How to calculate the calories a person burns while sleeping

Image result for How to calculate the calories a person burns while sleeping

By Aaron Kandola   


Reviewed by Daniel Bubnis, MS, NASM-CPT, NASE
Level II-CSS


BMR | Calculating BMR | Calories
burned while sleeping | Factors that affect BMR | Sleep hygiene tips | Summary


The body continues to burn
calories during sleep to sustain life and essential bodily functions. A person
can use a specific formula to estimate how many calories they burn at night.


Even when resting and
sleeping, the body requires a constant source of energy to maintain a wide
range of metabolic processes.
Many different factors
influence metabolism, which can make it difficult to calculate accurately how
many calories a person burns during sleep. However, by estimating a person’s
basal metabolic rate (BMR), it is possible to come up with an approximate
figure.
In this article, we discuss
what BMR is, how to calculate it, and how to use the result to estimate the
number of calories that a person burns while sleeping. We also provide some
sleep hygiene tips.

What is BMR?

It is essential for the body
to use energy continuously for maintenance and to function correctly. Although
the body burns some of its calories through physical activity, basal metabolism
accounts for around 80% of all energy expenditure.
Basal metabolism refers to all
of the processes that keep the body alive, functioning, and healthy. These
include:

  • breathing
  • blood circulation
  • cellular growth and repair
  • brain and nerve function
  • temperature control
These metabolic processes
require a constant supply of energy, so the body is always burning calories,
even when a person is resting or sleeping.
BMR is the number of calories
that the body burns every 24 hours due to basal metabolism. Essentially, it is
how many calories a person would use in a day if they just rested and did no
physical activity.
Many different factors affect
BMR, including age, body size, sex, and genetics. For this reason, everyone’s
BMR is different.
Calculating BMR

To determine how many calories
the body burns during sleep, it is first necessary to calculate the BMR. This
calculation is not straightforward because many factors influence BMR.
Accurately measuring BMR
requires using special equipment to determine how much oxygen a person is
breathing in and out over a specified period.
However, it is possible to
estimate BMR using the Harris-Benedict equation, which takes into account a
person’s sex, height, weight, and age.
For females, the formula is:
BMR = 665.1 + (4.34 x weight
in pounds) + (4.7 x height in inches) – (4.68 x age in years)
For males, the formula is:
BMR = 66.47 + (6.24 x weight
in pounds) + (12.71 x height in inches) – (6.78 x age in years)
These formulae will give the
number of calories that the body will burn over a whole day due to its BMR
alone.
For example, a 40-year-old
male who weighs 195 pounds (lb) and is 5 feet (ft) 9 inches (in) tall would
have an approximate BMR of 1,889 calories per day:
BMR = 66.47 + (6.24 x 195) +
(12.71 x 69) – (6.78 x 40)
BMR = 66.47 + 1,216.8 + 877.0
– 271.2
BMR = 1,889.07 calories per
day
A 50-year-old female who
weighs 160 lb and is 5 ft 4 in tall would have an approximate BMR of 1,426
calories per day:
BMR = 665.1 + (4.34 x 160) +
(4.7 x 64) – (4.68 x 50)
BMR = 665.1 + 694.4 + 300.8 –
234
BMR = 1,426.3 calories per day
Calculating calories burned
while sleeping


The body continues to burn
calories throughout the night to support its metabolic processes. However,
because the body is physically inactive, the metabolic rate is around 15% lower
when a person is asleep than when they are awake.
To estimate how many calories
the body burns during sleep, a person needs to calculate their hourly BMR and
multiply that by the number of hours that they sleep before reducing the figure
by 15%.
They can do this using the
following formula:
Calories burned while sleeping
= (BMR / 24) x number of hours asleep x 0.85
The 40-year-old male who
weighs 195 lb and is 5 ft 9 in will burn approximately 535 calories during an
8-hour sleep:
Calories burned asleep =
(1889.07 / 24) x 8 x 0.85
Calories burned asleep = 78.71
x 8 x 0.85
Calories burned asleep =
629.68 x 0.85
Calories burned asleep =
535.23 calories


The 50-year-old female who
weighs 160 lb and is 5 ft 4 in will burn approximately 404 calories during an
8-hour sleep.
Calories burned asleep =
(1426.3 / 24) x 8 x 0.85
Calories burned asleep = 59.43
x 8 x 0.85
Calories burned asleep =
475.43 x 0.85
Calories burned asleep =
404.12 calories
It is important to remember
that these calculations provide only a rough estimate of BMR and calories
burned while sleeping.
Factors that affect BMR

A range of factors can
influence a person’s BMR. These include:

  • age
  • gender
  • ethnicity and race
  • height and weight
  • hormone levels
  • muscle-to-fat ratio
  • physical activity levels
  • diet
  • amount and quality of sleep
  • pregnancy and lactation
  • general health
  • health conditions that affect
    the metabolism, such as hypothyroidism and hyperthyroidism

Sleep hygiene tips


Getting enough sleep is vital
to a person’s physical and mental health. Both the amount of sleep and its
quality are important. Not getting enough quality sleep can affect a person’s
energy levels, mood, concentration, and work performance.
According to the National
Institute of Neurological Disorders and Stroke, research shows that inadequate
sleep can also increase a person’s risk of several health conditions,
including:

  • heart disease
  • obesity
  • depression
  • diabetes
  • high blood pressure
The American Academy of Sleep
Medicine and the Sleep Research Society recommend that people between the ages
of 18 and 60 years get at least 7 hours of sleep every night.
Some tips that can help
improve a person’s quality of sleep include:

  • avoiding caffeine or other
    stimulants in the hours before bedtime
  • going to sleep and waking up
    at the same time each day
  • getting regular exercise
  • ensuring that the bedroom
    environment is dark, comfortable, and cool
  • waking up to natural light
  • doing something relaxing
    before bed, such as reading a book or taking a warm bath
Summary

Even when resting or asleep,
the body is constantly burning calories to sustain a range of vital bodily
functions, which we refer to collectively as the basal metabolism. Basal
metabolism incorporates all of the processes that keep the body alive, functioning,
and healthy, such as breathing, blood circulation, and brain function.
BMR is the number of calories
that the body burns each day due to basal metabolism. BMR depends on a variety
of factors, such as age, body size, and genetics. As a result, everyone’s BMR
will be different.
A person can estimate their
daily BMR using a formula that takes into account their sex, age, weight, and
height. Using this BMR value, it is possible to estimate how many calories the
individual burns while sleeping.







SOURCE: MEDICAL NEWS TODAY
Kayode Ojo
Kayode Emmanuel Ojo is the Co-Founder and Managing Director at SHEFFA Limited. He is presently studying Computer Science at the National Open University, Victoria Island, Lagos.