How Many Calories You Burn While Sleeping — And Why It Matters for Weight Loss

Many of us are looking for ways to burn calories and maintain a healthy body weight. Did you know that your body burns calories even while you sleep?

Sleep isn’t only a time for rest and recovery, but it plays a vital role in metabolism and weight management.

Yes, You Burn Calories While Sleeping

While you’re asleep, your body is still hard at work:

• Your brain processes information

• Your heart maintains a steady rhythm

• Your muscles repair and rebuild

On average, a person burns 50 to 70 calories per hour of sleep, depending on body weight and basal metabolic rate (BMR).
For example, someone who weighs around 70 kg (154 lbs) can burn 400–500 calories during 8 hours of sleep — a significant amount, especially since it requires no physical effort.

Why Quality Sleep Supports a Healthy Weight

Health and sleep experts recommend that adults get 7 to 9 hours of sleep each night. This duration allows the body to properly regenerate, maintain healthy metabolic function, and reduce the risk of weight gain.

Studies show that chronic sleep deprivation disrupts hunger and fullness hormones, leading to increased cravings and overeating.

How Sleep Affects Metabolism and Appetite

Here’s how getting enough rest helps regulate body weight:

• Balances hormones: Quality sleep supports the regulation of ghrelin (hunger hormone) and leptin (fullness hormone), which can reduce sugar cravings and snacking.

• Improves insulin sensitivity: Good sleep helps maintain stable blood sugar levels, which is key for fat burning and appetite control.

• Reduces stress: Poor sleep increases cortisol, a stress hormone that can trigger emotional eating and fat storage.

Timing Matters Too

A study published in Current Biology found that metabolic rate fluctuates throughout the day, with the body burning about 10% more calories in the late afternoon and early evening compared to late at night.

Don’t underestimate the power of sleep in your weight management journey. Alongside nutrition and exercise, prioritizing quality sleep is a powerful (and effortless) way to support a healthy metabolism and burn calories, even while you rest.