How many calories do you burn while sleeping? That can be found in all matters of the body’s metabolism. It is the process by which the body transforms food into energy for use in daily activities. Your body uses calories just to breathe, keep your organs working, and circulate blood. Basal metabolic rate (BMR), on the other hand, is a measure of how many calories you burn each day while at rest or when you aren’t moving around much. This includes sleeping and sitting.
To calculate your basal metabolic rate (BMR), you use an equation that includes factors such as: sex, weight, and age using centimeters for height and kilograms for weight.
More calories will likely be burned while sleeping and engaging in other activities the heavier you are. At rest, men typically burn more calories than women of similar weight. for the simple reason that men typically have more muscle. At rest, muscle burns more calories than fat.
There are, in fact, many different factors. We break down everything you need to know in this post to increase the number of calories you burn each night while you sleep.
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How to Calculate Calories Burned While You Snooze?
So, how do you figure out your special capacity for calorie burning while you sleep?
The only thing that matters is your metabolism, which is how your body turns food into usable energy. Your body needs to expend energy just to breathe, circulate blood, and maintain healthy organ function. This burn calories.
Meanwhile, your basal metabolic rate (BMR) represents the number of calories you burn at rest, which, yes, includes when you watch “Friends” reruns or are passed the eff out on the couch.
Your BMR equation
Want to determine your unique BMR? Use this equation, which factors in your sex, weight, and age (use inches for height and pounds for weight):
- 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age) = BMR for women
- 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age) = BMR for men
For instance, a 30-year-old woman who weighs 140 pounds and is 5 feet 5 inches tall would burn:
- 655.1 + (4.35 x 140 pounds) + (4.7 x 65 inches) – (4.7 x 30 years) = 1,439 calories in 1 day at rest (or 60 calories per hour while sleeping)
These equations are based on the idea that men typically burn more calories at rest because they typically have a naturally greater muscle mass, but they do not provide precise statistics. Fat burns fewer calories at rest than muscles do.
Calculate both numbers and choose the one that falls between them if you have more or less muscle than the average male or female. To track your calories burned more precisely than an equation, you can spend money on a heart rate monitor.
Average Calories Burned During 8 Hours of Sleep
Don’t worry if math isn’t your thing. A good place to start might be to look at some average numbers. Consider these examples for calories burned during eight hours of sleep:
- 30-year-old, 110 lb female: 406 calories
- 30-year-old, 180 lb male: 601 calories
- 50-year-old, 110 lb female: 376 calories
- 50-year-old, 180 lb male: 558 calories
- 40-year-old, 130 lb female: 424 calories
- 40-year-old, 200 lb male: 619 calories
As you can see, calorie expenditure rises with body weight and rises with age. It is not surprising that we see a decrease in caloric burn as we age because metabolism slows with age. A larger person will also require more calories to maintain their body weight.
Tips for Burning More Calories During Sleep
It turns out that there are a few methods for increasing your calorie burn while you’re asleep. Getting a better night’s sleep is the first step in solving the problem. Make sure your sleep cycle includes REM (rapid eye movement) segments. Your brain is most active at this time, which results in greater calorie expenditure. This is because during this sleep cycle, when your brain is working hard, it burns more oxygen.
You already know that getting a good night’s sleep is important for maintaining your physical and mental health because the effects of even one night of poor sleep can be felt the following day.
By simply increasing the quality of our sleep, we might be able to burn more calories while we are asleep. And while this might appear straightforward and simple to some, getting a good night’s sleep can be a delicate process.
To improve the quality of your sleep, you may like to try some of the following:
- The routine that our bodies love. To ensure you get the recommended amount of sleep, try going to bed at the same time each night.
- Take a 20-minute power nap if you’re feeling tired during the day. It will be more difficult to fall asleep at night if you go over this time.
- Limit your alcohol consumption, especially three hours before bed.
- Reduce your intake of caffeine and abstain from drinking it after noon.
- At least a few hours before bed, stay away from vigorous exercise.
- By turning off electronics at least one hour before bed, you can reduce the amount of blue light you are exposed to. To unwind, try reading a book or engaging in another calming activity.
- Take a warm bath or shower before bed, or think about engaging in stress-relieving activities like yoga or meditation.
- Make sure your bedroom is cool and dark, and that your bed and pillows are supporting your body comfortably.
Other Factors That Impact Sleep Burn
Despite being a literal boss all night, running in your dreams won’t increase the amount of calories you burn while you sleep.
Take steps to increase your metabolism, such as exercising and eating well, if you want to increase your BMR. Additionally, by doing this, whether you’re drifting through sleep or jogging through the neighborhood, your body will constantly burn more calories.
Here are a few additional elements that may impact your metabolism and the amount of calories you burn while sleeping.
Late-night Nomming
Nothing beats midnight. pizza, amiright? Although it’s possible that you’ve heard that eating before bed will slow your metabolism, science says that’s not the case.
A process known as thermogenesis, or the release of energy as heat after eating, can actually cause a brief increase in your metabolism as a result of those late-night munchies.
Basically, don’t worry too much about when you eat as much as what you eat. Numerous snacks consumed throughout the day can result in weight gain and sluggish metabolism.
Muscle Gains
You’ll burn more calories the more muscle mass you possess. Thus, including daily exercise—especially strength training—will help you burn more calories while you sleep (and while you press the snooze button ten times).
Drinking Coffee After Coffee
According to some research, caffeine temporarily boosts your metabolism, which may last into the hours before you go to sleep.
However, wait a little bit before downing Red Bulls or cappuccinos. The existence of a long-term weight loss effect of caffeine has not yet been sufficiently established by research.
Not Enough Zzz’s
Cortisol levels can rise when you don’t get enough sleep, whether it’s because of a work overload, insomnia, or late-night Netflix sessions.
Cortisol causes your body to hang on to extra fat, makes you hungrier (and hangrier), and slows your metabolism. A 2017 study also revealed that better metabolic profiles and lower BMI are linked to longer sleep.
Certain Health Conditions
Your metabolism can be slowed down by a number of illnesses, including hypothyroidism and Cushing syndrome. Despite eating well and exercising regularly, this can result in weight gain and a slower rate of calorie burn.
Consult your doctor if you believe you may have a medical issue that affects your metabolism. In order to identify specific conditions, they can evaluate you using tools like blood tests.
If You Struggle to Get Enough Zzz’s, Try Out These Tips
- Try to follow a schedule every day, getting up and going to bed at similar times. This will facilitate the natural rhythmic process in your body.
- Before going to bed, unwind by taking a warm bath, reading by candlelight, or engaging in some form of meditation. You might also give breathing exercises a try. It all depends on what makes you feel most relaxed.
- White noise machines, weighted blankets, earplugs, and blackout curtains are some examples of sleep aids that can help you get a better night’s sleep. It may also be beneficial to keep your room between 60 and 67 degrees Fahrenheit (15 and 19 degrees Celsius).
- Well, some naps are fine, but try to keep them to under 30 minutes. Any additional time spent dozing during the day can make it more difficult to fall asleep later.
- Avoid stimulants like caffeine and nicotine before bed to improve your sleep quality. Consider drinking some soothing tea instead.
- As difficult as it may be to resist, refrain from scrolling Instagram before bed. Turn off all devices. Your natural sleep cycle may be disturbed by blue light from screens.
Sleep and Your Health
It should come as no surprise that getting less sleep can have the opposite effect now that you are aware that getting more sleep will increase the amount of calories you burn while you sleep. 3055 men and 3052 women between the ages of 67 and 96 and 70 and 99, respectively, were the subjects of a Cleveland study.
Men who slept for less than five hours were nearly four times more likely to be obese than those who slept for seven to eight hours every night. More than twice as many women who slept less than five hours per night were obese as their well-rested counterparts.
Increased body fat was also linked to insufficient sleep time. Additionally, compared to those who get enough sleep, those who are chronically sleep deprived are more likely to be overweight, have cardiovascular disease, strokes, infections, and even some types of cancer.
It should be noted that people with age-related neurological conditions like Parkinson’s and Alzheimer’s disease experience sleep disturbances more frequently. The order of disorders causing sleep loss or sleep loss causing disorders is still unclear to researchers.
The bottom line is that your body requires a restful night’s sleep to operate properly. If you’ve tried sleep improvement strategies but are still having trouble sleeping enough, you may have a sleep disorder.
If you experience chronic sleeplessness, speak with your healthcare provider. A polysomnogram or sleep study may be suggested. It will record information about your breathing, limb, and eye movements as well as your oxygen levels. Doctors may use these findings to recommend additional testing or help them create a treatment plan.
Frequently Asked Questions
How Many Calories Do You Naturally Burn in a Day?
Your age, biological gender, and the average amount of activity you engage in each day all affect how many calories your body needs. Women who work desk jobs and engage in minimal exercise typically burn 1,600 calories per day. Men who live sedentary lives and exercise little, however, typically burn around 2,000 calories per day. However, even a small activity like tapping your toes can result in calorie burn. What is the most effective natural way to burn calories? incorporating exercise into daily activities, such as choosing to walk instead of drive.
How Can I Lose Weight by Sleeping?
The best way to make the most of your sleep hours to burn more calories is to make an investment in better sleep. Limit blue light exposure, eliminate distractions from the bedroom, eat a healthy, small meal before bed, schedule exercise for the morning or afternoon to avoid disrupting sleep, and follow good sleep hygiene. A higher BMR can also be attained by choosing to move well throughout the day.
Do You Burn More Calories Sleeping Or Awake?
Since your body is active and you need energy to complete your daily tasks, you burn more calories when you are awake. As we’ve discussed repeatedly, you can also burn calories while you sleep, but you’ll do so more efficiently when you’re awake and moving around.
How Many Hours Should I Sleep to Lose Weight?
To lose weight, you do not need to sleep more or less than is advised. The CDC recommends basing your sleep schedule on these recommendations and adding the number of hours of sleep required for your age group. Adults should sleep for 7 to 9 hours every night.
Can Oversleeping Cause Weight Gain?
Both insufficient and excessive sleep can affect your metabolism and cause you to gain weight. To maintain proper operation of all internal processes, you should get the recommended amount of sleep. You can keep a healthy weight when your body is in good condition. Carlene Thomas, RDN, LD, notes, “Since you spend fewer hours each day standing up and moving around, excessive sleeping can lead to weight gain.”
Do Sleep Stages Impact Calorie Burning?
Rapid eye movement (REM) and non-REM sleep are the two fundamental types of sleep. Both of these types of sleep cycle through during a typical night’s rest, and you can tell which one you’re in by the specific brain waves that correspond to it. Usually, it takes about 90 minutes after you go to sleep for you to start experiencing REM sleep.
Memory consolidation, body repair, and other processes depend greatly on REM sleep. Additionally, you burn the most calories during this stage of sleep because it is the deepest stage. You’ll feel and perform better, burn the most calories, and achieve a win-win situation if you get enough REM sleep.
Sleep Better to Burn More Calories
People can burn anywhere between 300 and 700 calories each night, according to our calculations. Try sleeping in a room that is cool and dark, around 68 degrees, to raise this figure. By doing this, you’ll be able to maintain your body temperature while burning more calories.
Evening sleep can be improved by engaging in physical activity during the day. Make sure your sleep cycle places you in REM sleep since this is the stage during which you burn the most calories.
On the other hand, sleep deprivation can result in weight gain and may exacerbate other medical conditions like cancer and cardiovascular disease. Try adhering to a regular sleep schedule and cutting down on electronic and television use before bed if you’re having trouble getting those eight hours every night. Consult your physician to determine if you have a sleep disorder if this still doesn’t help.
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FAQs
How much calories do we burn while sleeping? ›
As a very approximate number, we burn around 50 calories an hour. View Source while we sleep. However, every person burns a different amount of calories during sleep, depending on their personal basal metabolic rate. View Source (BMR).
Do you burn more calories sleeping or laying in bed? ›Yes, you do have a significantly higher energy expenditure when you are awake and lying still than when you are asleep. The difference is around 20%, as can be seen in Figure 3 of this paper.
Which sleep burns the most calories? ›You burn the most calories while you sleep during the REM stage, when your brain is the most active. If you want to burn more calories while you sleep, ensure that you're getting enough high-quality sleep, which also increases your chances of getting more REM sleep.
Can I burn 700 calories while sleeping? ›People can burn anywhere between 300 and 700 calories each night but the exact number depends on a range of factors, including your body's Basal Metabolic Rate and the quality of your sleep. Sleep expert Jasmin Lee at eachnight.com says there a few steps to determining the number of calories you burn while sleeping.
What burns fat while you sleep? ›- Drink a casein shake. ...
- Sleep more. ...
- Eat cottage cheese before bed. ...
- Resistance training. ...
- Eat small meals throughout the day.
The amount of calories burned increases according to body weight. So, a person who weighs 150 pounds might burn 46 calories an hour or between 322 and 414 calories a night. And a person who weighs 185 pounds might burn around 56 calories or between 392 and 504 calories for a full night of sleep.
Do you burn more calories sleeping or sitting? ›“On average, when asleep, a person burns roughly 90 percent of the calories they would if they were sitting on the couch watching television,” Fish says. So watching the tube actually does burn slightly more calories—but that doesn't mean it's a healthy habit.
Do you burn more calories sitting or lying down? ›Your body burns more calories when you're moving. Sitting or lying down burns the fewest number of calories.
Does staying up late burn calories? ›Missing out on that sleep, however, will run you down, from an energy standpoint, more than previously believed. Pulling an all-nighter burns 135 more calories than your body burns while sleeping, or roughly the energy content of that two-mile walk or a glass of milk.
Why does my Fitbit say I burned 400 calories while sleeping? ›Your fitbit also calculates calories burned for your BMR. You burn calories just by being alive! Even Sleeping. Fitbit includes these burned calories in it's calorie calculations, so even if you did not wear the fitbit, you'll still burn these calories.
How many calories does 10,000 steps burn? ›
Have you been power walking your way to 10,000 steps a day? Good for you! It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day.
How long do you have to sleep to burn 500 calories? ›The average person burns 68-91 calories per hour of sleep. An entire 8 hours of sleep will burn 544-725 calories. Sleep is the only activity that burns fewer calories than sitting at room temperature not actively digesting food.
What helps burn fat before bed? ›- Greek yogurt protein shake. As noted above, having protein before bed—especially if you've worked out beforehand—helps stimulate the repair and rebuilding of muscle (muscle protein synthesis) while you sleep. ...
- Chamomile tea. ...
- Red wine. ...
- Kefir. ...
- Soy-based protein shake. ...
- Water.
Starting your day with a glass of lukewarm lemon water can do wonders for your body. The drink is packed with antioxidants and pectin fibre, which helps in melting the belly fat. To make the drink take a glass of water, squeeze some lemon juice and add a teaspoon of honey to it.
What foods burn the most fat while you sleep? ›- Whey Protein Shake. First and foremost, protein is important for weight loss - whey protein included! ...
- A Warm Bowl of Oatmeal. ...
- Greek Yogurt with Berries or Cherries. ...
- Half a Turkey Sandwich. ...
- Egg Wrap. ...
- Smoked Salmon Bagel. ...
- Cottage Cheese and Fruit.
Sit Up Straight
Plus, sitting up straight with your shoulder back and your abs tight—compared to slouching at your desk—requires engaging more muscles and can burn a few more calories.
One study showed that adults who weigh 143 pounds burn 0.15 more calories a minute when standing versus sitting. If you stand for six hours per day instead of sitting, you burn around 54 additional calories. While this may not seem like much, it adds up to five and a half pounds per year.
What exercise burns most calories in 30 minutes? ›“In just 30 minutes of swimming, an average person can burn 200 to 300 calories,” Saltos says. Swimming also improves cardiovascular health, builds endurance, and increases strength—all great reasons to want to hop in the water.
What time of day is your metabolism the fastest? ›No matter whether we stay up all night or fall asleep at the dinner table, our bodies have an internal schedule that says to burn the most calories in the late afternoon and early evening and the least in the early morning.
How many calories is a pound? ›If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight. In the past, research found about 3,500 calories of energy equaled about 1 pound (0.45 kilogram) of fat.
Can melatonin make you gain weight? ›
The short answer is no. In fact, melatonin may well do the opposite. Melatonin is an incredibly important hormone that all human bodies produce so that we can sleep.
Why does Fitbit say I burned 1,000 calories? ›ANSWER: Your Fitbit tracker's calories-burned tally resets each night at midnight. So the number you see on your tracker (or in your Fitbit app) first thing in the morning is your estimated calorie burn for the day so far.
Why does my Fitbit say I burned more calories than I did? ›This is likely what you're seeing. Calories burned based on activities - This is what you'd expect. If you walked a lot today, you'll burn more calories than if you didn't.
Why does Fitbit say I burned 2000 calories? ›Fitbit can overestimates calorie burn for some activities by up to 50%. My guess is that you're much less active than you think you are. Also, I'd guess you're consuming more than 850 calories per day. Most people underestimate the calories they consume and overestimate the calories they burn.
How long does it take to walk 10000 steps at 3.5 mph? ›It's certainly possible to get 10k steps in a 5-mile (8 km) walk, but that will take about 1.5-2 miles based on a 3.5 mph (5.6 kph) brisk walking pace.
How many steps does it take to lose a pound? ›"Generally, 1 mile (or roughly 2,000 steps) walked equates to [burning] 80 to 100 calories." There are 3,500 calories in 1 pound. "This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps.
How long to walk a mile? ›According to the CDC, the average walking speed for adults is 2.5-4 mph. At 2.5 miles per hour, you can get through a mile in 24 minutes. You can walk a mile at 4 mph in 15 minutes. To improve your mile time, it's helpful to track your pace.
How many calories do you naturally burn a day? ›According to the Dietary Guidelines for Americans 2020–2025, the average adult woman expends roughly 1,600 to 2,400 calories per day, while the average adult man expends 2,000 to 3,000.
Does 8 hours of sleep burn fat? ›A new study found that adults that slept 8.5 hours a night reduced the number of calories they consumed on average by 270 calories. That translates to about 26 pounds of weight loss over three years.
Do you burn more calories sleeping or watching TV? ›Unfortunately, watching TV only burns one calorie per minute — the same as sleeping.
How many calories do you burn in 8 hours of sleep? ›
The average person burns 68-91 calories per hour of sleep. An entire 8 hours of sleep will burn 544-725 calories.
How much calories does 7 hour of sleep burn? ›Average expert-recommended sleep is between 7 and 9 hours per night. At that time, the total calories burned per night is about 266 to 342 calories.
Do I burn fat while sleeping? ›People do lose weight during sleep. However, this is mostly due to water loss through breathing and sweating. While individuals do not burn much fat during sleep, sleep is a fundamental component of well-being, and a lack of it can make maintaining a moderate weight more difficult.
How many hours of sleep to burn fat? ›Overall, it is likely a good idea for anyone looking to lose weight to aim for 7–9 hours of sleep per night.
How many calories do you burn in a day without exercise? ›On average, a person will burn at least 1800 calories a day without exercise. To lose weight, you must be in a calorie deficit. Caffeine supplements can help you achieve this state by boosting your BMR to promote fat burning.
Does sleeping longer burn more calories? ›During REM sleep, our glucose metabolism increases, accelerating the rate of calorie-burn. The longer you sleep, the more calories you burn — but oversleeping has the reverse effect, and slows down metabolism.
What are the 5 foods that burn belly fat? ›- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
- Don't Eat Before Bed. ...
- If You Must Snack, Avoid Sugar. ...
- Take a Warm Shower Before Sleeping. ...
- Eat More Fiber. ...
- Avoid Processed Foods. ...
- Participate in Some Physical Activity. ...
- Eat an Earlier Dinner. ...
- Have a Probiotic at Night.
Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.
How many calories should I eat a day to lose weight? ›In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional.
How many calories do you burn walking a mile? ›
On average, a mile burns about 100 calories when walking. Another point: ANY exercise pales in comparison to a much more important part of the weight loss equation: nutrition.