Evie Summers
It may come as a surprise, but you do burn calories while you sleep. The number of calories burned depends on a variety of factors, such as age, sex, weight, body composition, sleep quality, diet, exercise, and basal metabolic rate (BMR). BMR refers to the amount of energy the body uses to perform basic functions such as breathing, maintaining body temperature, and circulating blood. On average, an adult burns between 0.67 and 0.92 calories per minute during sleep, or approximately 40 to 55 calories per hour. This means that over an 8-hour sleep period, an adult can burn around 320 to 440 calories. While sleeping burns fewer calories than when awake, it is still an important part of overall energy expenditure and can influence weight management.
| Characteristics | Values |
|---|---|
| Calories burned per hour | 40-70 calories |
| Calories burned per night (8 hours) | 320-560 calories |
| Factors that influence calories burned | Weight, metabolism, sleep duration, sleep quality, age, sex, body composition, diet, exercise, race, genetics, and medical conditions |
| Methods to increase calories burned | Improve sleep quality, increase sleep duration, increase muscle mass, engage in physical activity, and maintain a healthy diet |
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What You'll Learn
- Calories burned during sleep: 320-440 calories in an 8-hour sleep
- Basal Metabolic Rate (BMR): influenced by weight, gender, age, and daily movement
- REM sleep: the sleep stage where most calories are burned
- Weight management: sleep is not an effective weight loss strategy
- Metabolism boosters: exercise, quality sleep, and strength training
Calories burned during sleep: 320-440 calories in an 8-hour sleep
It is true that we burn fewer calories when sleeping compared to when we are awake and active. However, the number of calories burned during sleep depends on several factors, including age, sex, body composition, basal metabolic rate (BMR), diet, exercise, sleep quality, and weight.
BMR, also referred to as one's metabolism, is the number of calories needed to keep the body functioning at rest. It is influenced by weight, gender, and age. BMR can be calculated using the Harris-Benedict equation, which takes into account one's weight, height, age, and gender. On average, an adult burns between 0.67 and 0.92 calories per minute during sleep, or approximately 40 to 55 calories per hour, according to Harvard Medical School. This equates to around 320 to 440 calories burned during an 8-hour sleep.
It is important to note that while sleeping burns calories, it should not be relied upon as the primary method for burning calories or managing weight. Regular physical activity, a healthy diet, and adequate sleep are the most effective ways to manage weight and support overall health. Additionally, the quality of sleep is crucial, as poor sleep can negatively affect metabolism and lead to unintended weight gain.
To increase the number of calories burned during sleep, one can focus on improving sleep quality, ensuring sufficient REM sleep, and boosting their basal metabolic rate through diet, exercise, and quality sleep.
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Basal Metabolic Rate (BMR): influenced by weight, gender, age, and daily movement
While sleeping, the body remains active and burns calories. The number of calories burned depends on various factors, including weight, metabolism, and sleep duration. Basal Metabolic Rate (BMR) is a critical factor in understanding calorie expenditure during sleep. BMR refers to the minimum number of calories required for the body's basic functions at rest. It represents the energy needed for essential activities such as breathing, circulation, temperature regulation, and cellular processes.
BMR is influenced by several factors:
Weight: Body weight significantly impacts BMR. Individuals with higher body weights tend to burn more calories during sleep. This is because a larger body requires more energy to sustain its functions.
Gender: Men generally have a higher BMR than women. This difference is attributed to factors such as muscle mass, body composition, and hormonal differences.
Age: Metabolic needs typically decrease with age. Growing children have higher metabolic rates, while older adults experience a slower metabolism, resulting in fewer calories burned during sleep.
Daily Movement: BMR also considers an individual's average daily movement. Regular physical activity increases muscle mass and overall energy expenditure, positively affecting BMR. However, a one-time workout will not significantly impact the calculation.
It is important to note that BMR is just one aspect of energy expenditure. Other factors, such as diet, exercise, sleep quality, genetics, and medical conditions, also influence calorie burn. While sleep plays a role in weight management, a comprehensive approach to health, including regular exercise and a balanced diet, is essential for maintaining a healthy weight.
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REM sleep: the sleep stage where most calories are burned
While you burn more calories when you're awake, your body does burn calories during sleep. The number of calories burned depends on several factors, including age, sex, body composition, basal metabolic rate (BMR), diet, exercise, sleep quality, and weight.
BMR, also known as metabolism, is the number of calories needed to keep your body functioning at rest. It can be calculated using the Harris-Benedict equation, which takes into account age, weight, height, and gender. BMR varies from person to person, and it is estimated that an adult burns between 0.67 and 0.92 calories per minute during sleep. This translates to approximately 40 to 55 calories per hour or 320 to 440 calories during an 8-hour sleep.
However, every person burns a different amount of calories during sleep, and the exact number depends on the complex interplay between various factors. While sleeping more is not the same as exercising or choosing healthier foods, it is an important part of weight management and overall health. Getting adequate, quality sleep can help regulate hormones that control appetite and metabolism, which can affect weight management.
Among the different stages of sleep, REM (rapid eye movement) sleep is when the brain is most active and burns the most calories. During REM sleep, your brain burns more oxygen as it works hard, and your glucose metabolism increases, speeding up the rate at which calories are burned. To increase the number of calories burned during sleep, focus on improving your sleep quality, getting adequate REM sleep, and boosting your BMR through diet, exercise, and quality sleep.
While it is interesting to understand how many calories are burned during sleep, it is important to note that sleep should not be relied upon as the sole method for burning calories or losing weight. Engaging in regular physical activity, maintaining a healthy diet, and getting sufficient sleep are the most effective ways to manage weight and support overall health.
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Weight management: sleep is not an effective weight loss strategy
While you do burn calories during sleep, the amount is relatively small and insufficient for weight loss on its own. A person who weighs 125 pounds burns approximately 38 calories per hour while sleeping, which amounts to 266 to 342 calories over the recommended 7 to 9 hours of sleep per night. The number of calories burned increases with body weight, so a person who weighs 185 pounds might burn around 56 calories per hour, or between 392 and 504 calories over a full night of sleep.
Several factors influence the number of calories burned during sleep, including basal metabolic rate (BMR), weight, gender, age, and sleep quality. BMR, also known as metabolism, represents the number of calories needed to keep the body functioning at rest. It varies based on weight, gender, and age, with men generally having a higher BMR than women, and children having a higher metabolism than adults. Sleep quality also plays a role, as poor sleep can lower your metabolism and make it harder to burn calories.
While sleep alone is not an effective weight loss strategy, it can be a useful component of a comprehensive weight management plan. Getting adequate, quality sleep is important for regulating hormones that affect hunger and appetite, such as ghrelin and leptin. Sleep deprivation can lead to increased cravings for high-carbohydrate, energy-dense foods and larger portion sizes, resulting in weight gain. Additionally, lack of sleep can reduce energy levels and make it more difficult to engage in physical activity, which is crucial for maintaining weight loss.
To optimize weight management, it is recommended to focus on a combination of healthy sleep habits, regular physical activity, and a balanced diet. Establishing a consistent sleep schedule, limiting screen time before bed, and avoiding heavy meals and caffeine close to bedtime can improve sleep quality. Incorporating at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week can enhance sleep quality and support weight loss efforts. Additionally, sticking to a healthy diet can help manage body fat composition and overall weight management.
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Metabolism boosters: exercise, quality sleep, and strength training
Exercise
Regular exercise is an essential component of a healthy lifestyle, offering numerous benefits for both physical and mental health. It increases longevity and reduces the risk of cardiovascular disease, diabetes, and some cancers. Additionally, exercise can improve sleep quality, which is crucial for overall health and wellbeing.
Quality Sleep
Sleep is just as important as exercise and should be prioritised as part of a healthy lifestyle. It plays a vital role in regulating the stress hormone cortisol, which can impact metabolism and immune function. Getting sufficient high-quality sleep improves physical performance, reaction time, endurance, strength, coordination, and cognitive function. It also aids in muscle recovery, reducing fatigue and the risk of injury.
For athletes, sleep is especially important for performance and recovery. Elite athletes are advised to aim for at least nine hours of sleep per night, treating it with the same importance as athletic training and diet. Sleep deprivation can negatively impact their power, muscle strength, coordination, reaction time, and accuracy.
Strength Training
Strength training is highly effective in boosting metabolism. By building muscle mass, strength training increases the basal metabolic rate, resulting in more calories burned even at rest. This is because the body continues to expend energy repairing and growing muscle tissue after the workout.
To maximise the metabolic benefits of strength training, incorporate high-intensity intervals and compound movements into your workouts. This could include exercises such as squats, lunges, deadlifts, kettlebell swings, or mountain climbers. By challenging multiple muscle groups and maintaining an elevated heart rate, you can achieve a high-calorie burn during and after your workout.
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Frequently asked questions
The number of calories burned during sleep depends on a variety of factors, such as age, sex, body composition, basal metabolic rate (BMR), diet, exercise, sleep quality, and weight. On average, an adult burns approximately 50 to 70 calories per hour during sleep.
Your BMR is the number of calories burned by your body to perform essential functions while at rest. To calculate your BMR, you can use the Harris-Benedict equation, which takes into account your weight, height, age, and gender.
- For men: 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age in years) = BMR
- For women: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) = BMR
To burn more calories during sleep, focus on increasing your basal metabolic rate (BMR). You can do this by improving your sleep quality, getting sufficient REM sleep, maintaining a healthy diet, exercising regularly, and managing your weight.
Sleeping less is not an effective strategy for weight loss. In fact, a chronic lack of sleep can negatively impact your metabolism and lead to unintended weight gain. Getting adequate, quality sleep is crucial for maintaining a healthy weight.
The number of calories burned during sleep is influenced by several factors, including your basal metabolic rate (BMR), age, weight, overall health, diet, exercise habits, and sleep quality. Additionally, the amount of calories burned varies across different sleep stages, with REM sleep being the biggest calorie burner.
