Calories Burned Sleeping Calculator

The Calories Burned Sleeping Calculator helps you estimate how many calories your body burns during sleep. Even while resting, your body continues to perform essential functions like breathing, circulation, cell repair, and brain activity – all of which require energy.

How It Works

Calories burned during sleep depend on several key factors:

• Body Weight: Heavier individuals burn more calories at rest
• Sleep Duration: Longer sleep periods burn more total calories
• Sleep Quality: Deep sleep may have different metabolic effects
• Basal Metabolic Rate: Your underlying metabolism affects energy expenditure

The Formula

This calculator uses the MET (Metabolic Equivalent of Task) method:

Calories Burned = MET × Weight (kg) × Duration (hours)

The MET value for sleeping is approximately 0.9 METs, which means sleeping burns about 10% fewer calories than sitting quietly (1.0 MET).

Sources: NIH, Compendium of Physical Activities, Medical News Today, Healthline

Sleep and Metabolism

Why Do We Burn Calories While Sleeping?

Your body never truly "shuts off." During sleep, it:

• Breathes continuously: Your respiratory system works 24/7
• Circulates blood: Your heart pumps throughout the night
• Repairs cells: Growth hormone is released during deep sleep
• Processes memories: Brain activity consolidates learning
• Regulates temperature: Your body maintains core temperature

Sleep Stages and Calorie Burn

• Light Sleep (Stages 1-2): Metabolic rate begins to slow
• Deep Sleep (Stages 3-4): Lowest metabolic rate, but essential for recovery
• REM Sleep: Brain activity increases, slightly higher calorie burn

Comparison: Sleeping vs Other Resting Activities

For a 70 kg (154 lb) person per hour:

Factors That Affect Sleep Metabolism

Increase Calorie Burn During Sleep

1. Build Muscle Mass: Muscle burns more calories than fat, even at rest
2. Stay Active During the Day: Exercise boosts metabolism for hours afterward
3. Avoid Late-Night Eating: Digestion during sleep can disrupt quality
4. Maintain Room Temperature: Slightly cooler rooms may increase calorie burn
5. Get Quality Sleep: Poor sleep can slow metabolism over time

Factors That May Reduce Sleep Calorie Burn

1. Age: Metabolism naturally slows with age
2. Poor Sleep Quality: Disrupted sleep affects metabolic hormones
3. Crash Dieting: Severe calorie restriction can slow metabolism
4. Sedentary Lifestyle: Lower muscle mass means fewer calories burned

Sleep and Weight Management

While you can't dramatically increase calories burned during sleep, quality sleep is crucial for weight management:

• Hormone Regulation: Adequate sleep regulates hunger hormones (ghrelin and leptin)
• Energy for Exercise: Better sleep = better workouts
• Reduced Cravings: Sleep-deprived people tend to crave high-calorie foods
• Stress Management: Quality sleep reduces cortisol, which affects fat storage

How Many Calories Do You Burn in 8 Hours of Sleep?

Example calculations for 8 hours of sleep:

Important Considerations

• Individual Variation: Metabolism varies between individuals
• Estimates Only: Actual calories may differ based on many factors
• Sleep Quality Matters: Duration alone doesn't tell the whole story
• Consult Professionals: For weight management advice, see a healthcare provider

Disclaimer: This calculator provides estimates based on average MET values from scientific research. Actual calories burned may vary based on individual factors, sleep quality, room temperature, and metabolic rate. These estimates should not be used for medical decisions.