Yes, You Burn Calories While Sleeping—Here's How Your Body Does It

Table of ContentsView AllTable of ContentsFactorsCalculating Your BMRCalculating Sleep CaloriesBurning More Sleep CaloriesImproving Sleep Quality

Table of ContentsView All

View All

Table of Contents

Factors

Calculating Your BMR

Calculating Sleep Calories

Burning More Sleep Calories

Improving Sleep Quality

Your body burns calories all the time, even while sleeping. The amount of calories burned during any time period is different for everyone and will change based on several factors.

Calories burned during sleeping hours are about 15% less than while awake. The average person burns approximately 50 to 70 calories per hour while sleeping or about 480 calories in eight hours and is based on individual factors.

On average, sedentary women (meaning their activity level includes only that needed for day-to-day life) need between 1,600 and 2,000 calories a day, depending on age, to replace those their body burns each day. Sedentary men need between 2,000 and 2,400 calories a day, also depending on age.

Knowing exactly how many calories you burn while sleeping may not be possible, but you can estimate it. Improving sleep and increasing muscle mass are ways to burn more calories when sleeping.

Factors That Affect How Many Calories You Burn While Sleeping

Several factors change how manycaloriesa person needs during a day to run all their body systems and power activities likestanding, walking, lifting, or carrying. This can include:

A Note on Gender and Sex TerminologyVerywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.

A Note on Gender and Sex Terminology

Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.

One of the ways to estimate calories burned is called thebasal metabolic rate (BMR).The body is always expending energy to run all its systems. To stay alive, a certain amount of calories is needed each day to manage everything from breathing to heart function.

The BMR is the measure of the calories needed every day to run the body’s functions. That is, if doing nothing else during the day (exerting no additionalphysical activity), you burn calories breathing, maintaining body temperature, circulating blood, and other functions.

Formulas can be used to estimate BMR. One such equation is called the Harris-Benedict equation and includes:

Daily BMR calories are burned in addition to calories expended from activity. How many calories you burn performing activities depends on many factors, including your weight and the type of activity.

How to Determine How Many Calories You Burn During Your Sleep

The total amount of calories burned can be calculated with a formula that looks like this: (BMR/24) x (0.85) x (number of hours asleep).

It’s important to remember that these equations are estimates. Without a study done in a sleep lab, it’s not possible to know exactly how many calories any particular person burns, either awake or asleep.

Ways to Burn More Calories During Sleep

The body constantly burns calories. The number depends on several factors, including whether you are asleep or awake.

More calories are burned while awake, but sleeping less is not a long-term strategy forweight loss.Getting better quality sleepand sleeping for an appropriate amount may helpincrease BMRand improve overall weight management.

What Works

Sleeping more: A meta-analysis of many published studies showed that sleep was helpful for weight loss. People who slept for more hours and had good quality sleep lost more weight. Restricted sleep or interrupted sleep left people feeling hungrier.

Not getting enough sleep may counteract the effects of lowering calorie intake. People who didn’t sleep well and ate fewer calories had less success with weight loss.

Eating earlier in the day: One meta-analysis examined how the timing of meals during the day affected daytime hunger and other factors involved in weight loss. The study compared two groups. One group ate meals at about 9 a.m., 1 p.m., and 5 to 6 p.m. The other group ate meals at about 1 p.m., 5 to 6 p.m., and 9 to 10 p.m.. Sleeping/bedtime was between 12 a.m. and 8 a.m.

The group thatate their meals earlier in the dayhad less hunger than the group that ate their meals later in the day. Also, people who ate later in the day stored more fat cells. The authors determined that the effects late-in-the-day eating has on the body could increase obesity risk in humans.

Eating a diet compatible with improved sleep: One study showed that food choices can also affect sleep quality. Eating more high-quality dairy andproteinlowers the chance of having poor sleep. Including more foods considered “empty calories” (foods with calories but little nutritional value) increased the risk of poor sleep.

What Does Not Work

Sleeping less: Quality sleep is important to how the body burns calories. Not getting enough sleep or getting fragmented sleep can negatively affect the way the body uses food for energy.

Poor sleep is associated withinsulin resistance(cells do not respond to insulin to take in blood glucose for energy, causing blood sugar levels to rise), which may be the precursor toprediabetes(having blood sugar levels that are not quite high enough to be considered type 2 diabetes). Good quality sleep may help in supporting bothmetabolismand a healthy gut microbiome (the community of microbes in the gut that aid in digestion).

Improving Overall Sleep Quality

You can take several steps toget better sleep. Studies show that in a broad sense, quality sleep is important to health, including giving the best chance of having decreased hunger in the daytime and improving BMR. Making changes to lifestyle to increase the odds of better sleep is called “sleep hygiene.”

The National Sleep Foundation offers these suggestions to help get better rest:

Summary

People burn calories at all hours of the day, even when at rest or while sleeping. Fewer calories are needed for sleep. How many calories a person burns hourly at rest is variable and based on several factors that are not within your control, such as age, sex, height, and general health.

Getting good quality sleep is important to overall health and avoiding excess calorie intake during the day. Getting quality sleep, eating a diet that supports health, and including daily exercise may all help increase the amount of calories burned both while asleep and awake.

10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Dietary Guidelines for Americans.Pavlidou E, Papadopoulou SK, Seroglou K, Giaginis C.Revised Harris-Benedict equation: new human resting metabolic rate equation.Metabolites. 2023;13:189. doi:10.3390/metabo13020189Sharma S, Kavuru M.Sleep and metabolism: an overview.Int J Endocrinol. 2010;2010:270832. doi:10.1155/2010/270832 Allowing this older reference.Jurado-Fasoli L, Mochon-Benguigui S, Castillo MJ, Amaro-Gahete FJ.Association between sleep quality and time with energy metabolism in sedentary adults.Sci Rep. 2020;10(1):4598. doi:10.1038/s41598-020-61493-2Stavres J, Zeigler M, Bayles M.Six weeks of moderate functional resistance training increases basal metabolic rate in apparently healthy adult women.International Journal of Exercise Science. 2018;11:32-41. 10.70252/FNIK8317Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E.Sleep deprivation: effects on weight loss and weight loss maintenance.Nutrients. 2022;14(8):1549. doi:10.3390/nu14081549Vujović N, Piron MJ, Qian J, et al.Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity.Cell Metab. 2022;34(10):1486-1498.e7. doi:10.1016/j.cmet.2022.09.007Knowlden AP, Burns M, Harcrow A, Shewmake ME.Cross-sectional analysis of food choice frequency, sleep confounding beverages, and psychological distress predictors of sleep quality.Int J Adolesc Med Health. 2016;30(1):/j/ijamh.2018.30.issue-1/ijamh-2015-0120/ijamh-2015-0120.xml. doi:10.1515/ijamh-2015-0120Wang X, Sparks JR, Bowyer KP, Youngstedt SD.Influence of sleep restriction on weight loss outcomes associated with caloric restriction.Sleep. 2018;41(5):10.1093/sleep/zsy027. doi:10.1093/sleep/zsy027National Sleep Foundation.10 tips for a better night’s sleep.Additional ReadingMartins C, Kazakova I, Ludviksen M, et al.High-intensity interval training and isocaloric moderate-intensity continuous training result in similar improvements in body composition and fitness in obese individuals.Int J Sport Nutr Exerc Metab. 2016;26(3):197-204. doi:10.1123/ijsnem.2015-0078Zhu B, Shi C, Park CG, Zhao X, Reutrakul S.Effects of sleep restriction on metabolism-related parameters in healthy adults: A comprehensive review and meta-analysis of randomized controlled trials.Sleep Med Rev. 2019;45:18-30. doi:10.1016/j.smrv.2019.02.002

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Dietary Guidelines for Americans.Pavlidou E, Papadopoulou SK, Seroglou K, Giaginis C.Revised Harris-Benedict equation: new human resting metabolic rate equation.Metabolites. 2023;13:189. doi:10.3390/metabo13020189Sharma S, Kavuru M.Sleep and metabolism: an overview.Int J Endocrinol. 2010;2010:270832. doi:10.1155/2010/270832 Allowing this older reference.Jurado-Fasoli L, Mochon-Benguigui S, Castillo MJ, Amaro-Gahete FJ.Association between sleep quality and time with energy metabolism in sedentary adults.Sci Rep. 2020;10(1):4598. doi:10.1038/s41598-020-61493-2Stavres J, Zeigler M, Bayles M.Six weeks of moderate functional resistance training increases basal metabolic rate in apparently healthy adult women.International Journal of Exercise Science. 2018;11:32-41. 10.70252/FNIK8317Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E.Sleep deprivation: effects on weight loss and weight loss maintenance.Nutrients. 2022;14(8):1549. doi:10.3390/nu14081549Vujović N, Piron MJ, Qian J, et al.Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity.Cell Metab. 2022;34(10):1486-1498.e7. doi:10.1016/j.cmet.2022.09.007Knowlden AP, Burns M, Harcrow A, Shewmake ME.Cross-sectional analysis of food choice frequency, sleep confounding beverages, and psychological distress predictors of sleep quality.Int J Adolesc Med Health. 2016;30(1):/j/ijamh.2018.30.issue-1/ijamh-2015-0120/ijamh-2015-0120.xml. doi:10.1515/ijamh-2015-0120Wang X, Sparks JR, Bowyer KP, Youngstedt SD.Influence of sleep restriction on weight loss outcomes associated with caloric restriction.Sleep. 2018;41(5):10.1093/sleep/zsy027. doi:10.1093/sleep/zsy027National Sleep Foundation.10 tips for a better night’s sleep.Additional ReadingMartins C, Kazakova I, Ludviksen M, et al.High-intensity interval training and isocaloric moderate-intensity continuous training result in similar improvements in body composition and fitness in obese individuals.Int J Sport Nutr Exerc Metab. 2016;26(3):197-204. doi:10.1123/ijsnem.2015-0078Zhu B, Shi C, Park CG, Zhao X, Reutrakul S.Effects of sleep restriction on metabolism-related parameters in healthy adults: A comprehensive review and meta-analysis of randomized controlled trials.Sleep Med Rev. 2019;45:18-30. doi:10.1016/j.smrv.2019.02.002

U.S. Department of Agriculture.Dietary Guidelines for Americans.Pavlidou E, Papadopoulou SK, Seroglou K, Giaginis C.Revised Harris-Benedict equation: new human resting metabolic rate equation.Metabolites. 2023;13:189. doi:10.3390/metabo13020189Sharma S, Kavuru M.Sleep and metabolism: an overview.Int J Endocrinol. 2010;2010:270832. doi:10.1155/2010/270832 Allowing this older reference.Jurado-Fasoli L, Mochon-Benguigui S, Castillo MJ, Amaro-Gahete FJ.Association between sleep quality and time with energy metabolism in sedentary adults.Sci Rep. 2020;10(1):4598. doi:10.1038/s41598-020-61493-2Stavres J, Zeigler M, Bayles M.Six weeks of moderate functional resistance training increases basal metabolic rate in apparently healthy adult women.International Journal of Exercise Science. 2018;11:32-41. 10.70252/FNIK8317Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E.Sleep deprivation: effects on weight loss and weight loss maintenance.Nutrients. 2022;14(8):1549. doi:10.3390/nu14081549Vujović N, Piron MJ, Qian J, et al.Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity.Cell Metab. 2022;34(10):1486-1498.e7. doi:10.1016/j.cmet.2022.09.007Knowlden AP, Burns M, Harcrow A, Shewmake ME.Cross-sectional analysis of food choice frequency, sleep confounding beverages, and psychological distress predictors of sleep quality.Int J Adolesc Med Health. 2016;30(1):/j/ijamh.2018.30.issue-1/ijamh-2015-0120/ijamh-2015-0120.xml. doi:10.1515/ijamh-2015-0120Wang X, Sparks JR, Bowyer KP, Youngstedt SD.Influence of sleep restriction on weight loss outcomes associated with caloric restriction.Sleep. 2018;41(5):10.1093/sleep/zsy027. doi:10.1093/sleep/zsy027National Sleep Foundation.10 tips for a better night’s sleep.

U.S. Department of Agriculture.Dietary Guidelines for Americans.

Pavlidou E, Papadopoulou SK, Seroglou K, Giaginis C.Revised Harris-Benedict equation: new human resting metabolic rate equation.Metabolites. 2023;13:189. doi:10.3390/metabo13020189

Sharma S, Kavuru M.Sleep and metabolism: an overview.Int J Endocrinol. 2010;2010:270832. doi:10.1155/2010/270832 Allowing this older reference.

Jurado-Fasoli L, Mochon-Benguigui S, Castillo MJ, Amaro-Gahete FJ.Association between sleep quality and time with energy metabolism in sedentary adults.Sci Rep. 2020;10(1):4598. doi:10.1038/s41598-020-61493-2

Stavres J, Zeigler M, Bayles M.Six weeks of moderate functional resistance training increases basal metabolic rate in apparently healthy adult women.International Journal of Exercise Science. 2018;11:32-41. 10.70252/FNIK8317

Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E.Sleep deprivation: effects on weight loss and weight loss maintenance.Nutrients. 2022;14(8):1549. doi:10.3390/nu14081549

Vujović N, Piron MJ, Qian J, et al.Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity.Cell Metab. 2022;34(10):1486-1498.e7. doi:10.1016/j.cmet.2022.09.007

Knowlden AP, Burns M, Harcrow A, Shewmake ME.Cross-sectional analysis of food choice frequency, sleep confounding beverages, and psychological distress predictors of sleep quality.Int J Adolesc Med Health. 2016;30(1):/j/ijamh.2018.30.issue-1/ijamh-2015-0120/ijamh-2015-0120.xml. doi:10.1515/ijamh-2015-0120

Wang X, Sparks JR, Bowyer KP, Youngstedt SD.Influence of sleep restriction on weight loss outcomes associated with caloric restriction.Sleep. 2018;41(5):10.1093/sleep/zsy027. doi:10.1093/sleep/zsy027

National Sleep Foundation.10 tips for a better night’s sleep.

Martins C, Kazakova I, Ludviksen M, et al.High-intensity interval training and isocaloric moderate-intensity continuous training result in similar improvements in body composition and fitness in obese individuals.Int J Sport Nutr Exerc Metab. 2016;26(3):197-204. doi:10.1123/ijsnem.2015-0078Zhu B, Shi C, Park CG, Zhao X, Reutrakul S.Effects of sleep restriction on metabolism-related parameters in healthy adults: A comprehensive review and meta-analysis of randomized controlled trials.Sleep Med Rev. 2019;45:18-30. doi:10.1016/j.smrv.2019.02.002

Zhu B, Shi C, Park CG, Zhao X, Reutrakul S.Effects of sleep restriction on metabolism-related parameters in healthy adults: A comprehensive review and meta-analysis of randomized controlled trials.Sleep Med Rev. 2019;45:18-30. doi:10.1016/j.smrv.2019.02.002

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Factors That Affect How Many Calories You Burn While Sleeping#

A Note on Gender and Sex Terminology#

How to Determine How Many Calories You Burn During Your Sleep#

Ways to Burn More Calories During Sleep#

What Works#

What Does Not Work#

Improving Overall Sleep Quality#

Summary#