How Many Calories Do You Burn Sleeping?

If you’re trying to find ways to burn more calories, consider your nighttime routine. Studies show mental activity comprises about 20% of your resting metabolic rate, or the calories you burn without physically moving. Your brain continues to do this while you sleep. In fact, your brain is working just as hard during REM sleep as it is while you’re awake.

So how many calories do you burn sleeping? As it turns out, there are an array of factors. In this post, we break down everything you need to know to boost the number of calories you burn each night asleep.

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How Many Calories Do You Burn Sleeping?

To determine the number of calories you burn while sleeping, there are a few steps. Stay with us — there is some math involved.

The first thing to determine is your Basal Metabolic Rate or BMR. Also known as your body’s metabolism, BMR is the number of calories needed to keep your body functioning at rest.

BMR varies based on an individual’s weight, gender, and age. Another factor when calculating your basal metabolic rate is your average daily movement. That means how much you’re regularly moving. Unfortunately, a one-time workout won’t provide an accurate metabolic rate change in your calculation.

When you’re sleeping, your body’s basal metabolic rate is 85-95% of your normal rate during the day. To find out how many calories your body needs during sleep, we’ll need to do some calculations.

First, determine your daily BMR with this calculator. Since this is for a 24-hour day, divide this number by 24 for your hourly metabolic rate. Then multiply that by .85 (since your body functions at 85% during sleep). Multiply that by the number of hours slept. And there you have it — calories burned while sleeping. Here’s the formula:

BMR ÷ 24= hourly BMR

Hourly BMR × .85 × hours slept = calories burned while sleeping

Average Calories Burned During 8 Hours of Sleep

If you don’t like math, not to worry. Examining some average numbers can be a good place to start. 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, the amount of calories burned decreases with age and increases with body weight. Metabolism slows with age, so it comes as no surprise that we see a decrease in caloric burn. A larger person’s body will also burn more calories to function.

How to Burn More Calories During Sleep?

As it turns out, there are a few ways to increase your calorie burn while you sleep. The first key is to get a better night’s rest, ensuring you have REM (rapid eye movement) periods in your sleep cycle. This is when your brain is most active and burns the most calories. This is because your brain is burning more oxygen when it’s working hard during this sleep cycle.

How to Get More REM Sleep?

We all know that a better night’s rest is important for body function, mental health, and even weight loss. More REM sleep can lead to burning extra calories while you sleep. Here are a few tips to improve sleep quality:

1. Burn More with strength training

Muscle is more metabolically active than fat, meaning it burns more calories even when you’re not moving. Incorporating regular strength training into your routine can increase your overall calorie burn, including while you sleep. 

Resistance exercises such as weightlifting, bodyweight workouts, or resistance band training can help maintain and build muscle mass, keeping your metabolism running efficiently day and night. 

The more muscle you have, the more calories your body requires at rest, making it easier to manage weight without extreme dieting. Even small amounts of resistance training a few times a week can make a noticeable difference in long-term metabolic health.

2. Burn more calories by Eating Right; Prioritize Protein 

What you eat directly impacts your metabolism, and prioritizing the right nutrients can enhance calorie burn during sleep. Protein-rich foods, such as lean meats, fish, eggs, tofu, and legumes, help preserve muscle mass and fuel overnight muscle repair, which requires energy. 

Including fiber-rich foods like vegetables, whole grains, and healthy fats in your diet can stabilize blood sugar levels and prevent nighttime cravings. Avoiding excessive sugar and processed foods can also prevent insulin spikes that slow down metabolism and promote fat storage. A balanced diet ensures that your body has the necessary nutrients to function efficiently, even while you rest.

3. Early Eating to Burn More

Timing your meals plays an essential role in how your body processes and utilizes energy. Eating earlier in the evening allows your body to digest food properly before bedtime, preventing metabolic slowdowns that can occur when eating too close to sleep. 

Late-night eating, particularly high-carbohydrate or heavy meals, can lead to increased fat storage rather than efficient energy use. Giving your body at least 2–3 hours to digest before going to bed can help regulate insulin levels and ensure optimal calorie burn overnight. 

If you feel hungry late at night, opt for a light, protein-based snack like Greek yogurt or a handful of nuts instead of sugary or processed foods.

4. Sleep sufficiently to Burn more

Lack of sleep can disrupt metabolic function and lead to lower calorie burn. To keep your metabolism working optimally, aim for 7–9 hours of quality sleep per night. Sleep deprivation can lead to imbalanced hunger hormones, increased fat storage, and reduced energy expenditure. 

A comfortable and supportive mattress, a cool and dark room, and a consistent sleep schedule can all contribute to deeper, more restorative sleep that promotes a healthy metabolism. 

Research suggests that deep sleep, particularly REM sleep, is when the brain and body engage in the most metabolic activity. Prioritizing sleep hygiene—like avoiding screens before bed and maintaining a relaxing bedtime routine—can enhance both sleep quality and calorie burn.

Additionally, studies suggest that too much sleep can disrupt metabolic balance by affecting hormones like insulin and cortisol. This can lead to increased fat storage and a sluggish metabolism, making it harder to maintain a healthy weight. Prolonged sleep is also linked to lower energy levels, which may reduce motivation for exercise and daily movement—both crucial for burning calories.

5. Turn Down the Thermostat

Another way to burn more calories during sleep is to turn down the thermostat or sleep in light pajamas. Cooler temperatures will force your body to work a little harder to stay warm.

In a study led by Dr. Francesco Celi of Virginia Commonwealth University, a group of five healthy male subjects slept in rooms of varying temperatures for one month each. Rooms were 75 °F the first month, followed by 66 °F for the next month, and finally 81 °F. During the coldest month, participants saw a 10% increase in metabolic activity.

That said, you might not get a good night’s sleep if you’re uncomfortably cold, so don’t freeze yourself out. According to a recent study, 68°F is an ideal sleeping temperature.

Will Exercise Help Burn Calories During Sleep?

Exercise is important to maintaining healthy body weight, and it can improve your sleep quality. That said, exercising that day won’t actually help you burn more calories while you’re sleeping (but maintaining an active lifestyle regularly can affect your BMR in a positive way).

Factors affecting how many calories you burn while sleeping

The number of calories burned during sleep is influenced by various factors, ranging from body composition to lifestyle habits. While some aspects, like medical conditions and metabolism, are beyond our control, others can be adjusted to improve overnight calorie burn. Here are some key factors that may impact how many calories you burn while sleeping.

1. Losing Weight Can Increase Metabolism

If you’re overweight, shedding excess pounds can help improve your metabolism. Since muscle burns more calories than fat, reducing body fat and increasing lean muscle mass can lead to greater energy expenditure, even at rest. 

If you’re considering weight loss, consulting a doctor or dietitian can help set realistic goals and create a safe, effective plan.

2. Caffeine May Provide a Temporary Boost

Caffeine has been shown to slightly increase metabolism in the short term, which could help burn more calories. However, it is not a long-term solution for weight loss, and consuming caffeinated beverages too close to bedtime may negatively impact sleep quality. Poor sleep can slow metabolism, counteracting any short-lived benefits caffeine might provide.

3. Be Cautious with Metabolism-Boosting Supplements

Many supplements claim to enhance metabolism, but not all are safe or effective. Some may contain harmful ingredients or provide minimal results. Before taking any supplement that promises to increase calorie burn, it’s best to consult a healthcare provider to ensure safety and effectiveness.

4. Medical Conditions Can Slow Metabolism

Certain health conditions, such as hypothyroidism or Cushing’s syndrome, can slow down metabolism, leading to lower calorie burn and potential weight gain. If you suspect a medical issue is affecting your metabolism, a simple blood test can help diagnose underlying conditions. Working with a doctor can help manage these conditions and improve overall metabolic health.

By understanding these factors, you can make informed choices to support your metabolism and encourage better calorie burn during sleep. Maintaining a healthy weight, being mindful of caffeine intake, avoiding questionable supplements, and addressing medical concerns can all contribute to a more efficient resting metabolism.

Sleep and Your Health

Now that you know better sleep will help you burn more calories while you rest, it’s no surprise that a poor night’s sleep can have the opposite effect. A Cleveland study examined 3055 men and 3052 women between the ages of 67 and 96 and 70 and 99, respectively.

Compared to those who slept between seven and eight hours each night, men who slept less than five hours were nearly four times more likely to be obese. Women who slept less than five hours each night were more than twice as likely to be obese as their well-rested counterparts.

Short sleep length was also associated with increased body fat. Plus, people who are chronically sleep-deprived are more likely to be overweight, have cardiovascular disease, strokes, infections, and even some types of cancer compared to those who get enough sleep.

It should also be noted that sleep disturbances are more common among those suffering from age-related neurological disorders like Parkinson’s and Alzheimer’s disease. Researchers aren’t sure yet which comes first — disorders leading to loss of sleep or loss of sleep leading to disorders.

Bottom line: Your body needs a good night’s sleep to function properly. If you’ve tried tips for improving your sleep and still can’t get enough shut-eye, you may have a sleep disorder.

Consult your healthcare provider if you have persistent sleep deprivation. They may recommend a polysomnogram or sleep study. It will collect data like your oxygen levels, breathing, limb, and eye movements. These results can help doctors develop a treatment plan or suggest further testing.

Good sleep hygiene is essential for quality rest and overall health. By making small changes to your nightly routine, you can improve sleep quality and support your metabolism for better calorie burn. 

Here are some effective sleep hygiene tips:

• Stick to a consistent sleep schedule – Going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up refreshed.
• Create a relaxing bedtime routine – Engaging in calming activities like reading, meditation, or light stretching before bed can signal your body that it’s time to sleep.
• Limit screen time before bed – The blue light from phones, tablets, and TVs can interfere with melatonin production, making it harder to fall asleep. Try to avoid screens at least an hour before bedtime.
• Keep your bedroom cool, dark, and quiet – A sleep-friendly environment promotes better rest. Use blackout curtains, white noise machines, or earplugs if needed to minimize disruptions.
• Invest in a comfortable mattress and pillows – A supportive mattress and the right pillow can improve spinal alignment and reduce discomfort, helping you sleep more soundly.
• Avoid heavy meals and caffeine late in the evening – Eating too close to bedtime or consuming caffeine in the late afternoon can disrupt sleep by causing indigestion or stimulating the nervous system.
• Get regular exercise, but not too close to bedtime – Physical activity during the day can improve sleep quality, but intense workouts too late in the evening may make it harder to fall asleep.
• Manage stress and anxiety – Practicing relaxation techniques like deep breathing, journaling, or mindfulness can help calm the mind and promote restful sleep.
• Limit alcohol and nicotine – While alcohol may initially make you feel drowsy, it can disrupt your sleep cycle and reduce sleep quality. Nicotine, being a stimulant, can make it harder to fall asleep and stay asleep.
• Expose yourself to natural light during the day – Sunlight exposure, especially in the morning, helps regulate your circadian rhythm, making it easier to fall asleep at night.

Frequently Asked Questions

How many calories do you naturally burn in a day?

The number of calories your body needs daily depends on your age, biological gender, and average lifestyle activity. Women who work desk jobs and exercise very little usually burn 1,600 calories per day. On the other hand, men who lead sedentary lifestyles and exercise minimally usually burn around 2,000 calories per day. But even things as little as tapping your toes can burn calories. The best way to naturally burn calories? Adding movement into daily activities, like choosing to walk vs drive.

How many calories do you burn laying in bed?

Even when you’re simply lying in bed, your body continues to burn calories to maintain essential functions like breathing, circulation, and cell repair. The number of calories burned depends on factors like weight, age, gender, and muscle mass. 

On average, a person burns 40–70 calories per hour while at complete rest. This means that if you lie in bed for eight hours, you could burn 320–560 calories depending on your BMR. However, actual calorie burn varies based on individual metabolic rates.

Why do you burn calories while you sleep?

Your body remains active even while you sleep, performing crucial functions such as cell regeneration, muscle repair, hormone regulation, and brain activity. During REM sleep, the brain is particularly active, requiring energy and burning calories. 

Additionally, your body works to maintain a stable core temperature, which also contributes to calorie expenditure. On average, people burn 85–95% of their BMR while asleep. Sleep quality, body composition, and metabolism all influence how many calories you burn each night.

How long do you need to sleep to burn 100, 200, 500, or 1000 calories?

The number of calories burned during sleep depends on factors like weight and metabolism. On average, a person weighing 150 pounds burns about 50 calories per hour while sleeping. Based on this:

• 100 calories – Around 2 hours of sleep
• 200 calories – About 4 hours of sleep
• 500 calories – Roughly 8–10 hours of sleep
• 1000 calories – Approximately 16–20 hours, which is not practical in a normal sleep cycle

These numbers vary based on individual BMR and body composition.

How many calories do you burn in 30 minutes of sleep?

Calorie burn during sleep depends on factors like body weight, metabolism, and sleep quality. On average, a person burns 20–35 calories in 30 minutes of sleep. Someone with a higher BMR or more muscle mass will burn more, while those with a slower metabolism will burn slightly less. While sleep itself won’t lead to significant calorie loss, getting high-quality rest supports a healthy metabolism, allowing your body to burn calories more efficiently throughout the day.

How can I lose weight by sleeping?

The best way to leverage your time spent sleeping to burn more calories is to invest in better rest. Limit blue light exposure, remove distractions and clutter from the bedroom, eat a healthy, small meal in the hours before bed, plan exercise in the morning or afternoon so as not to impede sleep, and practice good sleep hygiene. Making healthy movement choices regularly during the day will also contribute to a higher BMR.

Do you burn more calories sleeping or awake?

You burn more calories when you’re awake because your body is moving and you use energy to accomplish everything in your daily routine. As we discussed throughout, you can also burn calories as you sleep, but you’ll burn more when you’re up and active.

How many hours should I sleep to lose weight?

You do not need to sleep more or less than what’s recommended to lose weight. When planning your sleep schedule, you should base it on CDC guidelines and pencil in the necessary hours of sleep recommended for your age group. Adults should get between 7 to 9 hours of sleep each night.

Does sleeping burn fat?

Yes, sleeping can help with fat loss, but indirectly. While you burn calories during sleep, your body primarily uses stored carbohydrates and fats for energy. However, quality sleep plays a key role in fat metabolism by regulating hormones like leptin and ghrelin, which control hunger and appetite. Poor sleep can lead to increased cravings and fat storage, making weight loss harder. Additionally, deep sleep supports muscle recovery, which helps maintain a higher resting metabolism. While sleep alone won’t burn fat significantly, it’s essential for a healthy weight.

Can oversleeping cause weight gain?

Too little and too much sleep can impact your metabolism and lead to weight gain. You want to get the recommended hours of sleep to keep all internal processes functioning as they should. When your body is healthy, you can maintain a healthy weight. Carlene Thomas, RDN, LD, notes, “Oversleeping can contribute to weight gain, since your hours upright and moving are likely decreased in a 24 hour period.”

Sleep Better to Burn More Calories

We’ve done the math, and people can burn anywhere between 300 and 700 calories each night. To increase this number, try sleeping in a cool dark room around 68 degrees. This will help you burn more calories to maintain your body temperature.

Physical activity during the day can also help you sleep better at night. You burn the most calories during REM sleep, so make sure your sleep cycle is getting you into this stage.

Lack of sleep, on the other hand, can lead to weight gain and may contribute to other health issues such as cardiovascular disease and even cancer. If you’re struggling to get those eight hours each night, try keeping to a regular sleep schedule and limiting electronic and television use before bed. If this still doesn’t work, consult your doctor to see if you are suffering from a sleep disorder.