physically moving.

Your brain keeps doing this while you sleep. In fact, your brain is working just as hard during REM sleep as when you are awake.

People can burn anywhere between 300 and 700 calories each night but the exact number depends on several factors, including your body’s basal metabolic rate and the quality of your sleep. sleep specialist Jasmine Lee Feather every night.com Say there are a few steps to determining the number of calories you burn while sleeping.

The first thing to establish is your basal metabolic rate, or BMR. Also known as your body’s metabolism, BMR is the number of calories your body needs to function at rest. BMR varies depending on the person’s weight, gender and age.

Another factor when calculating your basal metabolic rate is your average daily pace. It means how much you are moving regularly. Unfortunately, a one-time workout will not provide accurate metabolic rate changes in your calculations.

When you are sleeping, your body’s basal metabolic rate is 85–95% of your normal rate during the day. To find out how many calories your body needs during sleep, first determine your daily BMR, which you can do using an online calculator.

Since this is for a 24-hour day, divide this number by 24 to get your hourly metabolic rate. Then multiply that by .85 (since your body does 85% of its work during sleep). Multiply that by the number of hours you slept. And there you have it – calories are burned while you sleep. Here is the formula:

BMR 24 = BMR per hour

Hourly BMR × .85 × Hours slept = Calories burned while sleeping

Average calories burned during 8 hours of sleep

If you don’t like maths then don’t worry. Checking out some average numbers can be a good place to start. Consider these examples of calories burned during eight hours of sleep:

  • 30-year-old, 110-pound woman: 406 calories

  • 30-year-old, 180-pound male: 601 calories

  • 50-year-old, 110-pound woman: 376 calories

  • 50-year-old, 180-pound male: 558 calories

  • 40-year-old, 130-pound woman: 424 calories

  • 40-year-old, 200-pound male: 619 calories

As you can see, the amount of calories burned decreases with age and increases with body weight. Metabolism slows with age, so it’s no surprise that we see a decrease in calorie burn. A person with a larger body will also burn more calories to perform the task.

how to burn more calories during sleep

There are a few ways to increase your calorie burn while you sleep, says Jasmine. The first key is to get a better night’s rest, making sure you have REM (rapid eye movement) periods in your sleep cycle.

This is when your brain is most active and burns the most calories. This is because your brain is burning more oxygen when working harder during this sleep cycle.

Exercise is important for maintaining a healthy body weight, and it can improve the quality of your sleep. Although Jasmine says that exercising that day won’t actually help you burn more calories while you sleep.Yes – but maintaining a regular active lifestyle can affect your BMR in a positive way).

The number of calories your body needs per day depends on your age, biological gender and average lifestyle activity. Women who work desk jobs and get little exercise typically burn 1,600 calories per day.

On the other hand, men who lead a sedentary lifestyle and get minimal exercise usually burn about 2,000 calories per day. Even things like tapping your toes can burn calories—and the best way to burn calories naturally is to add movement to daily activities, such as walking versus driving.

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