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How Many Calories Do I Burn a Day?

No matter what your nutrition goal, achieving results starts by understanding how many calories you burn each day. Your daily calorie needs tell you how to fuel your body for performance, establish a starting place for weight loss or muscle gain, and are key to understanding how your metabolism works.

Here’s your complete breakdown on how your body uses calories and what can cause your needs to increase or decrease accordingly.

Calculate Your Calories Burned Each Day

Learn your exact daily calorie needs in minutes using this simple calories burned calculator:

Calories Explained

Calories are the unit of measurement used to describe the energy your body needs to survive and function each day. They fuel your muscle contractions, lung expansion to take in air and breathe, your thoughts, your digestion, and blood flow throughout your body, as well as every other bodily function you can think of!

Your only known source of calories is food and beverages.

Calories are an essential part of life; your body has a way to store them as muscle and fatty tissue, just in case your run out of food or need energy in between meals. When you don’t get enough calories through diet, your body will use up some of these stores for fuel.

The Calorie Equation

The calorie equation explains the relationship between calorie intake (how much food is coming in) and how many calories your body burn each day. If the amount of food you eat is equal to the amount you burn, you will maintain your current weight; if you eat less, you will lose weight; and if you eat more, you will gain weight.

The key to weight loss is burning more calories than you consume each day.

If you can figure out exactly how many calories you burn, you can then adjust your diet accordingly.  

How Many Calories Do You Burn Each Day?

Your total daily energy expenditure (TDEE) or the total amount of calories you burn each day is determined by a combination of the following:

  • Basal Metabolic Rate (BMR)
  • Non-Exercise Activity Thermogenesis (NEAT).
  • Thermic Effect of Activity (TEA)
  • Thermic Effect of Food (TEF)

Together, all of these components comprise your total daily caloric output and directly determines how many calories you need each day to maintain, lose, or gain weight.

BMR

Your BMR, also commonly referred to as your your resting metabolic rate (RMR), is the minimum amount of calories needed to run your body’s metabolism based on your body weight. This does not include any energy required for movement and accounts for about 60% or the bulk of your TDEE.

Changing your weight, or body composition, has the largest effect on your calorie needs since this is the driving force behind your BMR. The more muscle mass you have and the more you weigh, the higher your calorie needs are. And vice versa, if you lose weight your calorie needs decrease.

Gaining muscle increases your RMR because muscle is more metabolic than fat – helping you naturally burn more calories during exercise and at rest. One pound of muscle burns 4.5 to 7 calories per day, whereas one pound of fat may only burn a couple of calories a day (1,2,3).

Outside of changes in weight, it is not possible to hack this system to speed up your metabolism or change it in any way.

Getting a body fat composition test, like a DXA scan, is one of the best ways to determine what your current lean mass and BMR is.

NEAT

The next largest portion of your TDEE is determined by your typical daily output or non-exercise activity thermogenesis (NEAT). This is driven by daily movements such as walking around, performing normal tasks, standing and fidgeting.

Your NEAT makes up roughly 20% of your daily calorie needs and for those that move more throughout the day, this can have a major impact on your overall energy needs. NEAT is also typically the culprit behind why some people seem to have a naturally higher metabolism than others at the same weight.

TEA

Exercise can also change your output by helping you burn more calories each day. But because most people do not exercise for more than an hour or two a day, your thermic effect of activity (TEA) only makes up 10% of your daily calorie needs. In other words, you cannot exercise away a bad diet!

TEF

The remaining 10% of your energy expenditure results from digesting and metabolizing your food. This is called the thermic effect of food (TEF).

Depending on the type of food you eat, your body requires calories to digest it. Protein is the most thermogenic of all the macronutrients, using up to 30% of calories consumed to digest it. Compared to carbs that use 5 to 10% and fat that utilizes less than 3% (4).

However, most people don’t eat macros in a singular form, typically they are eaten in mixed meals. And when foods are combined, the average TEF of foods stays somewhere around 10% total.

Even if you increased protein intake, the thermogenic effects only represent a small portion of your overall metabolism. And while important, TEF cannot drastically alter your calorie burn the same way body weight and movement can.

Calorie Burn Calculator

There are a few different TDEE calculators in existence, with minor variations between them. The most popular being the Harris Benedict Equation and the Mifflin St-Jeor Equation. While the equations are slightly different, both provide fairly accurate estimates without major difference between the two.

Harris Benedict Equation

Male:

    • Calories needs per day = (88.4 + 13.4 x weight in kg) + (4.8 x height in centimeters) – (5.68 x age)

Female:

    • Calories needs per day = (447.6 + 9.25 x weight in kg) + (3.10 x height in centimeters) – (4.33 x age)

Mifflin St-Jeor Equation

Male:

    • Calories needs per day = 9.99 x weight in kg + 6.25 x height in centimeters – 4.92 x age + 5

Female:

    • Calories needs per day = 9.99 x weight in kg + 6.25 x height in centimeters – 4. 92 x age – 161

 

If your lean body mass is known, the Katch-McArdle and Cunningham formulas can be used to provide an even more accurate measurement.

Katch-McArdle

  • Calories per day = 370 + (21.6 x LBM in kg)

Cunningham

  • Calories per day = 500 + (22 x LBM in kg)

And at the most advanced level, a metabolic cart can be used to directly measure your oxygen to carbon dioxide ratios and provide the most accurate RMR reading.

But all of these calorie equations only measure your resting metabolic rate (BMR or RMR) and require an activity factor or multiple to account for additional needs based on your daily activity level.

Calories Burned in Exercise

The easiest way to account for physical activity is to use an estimated multiple. However, this does not distinguish between varying calorie needs from one day to the next if you workouts change. 

You can multiply your calculated BMR/RMR from above by one of the following to estimate your total daily energy expenditure:

Activity Level Description Activity Factor Multiple

 

Sedentary

Little to no exercise. Use this activity factor if you sit at a desk most of the day and do not plan to exercise.

 

1.1

 

Lightly Active

Light exercise or training 1 to 3 days per week. Use this activity factor if your exercise regime includes walking and other activities that do not cause you to break out into a sweat.

 

1.2

 

Moderately Active

Moderate exercise 2 or more days per week. Use this activity factor if you are working out a couple days or more each week and breaking a light sweat.

 

1.35

 

 

Very Active

Hard exercise 3 or more days per week. Use this activity factor if you are working out multiple days a week and breaking into a full sweat.

 

1.4

 

Extremely Active

Working out 2 or more times a day. Use this activity factor if you are a high-performance athlete, training

 

1.5 to 1.7

Or to get an even more precise daily estimate of your calories burned from exercise you can use metabolic equivalents.

What is a Metabolic Equivalent (MET)?

Your muscle cells require oxygen to produce the energy needed to contract and exert force. The rate at which this happens can effect how many calories you utilize during exercise. In other words, the more oxygen your body uses and the more quickly, the more calories you burn.

Metabolic equivalents or METs are the unit of measurement used to define the amount of calories you burn during different activities, based on your unique body weight and the rate of oxygen consumption (5). One MET is equivalent to the amount of oxygen your body uses per minute while at rest, and is calculated using the following formula:

3.5 ml of oxygen per kg body weight x min

On average, you use five calories for every liter of oxygen consumed.

  • Example: a 150 pound adult (68.18kg), one MET equates to 238.63ml of oxygen (0.23863 liters) consumed and 1.19 calories burned per minute at rest.

METs can be useful in determining how many calories you burn during exercise if the MET of your activity is known. For example, an activity that is 3 METs uses roughly three times the amount of oxygen than you use at rest. And thus burns significantly more calories per minute.

  • Example: a 150 pound adult this would burn 3.57 calories per minute (1 MET x 3) or 214 calories per hour.

Use the following known METs to estimate the calorie burn from various activities based on your body weight and how long the activity was performed: 

 

You can use METs to calculate how much you burn during your workouts and daily activities and factor this into your daily calorie output. Some apps will even allow you to track your workouts along with your food intake. 

However, it is important to note that using METs is not a perfect science and there are a few factors that can affect how accurate these numbers are, including your level of training and metabolic efficiency.  

VO2 Max

VO2 max is defined as the highest rate at which oxygen can be taken up and utilized by the body during exercise and is used as a measurement of performance in athletes (6).

METs measure how much oxygen is consumed, whereas VO2 max measure how efficiently this oxygen is delivered to your muscles. The higher your VO2 max, the more efficiently your body uses oxygen at higher intensity. And thus the more calories your able to burn.

VO2 max can also impact oxygen consumption after working out. Exercising at an intensity close to your VO2 max (more than 75%) can increase the amount of excess post-exercise consumption (EPOC).

EPOC

Excess post-exercise oxygen consumption, or EPOC is the “after burn” effect following intense workouts. Just because you are done training, doesn’t mean your body snaps back to it’s normal state. EPOC refers to the amount of oxygen required to restore your body’s cells to their normal level of metabolic function (at rest).

Because of the continued increased rate in oxygen use after the gym, this also means you are continuing to burn calories at a higher level. And the longer you workout close to your VO2 max, the longer this affect lasts.

In other words, high intensity training can help you burn calories even after you’ve stopped working out (7,8). Strength training has also been thought to produce similar results (9,10).

How to Count Calories

Now that you have a basic understanding of how to calculate how many calories you burn a day, the next step is getting your diet to match.

Looking to lose fat? It takes cutting out roughly 3,500 calories to lose one pound of fat. So if you decreased your intake or increased your burn by 500 calories a day, you could potentially lose one pound per week. However, this approach isn’t always the best solution for everyone, since some of need a lot less calories than others – cutting 500 calories a day from a 3,000 calorie diet is much easier than from an 1,600 calorie diet.

For most, using percentages to estimate a more sustainable approach is better suited. Here is exactly how to tailor your calorie goals for:

And when it comes to figuring out exactly how many calories you are eating each day, tracking your daily food intake is the easiest way to accomplish this! Get started with this simple habit and you’ll be surprised how much easier it becomes to get results.

Ready to start tracking?

How Many Calories Does the Body Naturally Burn Per Day?

Raising your metabolism can be difficult, but weight training can help.

Image Credit: Neustockimages/E+/GettyImages

It’s disheartening when you sprint as fast as you can on the treadmill gasping for air and look down to see that you’ve only burned 100 calories. The amount of work it takes to burn only a few hundred calories is intimidating, but you shouldn’t get too invested in that number. Throughout the day your body burns hundreds or thousands of calories whether you exercise or not.

Tip

Whether you work out or not, your body burns calories constantly. Working out and digesting food burn additional calories.

Just to stay alive your body is constantly at work building, repairing and regulating cells. Even when you sleep, you’re burning calories constantly. The number of calories your body burns taking care of itself is usually higher than the number of calories you burn from working out.

Resting metabolic rate, which is similar to basal metabolic rate, is the number of calories you burn at rest. It’s the amount of energy you use every day for your body to function normally. Throughout the day, your heart needs energy to beat, your brain needs energy to power nerves, your digestive system needs energy to digest and so on.

Average Calories Burned Per Day

To figure out your average calories burned per day, start by using equations or lab testing to find your resting metabolism. There are online calculators that can give you a rough estimate based on age, height, weight, gender and activity level. Currently a couple of equations are used, and one is more accurate than the other.

Estimating Using Equations

The Harris-Benedict Equation has been used for over 100 years to find a rough estimate of metabolism. It uses height, weight, age, gender and activity level to figure out your resting metabolism. Similar to Harris-Benedict, the Mifflin St. Jeor equation uses the same factors but is more accurate.

These equations are found in many online calorie calculator websites. Unfortunately they’re not as accurate as lab equipment, which takes much of the guesswork out of the process. There are a few different ways to measure your metabolism in a lab.

Indirect calorimetry is precise and relies on gas exchange, rather than any precise measurements of your body. In the lab you lie on a table and a large helmet is placed on your head. It seals your head from air, except for a tube which is attached to the helmet.

Through this tube you can draw air in and push it out of the helmet. The tube is hooked up to a metabolic cart, which has a computer that measures the amount of oxygen and carbon dioxide that go in and out of the helmet.

To accurately complete the test, you also have to submit a urine test to see how much nitrogen you excrete, which determines that amount of protein your body metabolizes. All this information is run through something called the Weir equation, which calculates your resting metabolic rate.

Most Accurate Method

The most accurate way to measure your metabolism is to figure out how much metabolically active tissue you have in your body. Muscle cells, organ cells, blood cells and immune cells are all metabolically active.

You can figure out roughly how much of this active tissue you have in your body using a DEXA scan, which is one of the most accurate measuring tools available. DEXA scans show you how much body fat, muscle and bone tissue is in your body. They’re also used for bone density scans to figure out if you’re suffering from osteoporosis.

Unfortunately, lab testing can be expensive and time-consuming, so you might have to stick to using online calculators to figure out your resting metabolic rate. Whatever method you use to figure out your daily caloric expenditure, it’s important to understand that this number can change throughout your life.

The biggest factor in your metabolism is the amount of muscle mass you have, according to a 2016 study published in Current Biology. Muscle is incredibly active tissue. It’s a massive source of protein for your body. If another area needs protein, your body can break down muscle and send it to that area.

Muscles also help regulate hormones, bone health and inflammation. Muscle uses both fat and glucose as fuel, which helps control the amount of fat and sugar in your blood. Muscle mass makes you more sensitive to insulin, which could help someone suffering from type 2 diabetes.

The more muscle you build, the higher your metabolism climbs. A 2014 study published in the European Journal of Clinical Nutrition found it’s hard to determine your metabolism when you use a calculator and not a machine because the calculators can’t figure out how much muscle mass you have.

Burning Calories After Exercise

When you work out your body naturally burns calories, but the calorie burn doesn’t always stop when the workout ends. Depending on the type of workout you’re doing, your metabolism can remain elevated for hours after activity. This phenomenon is termed excess post-exercise oxygen consumption, or EPOC.

EPOC is measured in a similar way to indirect calorimetry, where you analyze the amount of oxygen and carbon dioxide going into and leaving the body. By measuring these numbers before and after exercise you can figure out the different between oxygen consumption before and after exercise.

Certain types of exercise boost your metabolism more than others. Intense resistance training or high-intensity interval training raise your EPOC more than slower endurance exercise, according to a 2015 study published in Research Quarterly for Exercise and Sport.

Read more: One Simple Change That Will Maximize Fat Loss

Your resting metabolism burns the majority of calories per day, around 60 percent for sedentary individuals according to an article from UC Denver. On top of that, you can work out to burn more. Activity can be broken down into exercise and daily tasks like walking and cleaning.

Read more: How to Raise Your Basal Metabolic Rate

Calories Burned From Exercise

Your metabolism can change to burn more calories but it takes time. So what’s the fastest way to burn calories? Exercise! The number of calories you burn during your workout depends on the exercise you do and factors like body weight. Heavier people burn more calories, even if they do the same exercise.

Height, weight and gender help determine how many calories you burn from a workout. According to the United States Department of Agriculture, a 5 foot, 10 inch tall 154-pound man will burn 280 calories from walking at 3. 5 miles per hour for one hour. The same man would burn about 590 calories from an hour of biking.

Non-Exercise Activity Thermogenesis

Non-exercise activity thermogensis is the number of calories that you burn from activities like cleaning that don’t count as a workout. It could even be walking up and down a flight of stairs. Since it can be sporadic, this number is difficult to accurately measure.

On top of metabolism and exercise, digesting food can naturally raise your daily caloric expenditure. An estimated 5 to 10 percent of the calories you burn are from digesting and storing food, according to the Mayo Clinic.

It takes energy to heat, churn and move the food you eat. Then you have to break it down and store the nutrients throughout your body. As you can see, the number of calories burned on the treadmill is just the tip of the iceberg.

Typical Calories Burned by a Sedentary Lifestyle | Healthy Eating

By Erin Coleman, R. D., L.D. Updated December 12, 2018

Even if you don’t exercise, your body burns a significant amount of calories performing day-to-day activities, such as going to work and keeping up with household chores. However, sedentary people burn fewer calories each day than people who exercise regularly; therefore require fewer calories to maintain a healthy body weight.

Sedentary Women

Sedentary women generally burn 1,600 to 2,000 calories per day, according to the U.S. Department of Agriculture, and should consume the same number of calories for healthy weight maintenance. The calorie breakdowns for sedentary women are as follows:

  • Women ages 19 to 30 burn 1,800 to 2,000 calories
  • Women ages  31 to 50 years old burn about 1,800 calories
  • Women older than age 50 burn about 1,600 calories each day.

Sedentary Men

Sedentary men burn more calories than sedentary women because they are generally bigger and have more lean body mass. The USDA reports that sedentary men burn — and therefore should consume — 2,000 to 2,600 calories each day to maintain a healthy body weight.

However, this general guideline varies slightly by age group:

  • Men ages 19 to 30 burn 2,400 to 2,600 calories daily
  • Men between the ages of 31 and 50 burn 2,200 to 2,400 calories
  • Men older than 50 burn about 2,000 to 2,200 calories each day.

Calories Per Pound

Another way to determine how many calories a sedentary person burns, and therefore should consume, each day is to use his body weight. According to the University of Washington, if you are sedentary or obese, multiply your desirable body weight in pounds by 10 to estimate your calorie expenditure and calorie needs for weight maintenance. If you’re trying to lose weight, decrease your calorie intake by 500 per day, or increase your calorie expenditure by the same amount to lose about one pound per week.

Exceptions

Sedentary people recovering from an illness, surgery or traumatic injury burn more calories and have higher calorie needs than healthy sedentary individuals. This is because the body expends extra energy while healing. According to the University of Colorado Department of Surgery, sedentary ill patients at normal, healthy body weights require about 30 calories per kilogram, or about 14 calories per pound of body weight each day during periods of recovery.

Daily Activity – How Many Calories Am I Burning?-How to burn calories

How many calories do you burn a day going about your normal routine? Well that would depend on what your normal routine is as well as your age, sex, and height. For the sake of this article let’s assume you are a 35 year old woman that weighs 140 pounds, if you lead a sedentary lifestyle and spend most of your time at a desk at the office and then in front of the television when you get home, then you aren’t burning many calories at all.

That lifestyle is burning an average of 1620 calories per day, so if you are consuming more than that then you will not lose weight but rather will likely gain weight. Consuming 1620 calories will maintain that weight.

Now let”s look at that same woman who lives a slightly more active lifestyle. Maybe at work you walk a lot, when you get home you clean up the house fix dinner and then maybe after dinner take a short walk. This lifestyle will burn an average of 1850 calories per day.

Next in line would be someone with a slightly more active lifestyle still. This person lives a moderately active lifestyle, at work you rarely sit, at home you like to exercise regularly and push yourself, and you find heavy housework a joy and like to spend time in the garden. A full and busy day is the norm for you. This person will burn 2090 calories daily.

Lastly this next person lives a very active lifestyle, you have a very labor intensive job and at home it doesn”t stop. Heavy exercise and a lot of rigorous activity is normal for you, maybe you have a farm and work hard all day every day. For fun maybe you run marathons or like to go mountain biking. This person will burn approximately 2320 calories daily.

If your goal is to maintain your weight then ideally you will take in about the same amount of calories as you burn, this is referred to as caloric balance. However if your goal is to lose some weight then you need to burn more calories than you consume. In order to do this effectively you need to track your caloric deficit. Use the calories to lose weight calculator to find your daily calorie requirements.

A caloric deficit is when you are burning more calories than you are taking in. when you do this your body will start to burn calories stored in fat. Example: if your daily routine burns 2300 calories but you only consume 1800 calories, your body needs to pick up 500 calories from somewhere. It will take these calories from fat stores and muscle, this is why it is important to exercise as well to maintain your muscle or to build it. ]

Counting calories and dieting and exercising may not be fun, it may be a chore even, but to keep your body healthy and reap the benefits of a healthy body such as good health and general longevity you have to put in the work. So if you have been putting it off for one reason or another, look at yourself in the mirror and ask yourself, “Aren’t you worth it?”

HealthStatus Team

HealthStatus has been operating since 1998 providing the best interactive health tools on the Internet, millions of visitors have used our blood alcohol, body fat and calories burned calculators.

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Learning About Calories (for Kids)

When people talk about the calories in food, what do they mean? A calorie is a unit of measurement — but it doesn’t measure weight or length. A calorie is a unit of energy. When you hear something contains 100 calories, it’s a way of describing how much energy your body could get from eating or drinking it.

Are Calories Bad for You?

Calories aren’t bad for you. Your body needs calories for energy. But eating too many calories — and not burning enough of them off through activity — can lead to weight gain.

Most foods and drinks contain calories. Some foods, such as lettuce, contain few calories (1 cup of shredded lettuce has less than 10 calories). Other foods, like peanuts, contain a lot of calories (½ cup of peanuts has over 400 calories).

Some people watch their calories if they are trying to lose weight. Most kids don’t need to do this, but all kids can benefit from eating a healthy, balanced diet that includes the right number of calories — not too many, not too few. But how do you know how many calories you need?

How Many Calories Do Kids Need?

Kids come in all sizes and each person’s body burns energy (calories) at different rates, so there isn’t one perfect number of calories that every kid should eat. But there is a recommended range for most kids between 6 and 12 years old: 1,600 to 2,200 per day, depending on how active they are. 

When they reach puberty, girls need more calories than before, but they tend to need fewer calories than boys. As boys enter puberty, they may need as many as 2,500 to 3,000 calories per day, especially if they are very active. But whether they are girls or boys, kids who are active and move around a lot need more calories than kids who don’t.

If you eat more calories than you need, the body changes extra calories to fat. Too much fat can lead to being overweight and other health problems. Only your doctor can say if you are overweight, so check with him or her if you’re concerned. And never go on a diet without talking to your doctor!.

High-calorie foods — such as sugary sodas, candy, and fast food — quickly add up to too many calories. Instead, eat a healthy, balanced diet. Exercising and playing are really important, too, because physical activity burns calories.

How the Body Uses Calories

Your body needs calories just to operate — to keep your heart beating and your lungs breathing. As a kid, your body also needs calories and nutrients from a variety of foods to grow and develop. And you burn off some calories without even thinking about it — by walking your dog or making your bed.

But it is a great idea to play and be active for an 1 hour or more every day. That means time spent playing sports, playing outside, or riding your bike. It all adds up. Being active every day keeps your body strong and can help you maintain a healthy weight.

Watching TV and playing video games won’t burn many calories at all, which is why you should limit those activities to no more than 2 hours per day. A person burns only about 1 calorie per minute while watching TV, about the same as sleeping!

Understanding calories – NHS

The amount of energy in an item of food or drink is measured in calories.

When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues, over time we may put on weight.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal (8,400kJ) a day.

These values can vary depending on age, size and levels of physical activity, among other factors.

Check if you’re a healthy weight by using our body mass index (BMI) calculator

Calories and energy balance

Our bodies need energy to keep us alive and our organs functioning normally.

When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use through normal bodily functions and physical activity.

An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use.

For example, the more physical activity we do, the more energy we use.

If you consume too much energy on 1 day, do not worry. Just try to take in less energy on the following days.

Checking calories in food

Knowing the calorie content of food and drink can help ensure you’re not consuming too much.

The calorie content of many shop-bought foods is stated on the packaging as part of the nutrition label.

This information will appear under the “Energy” heading. The calorie content is often given in kcals, which is short for kilocalories, and also in kJ, which is short for kilojoules.

A kilocalorie is another word for what’s commonly called a calorie, so 1,000 calories will be written as 1,000kcals.

Kilojoules are the metric measurement of calories. To find the energy content in kilojoules, multiply the calorie figure by 4.2.

The label will usually tell you how many calories are contained in 100 grams or 100 millilitres of the food or drink, so you can compare the calorie content of different products.

Many labels will also state the number of calories in 1 portion of the food.

But remember that the manufacturer’s idea of 1 portion may not be the same as yours, so there could be more calories in the portion you serve yourself.

You can use the calorie information to assess how a particular food fits into your daily calorie intake.

Calorie counters

There’s a wide range of online calorie counters for computers and mobile phones. Many of these can be downloaded and used for free.

The NHS cannot verify their data, but they can be helpful to track your calories by recording all of the food you eat in a day.

Some restaurants put calorie information on their menus, so you can also check the calorie content of foods when eating out.

Calories should be given per portion or per meal.

Find out more about food labels

Burning calories

The amount of calories people use by doing a certain physical activity varies, depending on a range of factors, including size and age.

The more vigorously you do an activity, the more calories you’ll use. For example, fast walking will burn more calories than walking at a moderate pace.

Find out how the body burns calories in

If you’re gaining weight, it could mean you have been regularly eating and drinking more calories than you have been using.

To lose weight, you need to use more energy than you consume, and continue this over a period of time.

Get used to counting calories and use our calorie counter

The best approach is to combine diet changes with increased physical activity.

Find out how much physical activity you should be doing

Find out how to make healthy changes to your diet and lose weight

If you need help losing weight, why not try the free NHS 12-week weight loss plan.

Page last reviewed: 23 August 2019
Next review due: 23 August 2022

How Many Calories You Should Burn Daily to Lose Weight?

Workouts and exercises have become an essential part of most of our daily routine. With our increasingly static lifestyle, workouts have become crucial to stay fit and lose weight. However, many fail to get the desired results despite spending hours at the gym or doing freehand exercise. Some even complain of no weight loss even after spending hours on the treadmill.

So, the calories burned through workouts should be more than the calorie intake in a day to lose weight. The calorie deficit created by cutting calories through a controlled diet or workout eventually leads to weight loss. Since everyone burns a different amount of calorie in the resting position, the calories needed per day to lose weight also differs.

How are calories burned?

Calories are the fuel that keeps our body functioning. Our body burns calories continuously every time it works and even when it rests. However, the speed with which calories burn increase and decrease with the intensity of the physical activities we perform. Some of the best calorie-burning activities are aerobics, jogging, running, swimming, or working out at the gym.

Low impact aerobics performed for 30 minutes can burn around 160 to 200 calories depending on the body weight. A 10-minutes run can burn about 114 calories; a 10-minutes swim can help burn 55 calories, and 10-minutes of jogging at 5 miles per hour will burn 80 calories for a person weighing around 120 to 125 pounds.
Now that we know the calories burned by these activities, let’s find out the number of calories you need to burn each day.

Must Read: How To Calculate The Calorie Burn While Exercising?

How many calories should you burn per day?

Calorie burning needs differ depending on whether you want to maintain your weight or aim for a healthy weight loss. It varies for every person based on their current body weight, the metabolism rate, and the weight they are trying to lose.

This easy calculation can help us understand the number of calories we should burn in a day. To shed 1 pound of body fat every week, you need to create a calorie deficit of 3500. While a five-day workout routine burns at least 250 calories daily, regulating your food intake can help create an added deficit of 250 calories. Additionally, you can create an added deficit of 500 calories through dieting on rest days. Let’s read about the exercises that can help you burn those calories faster.

Must Read: Most Effective Exercises For Weight Loss, Ranked By Experts

Best Calorie Burning Activities

Several moderate and vigorous workout routines can help burn calories and create a calorie deficit in your body. If you are keen on tracking your calorie count, the below-listed activities can help you shed up to 1000 calories:

  • Working Out at the Gym:

    For a person weighing around 90 kilograms, a 60-minutes run at the rate of 7- 8 miles per hour on a treadmill can burn approximately 1000 calories.

  • Walking:

    Walking a mile will burn close to 100 calories for someone weighing around 180 pounds and about 65 calories for someone weighing approximately 120 pounds.

  • Swimming:

    Swimming is fun and also very effective in burning calories. For someone weighing around 130 pounds, swimming freestyle at a quick pace can burn more than 550 calories and over 410 calories at a slower pace.

  • Home Workouts:

    Four to five rounds of circuit training with the low rest time between the sets for two days a week is an excellent way to start your indoor workout. Include 60 seconds of planking followed by 60 seconds of lunges and 60 seconds of squats. Then round the set off with 30 seconds of push-ups. This routine can help burn down about 500 calories.

  • Running:

    Running is one of the most popular forms of physical activity for gaining a healthy weight that helps burn down calories faster. However, the number of calories you can burn depends upon several factors like your running pace and duration, and your weight.

  • Yoga:

    A well-designed yoga regimen can help burn 180 to 460 calories, depending on the style, duration, and intensity of exercises, and the gender of the practitioner.

  • Cycling:

    Cycling is also a great activity to burn calories. The number of calories burned depends mainly on the intensity and duration of cycling and the individual’s weight. An average weighing person can burn close to 300 calories by cycling for 30 minutes at a speed of 12 to 14 miles an hour.

While all the activities mentioned above are great to burn those extra calories and lose weight, it is advisable to seek professional help from experts who can help you set realistic and sustainable weight loss goals. You can also keep track of your calories burned by several methods. Let us read about a few of them!

Must Read: 30 Days Workout Plan To Become Slim

How to track calorie burn when you exercise?

Various calculators available online can help you determine the number of calories burned while running, swimming, or cycling. Apart from these calculators, you may also download apps on your phone, helping track your calorie burnings.

A well-known formula establishes the calories burned to be the duration of workout in minutes multiplied with MET*3.5*weight in kg divided by 200. Here, MET stands for metabolic equivalents, also called the resting metabolic rate.

Conclusion

All physical activities listed above help in burning calories. These activities also contribute to your mental and physical well-being. The number of calories burned always depends on an individual’s body weight, metabolism rate, and workout intensity. Physical activities supported by a balanced diet make a healthy weight loss program. Visit Oliva Skin & Hair Clinic to know more about a customized weight loss program today!

90,000 How many calories are burned in regular daily activities: interesting information for every girl | Lifestyle

Calorie is a unit of measure for energy. Each dish has its own energy value, that is, a certain amount of calories. Counting the number of calories consumed and the number of calories burned keeps people in shape.

To be able to calculate how many calories you can consume with food, you need to know how many of them are burned by different activities.Indeed, even during sleep and while sitting still, our body works and consumes energy, albeit in a small amount.

How many calories do you burn in your daily activities?

Washing dishes by hand

Although many of us do not like to wash dishes, we still have to do it every day. Whenever you are busy with this boring and disgusting activity, think about the fact that you are also burning quite a lot of calories. Thirty minutes of hand washing burns 66 calories.Agree, this is the only joyful side of such an unattractive occupation. The same amount of energy is expended in a hand wash.

Scribble

This information can impress students and office workers who have to write a lot with a ballpoint pen. According to research, thirty minutes of writing can burn 15 calories! Based on this calculation, you can burn 75 calories by rewriting notes for 2.5 hours. The same amount you lose by working out in the gym for fifteen minutes! So the next time you don’t want to record your professor’s lecture, do it with your dream body in mind.

Dusting

Most people enjoy keeping their home clean and tidy. On weekends or holidays, many people enjoy cleaning up and dusting off to make sure the house is completely clean. Thirty minutes of your time will help you burn 80 calories. This is certainly useful to know for those people who do not tolerate a single gram of dust and constantly wipe everything!

Sitting

This is again great news for those who like (or have to sit on duty) all day.If you are sitting and reading, working, writing, watching TV, or texting, you can burn up to 31 calories just by sitting for thirty minutes. Think about this the next time you sit and feel guilty about missing a gym class. Don’t beat yourself up because sitting for three hours equals twenty minutes in the gym. So just relax and sit back!

Working on a computer

Whether you are working on your laptop or desktop computer in the office or at home, you can burn up to 42 calories in just thirty minutes.Although it would be nice to take breaks and play sports. However, when working on a computer, know that you are burning calories even while sitting still and working with concentration! In three hours of continuous work, you can burn the same number of calories as in thirty-five minutes in the gym.

Shopping

Another fun daily activity that all adults should do is shopping. While some people do enjoy shopping, others hate it.You should know that in thirty minutes spent between supermarket shelves or boutique hangers, you can burn about 98 calories. An hour of shopping is equal to ten minutes in the gym. This will surely be good news for buyers who prefer to spend a lot of time looking for the items they need.

Training

This is another plus for those who are studying. Most students like to postpone their lecture notes and finish their studies during sessions right before tests and exams.You will be surprised to learn that 1.5 hours of training can burn as many calories as you would burn in fifteen minutes in the gym. Yes, you burn 54 calories in just thirty minutes of training! Make sure you eat a full meal before embarking on a lengthy training session because you will be burning a lot of calories.

Showering

After a busy day at the office or college, you may not want to go to the gym for a workout. You just want to take a shower and relax in a cozy armchair in front of the TV or with a book in your hands.This is not a problem, because you burn 124 calories by showering for thirty minutes, that’s twelve minutes of training. Even a quick shower for fifteen minutes will burn 62 calories (six minutes on the machine).

Taking a bath

Who doesn’t love a long hot bath on weekends or after a busy day, especially in freezing winter? This is the best way to pamper yourself, helping you lose calories. Thirty minutes in a hot tub burns 140 calories! This is the equivalent of fifteen minutes at the gym.Agree, this is the most wonderful way to burn calories after a hearty dinner!

Standing

This is the only action that we all have to do every day of our lives. Whether in a grocery store, clinic, cafe or bus stop (as well as in a subway car, tram, etc.), we have to stand, whether we like it or not. Instead of pouting and ruining your mood, you should know that in thirty minutes you burn 75 calories! Standing for an hour and a half is the same in terms of energy consumption as doing twenty minutes in the gym.

Sleep

This information will make happy many people who like to sleep longer. Sleeping for thirty minutes can burn 55 calories. So your eight-hour sleep quota overnight burns as many calories as 45 minutes in the gym. Your body works even when you sleep. So next time you’re too lazy to hit the gym, just take an hour’s nap!

Reading a book

Many people are fond of reading and read books, newspapers, magazines almost all the time. And this activity is no less productive than a workout in the gym, because reading for thirty minutes burns 30 calories! This is the best news for people who can read up to four hours non-stop, which equates to 25 minutes of exercise. Please your book friends with good news!

Walking

This is another activity that is part of our daily life. Many people like to go for a walk, while others are reluctant to do so. You should know that this healthy exercise burns 140 calories in thirty minutes.These are great numbers, especially if you don’t have time to go to the gym. You can just walk a couple of bus stops to work or shop around the corner, as an hour of walking burns as many calories as thirty minutes in the gym!

Climbing stairs

Taking an elevator always seems like a quick and easy option, but climbing stairs is a healthier alternative, especially if you don’t feel like exercising. Ten minutes of stair climbing burns 15 calories, which is the equivalent of five minutes in the gym. Climbing stairs four or five times a day can burn up to 100 calories!

Cooking

Cooking is a daily activity for almost all adults. Some of us cook only for ourselves, while others cook for their spouses or families with children and grandparents. Preparing food for about thirty minutes burns 74 calories. We usually cook for an hour to complete the preparation of several dishes. In addition to enjoying the smells and flavors of culinary delights, also know that you are burning calories during this time!

How many calories are spent in a state of calm? Calorie expenditure by the body during various activities and a state of rest.

Scientists around the world are sounding the alarm, because overweight people are becoming more and more. This problem appeared for a reason. If you take the average person in our time, you can see that his diet per day is 2200 calories.


These figures can be compared with ancient people, who consumed about 5500 calories per day, or soldiers from the army of Peter the Great, who consumed more than 4500 calories. Large consumption of food did not lead to obesity in ancient people or soldiers, but now being overweight has become the norm for many.

Calories are the main reason for weight gain. People began to move less, and the 90,077 calories that they absorbed during the day are not converted into energy
, but deposited as fat. This is the specificity of the human body. Given this feature, you can achieve a balance between calories and their burning during the day, but how to do it?

For normal functioning of the body, it is required to constantly feed it with food and water. Many people believe that being overweight is a large amount of food and will undoubtedly be right, but fat tends to accumulate for other reasons.For example, you can often notice that 90,077 people gain fat mass on winter days.
, but their activity does not decrease during the day. The reason lies in the temperature. As a rule, the body spends only carbohydrates on exercise and other active actions in autumn and summer, and in winter this function changes slightly.

Low temperatures force the body to spend more calories on heating the body. In fact, the burning of fat and carbohydrate reserves on the street in sub-zero temperatures increases 3 times.The body is well prepared for such a turn
, therefore, in the autumn, there is an accumulation of fatty deposits. In winter, this process only accelerates. People are constantly sitting at home, while the above-zero temperature contributes to the rapid accumulation and formation of excess weight.

A decrease in temperature is always the reason for the formation of fat folds, but the situation can be turned in your direction. The body can simply be deceived. Temperature change allows the body to stop the process of fat accumulation
, but we must not forget that it should be optimal and comfortable for life.Experts recommend staying at room temperature of 20 degrees.

How many calories does a person spend per day?

Calories are an essential resource for the normal functioning of the body. Energy is spent in three directions:

  1. Body functionality (breathing, maintaining body temperature, digesting food).
  2. Constant physical activity.
  3. Extreme situations, which include stress and illness.

Without energy, the performance of any person is significantly reduced, the risk of diseases increases, and fat and muscle mass begins to decrease.In order to in order not to harm the body
and at the same time keep your body in shape, you should calculate how many calories your body needs during the day and do not exceed this amount.

The amount of energy consumed per day is different for any person, but this indicator differs not only due to physical activity. Gender, age, body condition, lifestyle have a direct impact on calorie consumption
during the day. That is why certain formulas for calorie expenditure and diet simply do not help, since an individual program is required for all people.

Before you start calculating your own calorie consumption per day, you should consider the main activities that also consume energy.

  1. Even without active actions, a person spends energy during sleep. During sleep, about 65 calories are consumed per hour, that is, for 7 hours of sleep, the consumption is 455.
  2. The morning cooking before work takes about 70 calories, and the same amount of energy a person spends on having breakfast before work.
  3. Going to work requires about 60 calories.
  4. During working hours, each person’s energy expenditure indicators are different, but with average activity, the body spends 1 thousand calories.
  5. Walking in the evening, lunch, dinner, consumes about 500 units of energy.

These are only averages, but they are suitable for most people who are sedentary. Energy consumption in this case is equal to 2200-2500 calories per day.

Energy consumption while walking

People who lead an active lifestyle or just like to walk a lot are able to walk more than 10 kilometers per day without feeling tired. This lifestyle contributes to the burning of excess energy
. Not only does a little physical activity lead to excess weight, but it also becomes much more difficult to walk. Losing excess weight by simple walking is possible only if you use special techniques. A simple walk is low on calories.

How much can you throw off if you practice simple walking? This question is difficult to answer due to the individual specificity of the organism. For example, tall 90,077 people spend less energy while walking.
.Shorter people consume more calories and this is due to the number of steps. That is, everyone’s energy expenditure is different, but walking anyway lowers the number of calories.

  1. A regular walk for two hours burns about 50 kcal per week, with constant walking you can use up to 1100 kcal.
  2. Calorie consumption can be increased up to 1500 per week if you increase the intensity or make walking more difficult. For example, going up and down stairs.

Health Benefits of Walking?

Even if a person is not overweight, walking will still be a huge plus and impetus for improving health.The tone rises, the work of the cardiovascular system improves, the respiratory functions return to normal. At the same time, walking has practically no contraindications
and is suitable for everyone regardless of age and gender. The main thing is not to forget to maintain water balance, because during such an exercise, the body spends a lot of fluid necessary for the normal functioning of the body.

How many calories to spend in summer?

On a summer day, the energy consumption does not differ much from the winter time.Temperature extremes result in the body spending many more calories to cool food in the stomach. An active lifestyle at such a time, contributes to the rapid burning of body fat
, but it’s worth remembering that keeping the calorie intake becomes more difficult. Due to temperature changes, the body may require more energy to maintain normal functioning. In addition, more and more fluid is required.

In the summertime, the liquid can become a means for weight loss.To heat the liquid inside, the body spends 0.2 kcal, so water is not only a way to quench your thirst. Swimming in a pool or river, where the water temperature is below the body, promotes the rapid burning of subcutaneous fat.

Conclusion

How many calories are spent per day? This question does not arise out of nowhere. Alas, but the modern lifestyle of many people leads to the fact that they simply become overgrown with fat due to minimal activity
during the day.The balance between the level of calorie consumption and their consumption per day, becomes the key not only to a beautiful body, but also to a healthy lifestyle.

For any daily activities, be it work, household chores or even leisure, a person needs energy. We get it in different ways – with food, drinks, sunlight, all kinds of dietary supplements. The restoration of the spent energy occurs during sleep and during various types of passive rest. But how many calories does a person spend per day and what is the rate of this indicator? We studied this issue, found out how many calories are spent on daily activities, on physical and mental stress.How many calories the body spends on the process of digesting food and even in sleep. And we will be happy to share this knowledge with you. Go?


What we spend calories on

A person accompanies each of his actions with the expenditure of energy. Another thing is that some types of activity clearly demonstrate increased energy consumption (for example, playing sports), while others are not so obvious – we do not even think about them (physiological processes). Let’s find out why the human body needs calories to live in its usual rhythm and feel as comfortable as possible.

  • Reception and processing of food entering the gastrointestinal tract.
  • Maintaining muscle tone.
  • Maintenance of normal body temperature.
  • Full work of internal organs – kidneys, heart, brain, endocrine glands, lungs (respiratory muscles).
  • Ensuring the uninterrupted flow of exchange reactions.
  • Functioning of the nervous system.

Sleep calorie consumption

All of these processes require energy, and therefore calories.These vital energy expenditures account for approximately 60 to 80% of the total daily caloric intake.

Moreover, the consumption of the latter is carried out continuously, even in a state of complete relaxation and rest – only, perhaps, slightly decreases. On average, calorie consumption occurs at a rate of 1 kcal / kg / hour. Here we are talking about the basal metabolic rate, which is 4.18 kJ.

Energy consumption during sleep varies from 60 to 70 kcal per hour. This is quite an impressive expenditure of calories, but special conditions are required for their implementation:

  • firstly, the duration of sleep should be at least 8 hours per day;
  • secondly, it is necessary to sleep in a cool, previously ventilated room;
  • thirdly, it is undesirable to eat fatty and carbohydrate-containing foods immediately before bedtime;
  • Fourthly, you need to go to bed in a relaxed and calm, and not in a stressful state.

Physical and mental activity

Physical and mental activity of a person requires considerable expenditure of calories. At the same time, in relation to the latter, the figures will be much smaller. But they increase if this process is accompanied by strong emotions, gesticulation, which is possible, for example, when speaking in public, reading a book with a soul-stirring plot, participating in a heated argument with opponents and the need to defend one’s point of view. Returning to the expenditure of energy for physical activity, you can adjust the value of this indicator by choosing a particular sport.For example, jumping rope requires a person to consume 360 ​​kcal / hour, jogging – 380 kcal / hour, cycling – from 220 to 450 kcal / hour, rollerblading – an average of 500 kcal / hour.

Energy consumption for digestion

What else does a person spend calories on per day? Naturally on the digestion of consumed food. It is worth considering in more detail the energy consumption for digestion. They are more significant regarding the breakdown and assimilation of protein foods – up to 40% of the total calorie intake of proteins.For comparison: digestion of carbohydrates requires only 4-7%, and fat – 2-4%.

Although most modern people lead a sedentary lifestyle, they somehow have to move on foot, at least on the way to work. So, the consumption of calories with slow walking will be 220 kcal per hour of walking. If you move at an intense pace, you can lose about 300 kcal during the same time. It is interesting that the higher the body weight, the more energy consumption of a person will be for walking.

Consumption and consumption

According to scientists, a modern man spends a little more than 2000 kcal daily on his life, and approximately 2200 kcal.It is interesting that our ancestors needed a much larger amount of energy: for example, soldiers in the army during the reign of Peter I consumed up to 4500 kcal per day each. This was exactly the energy value of the fighter’s daily diet. The halving of daily calorie expenditures today is associated with the overwhelming majority of modern people leading a sedentary lifestyle. In this regard, we often receive energy from food, more than we need. As a result, calories do not have time to be processed, hence the accumulation of excess weight.No wonder obesity is the scourge of the 21st century.

The need for calories depends on gender and on the age category of a particular person. So, girls aged 15 to 19 years old need 2,400 kcal per day, while the same young men should consume 600 kcal more. The difference between the sexes in calorie requirements is similar for the 25-51 year period. This applies to both heavy physical labor (3000 and 3600 kcal) and sedentary work (2000 and 2500 kcal). Older men should spend only 200 kcal per day less than their peers (1700 versus 1900 kcal).

It has already been said above that the deviation of the amount of energy consumption per day from the consumed amount of calories towards the latter is fraught and, with systematic repetition, ends, as a rule, with an increase in the weight of a person, and at a rapid speed. On the contrary, when an individual spends more calories per day on life than he receives, he begins to lose weight. These two rules can be used in practice if you want to get rid of exhaustion or hateful kilograms.The weight of a person will remain in place in the absence of distortions in the ratio of costs and intake of calories.

Daily household affairs of a person

During the day, we spend energy on performing a variety of activities that we are used to. We do not even attach much importance to them, because they have become our habits, an integral part of our daily existence.

How many calories do people spend on daily needs? For example, each of us takes a shower at least once a day.For this we spend not a lot, not a little 40 kcal, provided that the water procedure lasts 10 minutes. Someone likes to go to the pool. Swimming forces you to spend from 200 to 420 kcal per hour. Do you love to dance? 60 minutes of vigorous movement will cause your body to lose more than 350 kcal. Note for book lovers: read aloud to increase energy consumption. So you say goodbye to 90 kcal for an hour of pleasant pastime.

Enjoyment of the meal also leaves a trace for the reserves of energy.Breakfast and dinner cause a consumption of 60 kcal, eating food from noon to 15.00 requires 85 kcal.

The usual rhythm of life presupposes for the lion’s share of humanity the implementation of daily housework – in order to maintain order in their home and a full-fledged existence in the coziness and comfort of their own and household members. For all actions from this category, we are forced to spend calories. Look:

  • for washing dishes – 50;
  • for wet cleaning (washing floors) – 130;
  • for ironing – 70;
  • for dusting – 10 kcal more;
  • for hand washing (for example, things that require delicate cleaning from dirt) – 110;
  • for washing windows and mirrors – almost 300;
  • for bed linen change – 35.

Correct calorie consumption is a guarantee of good health and decent physical shape!

Everyone knows that the body needs calories to function. A person gets them from food, and in the future, even if he does nothing, calories are consumed. Thus, in order to lose weight, it is not at all necessary to limit yourself in food, it is enough just to burn more calories than you consume.

The consumed calories are easy to calculate, they are written on almost every product.But with the calculation of the number of calories burned, the situation is somewhat more complicated, because this indicator strongly depends on how active you are.

Calculation of calories burned daily at rest

To get the approximate number of calories spent at rest, use the metabolic rate formula:

Metabolic rate in women = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (full years) – 161

Male metabolic rate = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5

This gives the approximate number of calories burned per day. But it reflects only the amount required by the body to ensure its functioning. No physical activity of a person is taken into account in this case.

What affects the average daily calories burned

To understand how many calories you will spend on a typical day without much physical activity, it is enough to multiply the resulting metabolic rate by a factor of 1.2. And the total number of calories you burn will depend on what you were doing.

A leisurely 30 minute walk burns 50 to 100 calories. Running fast, as well as swimming, will help you lose another 500-600 calories per hour. A big weekend cleaning will cost you up to 500 calories. Classes of any dance from oriental in a fitness club to home dancing to the music of your favorite radio will spend another 300-400 calories per hour. Yoga will take about the same amount. The elevator didn’t work and you had to walk up the stairs for 15 minutes? Additionally minus 150-200 calories.

But that’s not all. Your entertainment is also energy-consuming, so 90,077 how many calories are burned
:

  • bowling – 250 kcal / h
  • bike ride – 300-400 kcal / h
  • roller skating – 200-300 kcal / h
  • volleyball – 150-250 kcal / h
  • singing in karaoke – 80-120 kcal / h
  • board games – 40-50 kcal / h
  • hiking – 100-150 kcal / h
  • shopping – 150-200 kcal / h
  • diving – 250-350 kcal / h
  • badminton – 340-450 kcal / h
  • e-mails – 100 kcal / h

Calorie Burning Products

But physical activity is not the only thing that contributes to the expenditure of calories.There are also foods that by themselves burn more than they contain. Pay special attention to them if you want to lose weight. These products include

  • spices, especially hot chili peppers,
  • citrus fruits (orange, tangerine and grapefruit),
  • celery (it is not in vain that they especially like to include it in diets),
  • cucumbers,
  • tomatoes,
  • carrots,
  • strawberries,
  • apples,
  • melon,
  • cauliflower.

Caffeinated beverages such as tea and coffee speed up metabolic processes and also help burn calories. In addition, frequent meals in small portions accelerate the metabolism.

An interesting feature of the human body is to burn calories unevenly throughout the day. In the first half of the day, they are consumed by about 10% more. And morning breathing exercises (body flex) can be up to 30% more effective than evening ones.

Choose the optimal period and type of activity for yourself, depending on your goals.But don’t take calorie counting too seriously and pedantic. Remember, laughing also burns calories, up to 50 in 10 minutes.


In my previous articles, I have repeatedly mentioned that the key to fast fat burning is to consume less calories than you burn in a day. This rule is one of the three pillars on which the entire system of healthy weight loss rests. Calorie control is essential. If you eat more than you burn, you gain weight. If you eat less than you burn, you lose it.

So how can you more accurately measure the amount of calories you burn? Is the simplest counting right for us?

What is the process of burning calories?

The combustion process is carried out by three elements in action:

  • Base Metabolic Rate

    – That is, the rate at which your body burns calories at rest. Even at rest, your body is in constant activity – breathing, digesting food, engaging in mental activity.All of this requires energy, which comes from burning calories. The indicator of the basic metabolic rate is about 65% of the total volume burned per day.

  • Activity level

    – This counts the calories you burn during physical activity or when the body is just in motion. More activity means more calories burned. Activity is about 20% of calories burned. And, of course, this figure can change depending on your personal activity.

  • Thermal effect of food

    – Digesting food requires additional energy. Typically, the thermal effect adds up to 10% to the total calories burned.

Ways to Burn Calories

Calorie Burning Method # 1: Harris Benedict

Most internet calorie burn calculators are programmed based on the Harris Benedict method, which takes into account your age, weight, height and gender. This is how your base metabolic rate is calculated.But we still have to calculate the level of activity, therefore, the obtained metabolic indicator is multiplied by the “Activity Multiplier” to obtain the final result. In this case, the thermal effect is taken into account when calculating the metabolic index.

Note that this method does not take into account the proportion of your body. But people with muscle mass are much more metabolically active and their body burns much more calories. This method overestimates the process for people with increased fat mass and underestimates it for those with little body fat (and even more muscle).As you can see, this is not ideal, but quite passable for beginners.

Calorie Burn Method # 2: Katch & McArdle

The Katch & McArdle Method takes body proportion into account when determining metabolic rate and is therefore considered the most accurate. This method uses the same activity multiplier as the previous one. But with all this, it also has its negative sides. The calculation result in this method depends entirely on body fat mass.And it is impossible to accurately calculate the fat mass according to some general formulas. Katch & McArdle is certainly superior to the previous method, but in the end they both fit the average person with the same average physique.

Calorie Burn Method # 3: Measure Metabolic Rate and Activity Level

The best way to estimate your metabolic rate is to use a metabolic analyzer. If you are worried that your metabolic rate is too slow, then this will generally be ideal for you.It works like this: you breathe into a special tube for 10 minutes, and the analyzer is reading. But there is one problem – metabolic analyzers can cost you thousands of dollars. What to do? The easiest way is to contact a health center dedicated to weight loss and healthy eating. This test costs about $ 150. Although the metabolic analyzer has its drawbacks. Human metabolic rates tend to vary throughout the day, depending on a number of factors.Although at the moment the analyzer is a “golden” computational method.

The best way to measure your activity level is to use a counter (such as BodyBugg or FitBit). It measures your physical activity using a built-in accelerometer. It has not been scientifically confirmed that all these counters give an absolutely accurate result. Their cost ranges from $ 99 to $ 299. The biggest and most serious challenge that such meters are ready to take is measuring the calories burned while cycling or lifting weights.This feature is good at motivating people to quit a sedentary lifestyle.

So how can you calculate your calorie burn as accurately as possible if both metabolic rate and activity rate are so infinitely elusive? In my opinion, it is worth starting with the first two methods. This will give a general idea of ​​the combustion mechanism. Next, you should confirm the results of the first two methods with measuring instruments to make sure that all calculations are correct.

Calories Burned Formulas

Basic metabolic rate

The Harris-Benedict formula determines the basic metabolic rate ( basal metabolic rate, BMR
) – the level of energy needs of the body without taking into account the additional energy required for any physical activity.

BMR is a kind of “resting energy” level – the calories the body needs to keep going. Any kind of physical activity increases the real energy requirements, therefore, requires an additional coefficient.

BMR = 88.36 + (13.4 x weight, kg) + (4.8 x height, cm) – (5.7 x age, years)

BMR = 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) – (4.3 x age, years)

Determination of activity level

There are five types of physical activity: minimal (no physical activity), low (physical activity 1-3 times a week), medium (3-5 days a week), high (6-7 times a week), very high (training more than once a day).

To determine your total energy and calorie needs, multiply your gender, age and weight BMR by a factor based on your level of physical activity within a week:

  • Minimum level, calorie intake = BMR x 1.2
  • Low, Calorie Rate = BMR x 1.375
  • Average, Calorie Rate = BMR x 1.55
  • High, Calorie Rate = BMR x 1.725
  • Very High, Calorie Rate = BMR x 1.9

Calorie Daily Values ​​Calculation Examples

Male, 25 years old, height 178 centimeters, weight 72 kilograms, goes in for sports three times a week, on other days leads a sedentary lifestyle, working in the office:

  • BMR = 88.36 + (13.4 x 72) + (4.8 x 178) – (5.7 x 25) = 1765
  • Calorie Allowance = BMR x Activity Level = 1765 x 1.55 = 2735 kcal.

Woman, 25 years old, height 172 centimeters, weight 50 kilograms, does fitness four times a week, the rest of the time leads an active lifestyle, working on his feet:

  • BMR = 447. 6 + (9.2 x 50) + (3.1 x 172) – (4.3 x 25) = 1333
  • Calorie Allowance = BMR x Activity Level = 1333 x 1.725 = 2299 kcal.

Why is food composition more important than calories?

Determining the daily calories needed to maintain weight is an important step in losing weight or gaining muscle mass. If you are losing weight, then lower the calorie rate by 10-20%, if you gain muscle, increase it by 20%.

In addition, the number of calories in itself is much less significant than the proportions in the diet of fats, proteins and carbohydrates, since 500 calories is both a portion of brown rice and steamed chicken, and a small piece of cake.

The source of calories in the body is food. However, excessive consumption of certain foods leads to weight gain. Therefore, if you have a desire to lose weight, then you need to know how many calories a person burns per day, doing this or that job.

What is the reason for how many calories a person spends per day?

The body of every person needs calories, which provide him with the necessary energy. Even natural physiological processes, such as breathing or heartbeat, consume a certain amount of calories.

It is not difficult to find out the total kcal content in a certain product, since they are almost always indicated on the package. But calculating how many calories a person spends per day is much more difficult, because it depends on his physiology, rhythm and lifestyle that he adheres to.

It is obvious that several times less calories are spent than during active physical activity, despite the fact that the diet for representatives of such different professions can be exactly the same.Some will actively gain weight, while others will lose weight or remain in their usual form.

In addition, how many calories a person spends per day is influenced by his age and metric indicators, heredity and other factors of his body, even seasonality can have a significant effect. After all, it is well known that for the winter the body stores up calories, and in the summer they are consumed much more intensively.

The appearance of fatty deposits occurs due to the non-consumption of energy received from food.In order not to gain excess weight, it is necessary to increase the number of calories burned per day in relation to the number consumed, at least by 20%.

This difference will not only eliminate the risk of fat accumulation, but will also contribute to effective weight loss.

Video “How many calories per day do you need to lose weight?”

Demonstration video detailing how to calculate your daily calorie intake for weight loss.

How many calories does the body spend at rest?

Every slightest movement burns calories.Energy is consumed even during sleep, rest and in the absence of any serious physical activity. It is possible to calculate its amount for people leading a measured lifestyle based on the rate of metabolic processes in their body. To do this, use the following formulas:

  1. For women: metabolic rate = 10.0 * M + 6.2 * H – 5 * T – 161;
  2. For men: metabolic rate = 10.0 * M + 6.2 * H – 5 * T + 5.

Where M – body weight, kg, H – height, cm, T – age, number of full years.

Based on this, we will get the approximate amount of consumed energy per day. But it should be borne in mind that these results are the minimum indicators that a person needs to ensure only the natural functioning of his life at rest and without any motor activity.

How many calories are burned per day?

Calories are calculated based on the actions that a person performs during the day. If fast weight loss is your main goal, then you need to more accurately calculate how many calories you consume per day and how much they are consumed in order to see in which direction you should work or which products you will have to give up in the future.

All your actions that you regularly perform throughout the day, try to write down in a notebook and based on the data presented below you can find out your real energy consumption.

Cost of calories for sleep

If the duration is about 8 hours, then about 65-70 kcal is spent on it.This is subject to complete calmness and the absence of nervous feelings before bedtime. In addition, the room must be well ventilated so that the body does not experience a lack of oxygen.

Cost of kcal during meals

On average, a person spends from 60 to 90 kcal for a meal. So, 60 kcal is spent for breakfast, from 85 to 90 kcal for lunch, and 70-80 kcal for dinner.

Energy consumption per day for work of varying severity

  1. Low degree of mobility – 550 kcal.These are office workers who do sedentary work.
  2. Average degree of mobility – 1100 kcal. Teachers and educators.
  3. Average degree of physical activity – 1500 kcal.
  4. High degree of physical activity – 2100 kcal. Builders, movers.

Caloric consumption for household needs

Household needs also burn the amount of calories in the body. Scientists have even concluded that cleaning and other household activities can. Consumption of kcal at home:

  • taking a shower – 45 kcal;
  • cleaning floors – 255 kcal;
  • washing dishes – 55 kcal;
  • cooking lunch – 100 kcal;
  • ironing – 70 kcal;
  • vacuum cleaning – 200 kcal;
  • bed linen change – 30 kcal;
  • hand wash – 120 kcal.

Energy consumption for leisure and entertainment for 1 hour

  • unhurried walk – 150 kcal;
  • 90,097 ice skating – 600;

  • knitting – 30 kcal;
  • 90,097 bowling games – 270;

  • roller skating – 400 kcal;
  • 90,097 dances – 350 kcal.

Based on this, you can get approximate results of how many calories per day the average man or woman spends, based on their actions.If, in addition to work, rest and entertainment, sports loads are also present in your daily routine, then they must also be included in the general list.

That said, exercise is the most effective way to burn calories, especially running, jumping or swimming. Average energy consumption during sports is from 600 to 800 kcal.

How many calories are burned during physical activity: table

It is known that calories are burned much more intensively in the morning than in the evening.Due to this unevenness, fitness trainers advise doing most of the physical exercise in the morning.

Morning exercise is about 30% more effective than evening workout.

90 574 560

Physical activity

Calories burned per hour, kcal

Jumping rope 50
Push-ups, swinging the press, squats without load, pull-ups 250-550
Horizontal plank on straight arms 300
Dumbbell Plank 900
Slow dance (waltz, tango, ballroom) 215
Quick Dance 450
Torsion of the hoop around the body 600
Simple Muscle Stretch 125
Static yoga 230
Cycling 540
Moderate running 700
Light Jogging

Calorie Burners

In addition to physical activity, you can effectively get rid of calories thanks to.They should be emphasized if you decide to stick to a diet or lose weight. The most common ones are:

  • spices;
  • citruses – oranges, grapefruits, tangerines, lemon;
  • fresh vegetables, salads from celery, tomatoes, cucumbers, carrots, cauliflower;
  • fresh fruits – strawberries, apples, melons.

In addition, drinks that contain caffeine are good, as well as frequent meals in small portions.This diet will help you lose calories more effectively.

To achieve the desired results, each person must choose the optimal activity and its frequency for himself. Don’t get too focused on counting calories, just lead a healthy lifestyle, exercise a lot and try to stick to a certain regimen.

Video “How to count calories in food?”

Informational video with tips and explanations to help you make the correct calculation of kcal in foods and dishes.

90,000 How Many Calories Are Burned While Walking?

Walking is good for the heart and muscles. And if you want to lose weight, then this is a great way. So, how many calories are burned when walking 1 km or 1 hour?

They say laughter is the best medicine when it comes to mental health, but what about physical health?

Hippocrates believed that walking is the best medicine for man, and when we spend some time in the park, many of us witness how people “take medicine”.

Walking is not only inexpensive (unless you do it at the gym), but it’s also fun.

You can walk with a friend, a dog or just alone.

Walking not only trains your leg muscles, but also trains your heart as you burn calories and lose weight.

Whether you want to walk a certain number of steps, or perhaps a certain amount of time, it’s always good to just get up and walk.

Several years ago, we had to buy a special device that clung to a belt and counted our steps.

Today we have bracelets, pendants and apps on phones for counting steps.

But exactly how many moves do you need to make to burn calories after the donut you ate at work this morning?

How many calories do you burn while walking?

The answer to this question is subject to change.

How many calories are burned when walking?

If you are calculating how many calories you burn, you must understand that this is just as important as how much you consume.

Runner’s World Magazine has calculated approximate figures that will help you understand how many calories are burned when walking, whether you are counting kilometers or minutes.

Calories burned per kilometer = 0.76 × weight in kilograms

For example, multiply your weight (in kilograms) by 0.76. If you weigh 70 kg, you will burn about 53.2 kcal (70 x 0.76) if you walk 1 kilometer.

Calories burned per minute = 0.064 × weight in kilograms

For example, multiply your weight (in kilograms) by 0.064.If you weigh 70 kg, you will burn about 4.5 kcal (70 × 0.064) per minute of walking, or 270 kcal per hour.


Read also



Both counting methods are based on walking one kilometer on a flat surface in approximately 18-20 minutes.

Remember: Before starting any exercise regimen, including walking, consult your physician.

As mentioned, these formulas are based on weight.

A person who weighs more burns more calories because their heart will work faster when walking.

Every time you raise your heart rate, you burn more calories. Accordingly, if you burn a large number of calories, you will lose more weight, provided that your calorie intake does not increase.

3 Easy Ways to Burn More Calories:

  1. Go up the hill.

    If you are using a treadmill, you can adjust the incline to five degrees to simulate walking uphill.

    If you are walking down the street, look for a route that includes several uneven hills with an incline of 10% or less.

    As you go uphill, gravity will work against you and give your heart a good workout.

  2. Wear a weighted backpack.

    Putting 2, 5 or even 10 kilograms in your backpack and putting it on when walking 1 kilometer or for 30 minutes, you will burn more calories.

    Make sure the backpack has good padding on the shoulder straps, otherwise you will feel the weight on your shoulders as well as on your legs.

    Do you walk a lot?

  3. Walking on the sand.

    Walking on the sand is not easy.

    If you’ve done this, you know what I’m talking about.

    You need to raise your legs a little higher and, so as not to twist the ankle, be aware that the leg settles in the shifting grains with each step.

    This can be quite difficult!


Initially, you may want to walk for only 15-20 minutes, which will be approximately 1.5 kilometers depending on your step, consider walking another extra kilometer.

Once you reach a steady pace, the second kilometer will be easy.

If you absolutely cannot walk for more than 15 minutes due to lack of time, increase your pace to .

Increased intensity will make you pump up your heart and burn calories.

And let’s not forget about after burning .

Also known as excess post-workout oxygen consumption (EPOC), post-workout oxygen begins when you stop walking as your body returns to its metabolic rate.

Your body will burn fat as it recovers, just as your walking burned stored carbohydrates.

How many calories are burned when walking?

This needs to be calculated as it is slightly different for each one due to differences in weight and walking speed.

But if you’re serious about losing weight, why not try 10,000 steps / day ?

Approximately one kilocalorie is burned every 20 steps.

This is approximately four kilocalories per minute.

Therefore, after walking 10,000 steps a day, about 500 kcal is burned, which is equal to 1.5 kg of excess weight.

Dolly Parton once said, “If you don’t like the road you are walking on, start building another one.”

Wise words for those who are on the path to losing weight. Find a new route to walk to work, buy a treadmill, or join a hiking trip.

The choice is yours. Just get up and go for a walk!

How many calories are spent digging potatoes

Calorie consumption table for 1 hour (thank you Yulchik Yulchik!)

Housework
Active walk with animals 281
Garbage removal 141
Dusting 141
Knitting 46
General cleaning 188
Ironing clothes 122
Making out of bed Games 93
active animals 169 90 170 Playing with animals quiet 141 90 170 Feeding animals 141 90 170 Washing an animal 234 90 170 Washing windows 188 90 170 Washing floors 234 90 170 Washing floors by hand 262 90 170 Washing dishes while standing 123 90 170 Moving furniture 445 90 170 Moving boxes 517 90 170 Floor sweeping 215 Climbing groceries on stairs 612 90 170 Buying household items 122 90 170 Buying groceries 122 90 170 Buying groceries 260 90 170 Watering houseplants 141 90 170 Cooking 184 90 170
Sitting cooking 93 90 170 Standing cooking 141 90 170 Walking with animals on rough terrain 375 90 170 Watching TV 55 90 170 Hanging clothes 122 90 170 Unpacking boxes 260 90 170 Folding clothes 92 90 170 Sleeping 46 90 170 Walking calmly with animals 169 90 170 Hand washing 202 90 170 Standing 92
Heavy cleaning 332
Box packing 141
Sewing 46

Leisure
Conducting 151
Camping 151
Playing in the casino 130
Playing cards 50
Playing in a marching band 302
Playing the accordion 80 30170 Playing the drum Playing the cello 101 90 170 Playing the guitar while seated 101 90 170 Playing the guitar while standing 202 90 170 Playing the horn 101 90 170 Playing the organ 151 90 170 Playing the piano 151 90 170 Playing the violin 151 90 170 Playing the trombone 252 90 170 Playing the trumpet 151 90 170 Playing the flute 101
Sitting crafts 50 90 170 Standing crafts 80 90 170 Bird watching 151
Writing letters 80
Board games 50
Hiking 609
Walking in the field 403
Walking the dog 202
Talking on the phone while sitting 50
Talking on the phone while standing 80
Family walk 101
Family leisure (dinner, conversation) 50
Construction out of the snow 710
Lesson in class 80
Reading books while sitting 29
Reading poetry or prose in front of an audience 80

Hunting and fishing
Digging worms 302
Fishing spinning 302
Fishing in a fast river while standing in the water 508
Fishing with coast 252 90 170 Fishing from a boat 151 90 170 Hunting ungulates 508 90 170 Hunting rabbits 403 90 170 Hunting small fur game 403 90 170
Duck hunting 151
Pheasant hunting 508
Bow or crossbow hunting 151
Ice fishing 101

Traveling in public transport
Driving a car 101
Driving a tractor 1877
Riding a motorcycle or scooter 141
Traveling by taxi 50
Flight

Working in the country
Applying fertilizers, compost 403
Digging holes 369
Laying rubble 403
Trimming trees and shrubs 353
Carrying cargo on a wheelbarrow 403
Planting in the garden 294
Planting trees and planting trees 332
Planting trees 353
Working in the garden (general) 332
Working in the garden (weeding) 340
Working with a rake 294
Working with a manual scythe 508
Working with a lawn mower 332
Unloading lumber 403
Chopping firewood 508
Chopping firewood 445
Manually cleaning snow 445 , carrying firewood 369 90 170 Lawn cleaning 336 90 170 Leaf cleaning 294 90 170 Snow cleaning 508 9017 0 Turf laying 369

Sports
Mountaineering (climbing) 815
American football 664
Badminton 332
Basketball 479
Run 10 km / h 739 90 170 Run 15 km / h 1071 90 170
Running 8.5 km / h 592 90 170 Skiing 592 90 170 Running on the spot 710 90 170 Running in nature 664 90 170 Running up stairs 1424 90 170 Cross-country running 811 90 170 Jogging 609 90 170 Billiards 184 90 170 Boxing 664 90 170 Boxing with a pear 1117
Wrestling 445
Brisk walking 445
Brisk swimming 739
Bicycle 10 km / h 508 90 170 Bicycle 20 km / h 592 90 170 Bicycle 25 km / h 739 90 170 Bicycle 30 km / h 886 90 170 Bicycle 35+ km / h 1218 90 170 Bicycle < 10 km / h 302 90 170 Horse riding, gallop 710 90 170 Horse riding, trot 559 90 170 Horse riding, step 160 90 170 Water polo 739 90 170 Water skiing 445 90 170 Water volleyball 223 90 170 Volleyball (game) 223 90 170 Volleyball (competition) 294 90 170 Oriental gymnastics 302 90 170 Martial arts 739 90 170 Handball 886 90 170 Golf 407 90 170 Mountain biking 630 90 170 Rowing 369 90 170 Darts 151 90 170 Cycling cross-country 760 90 170 Unicycle 403 90 170 Water games 302 9 0170 Skating 609
Skiing 609
Cross Country Skiing 609
Roller Skating 517
Skateboarding 369
Skiing Downhill 445
Skittles 223
Curling 294
Speed ​​skating 1424
Slow dancing 223
Motocross 302
Table tennis 302
Diving from a boat 202
Orienteering 664
Hiking 563
Swimming (butterfly) 815
Swimming 739 (breaststroke)
Swimming (general) 445
Backstroke 592
Snorkeling 369
Beach volleyball 592
Scuba diving 609
Ski jumping 609
Rope jumping 739
Racketball 517
Luge 517
Luge 517 369
Artistic gymnastics 302
Race walking 479
Archery 260
Archery 231
Pistol shooting 151
Tennis 517
Fencing 445
Frisbee 202
Football 517
Walking 6 km / h 7 km / h 294
Walking
Walking 8 km / h 369
Walking in nature 445
Hockey 592
Field hockey 710

Dancing
Waltz 202
Jazz 382
Folk dances 353
Polka 353
Rock and roll 454
Swing 353
Step 353
Tango 202
Twist 382
Flamenco 353
Foxtrot 202

Labor
Caring for and playing with the child 375
Playing with children with walking and running 281
Playing with children while sitting 141
Playing with a child (high activity) 375
Playing with a child (moderate activity) 281
Feeding a child 141
Bathing a child 188 90 170 Dressing a child 141 90 170 Carrying small children in arms 188
Walking with a stroller 151
Sitting with a baby on your lap 47

Personal care
Food sitting 47 90 170 Food standing 93 90 170 Dressing 93 90 170 Personal hygiene 93 90 170
Taking a bath 47 90 170 Taking a shower 93 90 170 Talking while eating 93 90 170 Undressing 93 90 170 Hair styling 141

Fitness, aerobics 90 170 Aqua aerobics 302 90 170 Aerobics intensive 517 90 170 Aerobics light 407 90 170 Bodybuilding machine 508 90 170 high activity Bicycle trainer (medium activity) 517
Bicycle trainer, very active workout 1168
Bicycle trainer, warm-up 202
Rowing trainer (medium activity) 517
Workout on medium-level trainers 202
Rope workout 916
Intensive lifting 445
Ski trainer 701
Lifting weights 223
Working as an aerobics trainer 508
Stretching, stretching 151
Rhythmic gymnastics (light) 332
Rhythmic gymnastics (heavy) 592
Intensive step aerobics 739
Light step aerobics 517
Trainers “369” type -yoga 151 90 170 Walking up stairs 1336 90 170 Walking and down the stairs 202

10 Proven health benefits of potatoes

1.Does potatoes make you thick?

Potatoes are one of the foods commonly avoided by people trying to control their weight, but research has shown that there is no evidence of a link between eating potatoes and the risk of obesity, cardiovascular disease, or type 2 diabetes.

Research has also shown that people can include potatoes in their diet and still lose weight. Researchers studied 86 overweight women and men for twelve weeks to determine how a low-calorie potato-supplemented diet affected weight loss.The people were randomly assigned to 3 groups, and one group ate a diet that included 5 to 7 servings of potatoes every week. The results showed that the potato group did not gain weight and all 3 groups did lose weight. [1]

The soluble fiber in potatoes can also aid in weight loss by making you feel fuller longer.

Potatoes are not a weight gain problem, a problem in the way they are prepared.

How many calories are in potatoes?

The number of calories in a potato depends largely on the cooking method, as shown below:

  • How many calories in a boiled potato: 87 calories / 100g
  • How many calories in a baked potato: 93 calories / 100g
  • Calories in fried potatoes: 149 calories / 100g
  • How many calories in pancakes: 326 calories / 100g
  • How many calories in French fries: 312 calories / 100g
  • How many calories are in potatoes chips: 545 calories / 100 g
Nutritional value of potatoes:

Potatoes are an excellent source of a number of nutrients such as vitamins C and B6, potassium, pantothenic acid, niacin and dietary fiber.Potato protein contains lysine, an essential amino acid not normally found in grains.

What is the nutritional value of potatoes per 100 g:
  • How many calories are in potatoes – 77
  • How much protein is in potatoes – 2 g
  • How many carbohydrates are in potatoes – 17 g
  • What is the fat content in potatoes – 0.1 g

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.

How many calories does a person need daily?

The number of calories consumed by the body per day is different for each person. On the food labels you buy, you may notice that the “Percent Daily Values” are based on a 2,000 calorie diet – 2,000 calories is the approximate average of what people eat per day. But your body may need more or less 2000. Height, weight, gender, age, and activity level all affect your calorie needs.When calculating the number of calories your body needs per day, three main factors are taken into account:

  • basal metabolic rate
  • physical activity
  • thermal effects of food

Your basal metabolic rate (BMR) is the amount of energy you need the body to function at rest. This accounts for 60 to 70 percent of the calories burned per day, and includes the energy needed to maintain heartbeat, lung breathing, blink eyelids, and stabilize body temperature.In general, men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:

Announcement

Adult Male: 66 + (6.3 x body weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Adult woman: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Second factor in the equation, physical activity , consumes the next highest number of calories.Physical activity includes everything from making your bed in the morning to jogging. Walking, lifting, bending and just normal movement burns calories, but the amount of calories you burn in any activity depends on your body weight. different weight.

Thermal effect of food is the final addition to the calories burned.This is the amount of energy your body uses to digest the food you eat – it takes energy to break down food into its basic elements for the body to use. To calculate the number of calories you burn in this process, multiply the total number of calories you consume in a day by 0.10, or 10 percent. If you need help determining how many calories you are eating per day:

The total number of calories your body needs per day is the sum of these three calculations.

On the next page you will find more interesting links and related topics.

.

CALORIES

During pregnancy, the total calorie requirement increases to provide energy for the development of the fetus. A pregnant woman needs about 300 more calories per day than before pregnancy. It may be slightly less in the first trimester and slightly more in the last. A woman carrying twins will need even more.

An additional 300 calories can be obtained from an apple, half a cheese sandwich and a carrot stick.The best way to consume extra calories is with healthy snacks between meals.

Protein is a component of every cell in the body and is important for the blood supply to the mother. Protein is also needed for the development of fetal hair, skin, muscles, nerve tissue, and brain. During pregnancy, women need about 10 grams more protein per day – just 60 grams per day.

Minerals. Calcium and phosphorus are important minerals for the development of fetal bones; a pregnant woman needs 1,200 mg of calcium and phosphorus per day.That’s 50 more than a woman needs before she gets pregnant.

Dairy products are an excellent source of calcium and phosphorus, as well as vitamin D, which is necessary for the absorption of calcium.

Zinc is another mineral necessary for the growth and development of the fetus. Good dietary sources of zinc include meat, liver, eggs, and seafood.

Iron increases maternal blood volume as well as fetal blood and muscle. Many women enter pregnancy with low iron stores, which leads to anemia.Iron-rich foods include red meat, especially liver, raisins, fortified breads, and cereals.

Vitamins. Folic acid is an essential vitamin for protein metabolism, especially during periods of rapid growth. Pregnant women should start their day with a good breakfast. Ready-made fortified cereal with milk and a glass of orange juice will meet at least half of what you need. Green leafy vegetables, liver, and lentils are other good sources of folate.

:

.90,000 Daily intake of kcal per day. Positive Calorie Balance Needed to Build Muscle

The number of calories required for normal body function varies from person to person and is usually associated with BMR (Basic Metabolic Rate)
. The BMR number does not take into account physical activity – this applies not only to training, but to any physical activity in general.

When losing weight, it should be borne in mind that reducing the number of calories to 1200 per day
and less will ultimately lead to the fact that the body suffers from a severe lack of vitamins and minerals, the state of health worsens, the metabolism slows down greatly
, as a result, weight is gained at a high rate and it becomes more difficult to lose weight.

How to calculate BMR?

The desire to lose weight as quickly as possible is not enough to choose the lowest number of calories per day, this is the wrong approach. First, you need to analyze your lifestyle, habits and physical activity. Second, you should calculate your BMR
so that losing weight is successful and easy.

Walking, working at the computer, exercising – everything burns calories. They need to be added to the calculated BMR.

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years).

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years).

So, the result of these calculations is the minimum necessary for your body to maintain basic functions.
. Now let’s calculate how many calories the body needs, taking into account physical activity, using the following Harris-Benedict formula
:

Sedentary work (little or no physical activity): Calories required per day = BMR x 1.2

Light physical activity (1-3 days per week): Calories required per day = BMR x 1.375

Average physical activity ( 3-5 times per week): Calories required per day = BMR x 1.55

Heavy physical activity (6-7 days per week): Calories required per day = BMR x 1.725

Very hard physical activity (2 extra days very hard training): Calories required per day = BMR x 1.9

It should be remembered that all these calculations are approximate and only partially correspond to the real needs of the body.However, they will help you find out roughly how many calories you need per day in order to just 90,077 to maintain your current weight.
.

Listen to your body

You don’t have to blindly follow all kinds of calorie calculators and gadgets that calculate the number of calories you have used. Always pay attention to how the body reacts to food. For example, if you follow a plan for 1200 kcal per day
and after meals you still feel hungry, you should increase the number of calories
.By listening to your body, you will achieve better results than ignoring its needs and earning yourself all kinds of ailments due to strict diets. This will not only undermine health, but also significantly lower metabolism, which is completely unacceptable when losing weight.

What’s next?

So, you have calculated BMR and the Harris-Benedict formula
. This final number is the starting point for calculating the 90,077 calories needed for weight loss.
. We repeat once again: in no case reduce the daily calorie content to less than 1200 kcal.So, to lose weight, you need to create a calorie deficit of 500 kcal per day.
.

To make it clearer, here’s an example. You are a woman, your height is 168 cm, weight is 70 kg, age is 25 years old, physical activity is light. Calculate BMR = 655 + (9.6 x 70) + (1.8 x 168) – (4.7 x 25) = 655 + 672 + 302.4-117.5 = 1511.9. Now we calculate the Harris-Benedict formula: 1511.9 x 1.365 = 2063.7. Result: You need 2063.7 kcal per day to maintain weight. Let’s round up to 2000 kcal. How many calories do you need per day to lose weight?
2000 kcal – 500 = 1500 kcal.Add to that regular exercise and your calorie deficit goes up (depending on the type of exercise). The maximum calorie deficit per day for weight loss should not exceed 1000 kcal, otherwise the lost weight will quickly return back, and the metabolism will greatly decrease.

Now the fun part: how long it takes to lose weight
? In 1 kg 7616 kcal. With a deficit of 500 kcal per day, about 0.5 kg is lost per week. If you add to this a deficit of 500 kcal from physical activity, then in a week you will lose 1 kg
.This is the safest and healthiest weight loss. Moreover, by losing weight no more than 1 kg per week, you can easily maintain the lost weight all the time in the future.

Calorie deficit variation

The number of calories consumed per day can be changed depending on physical activity. For example, if you usually eat no more than 1400 kcal per day, then on some day, if you are very active in sports, in addition to that you were on your feet all day, went shopping, you can increase the number of calories to 1600.

Besides, depending on the state of health, on the availability of energy, on the general tone of the body, the number of calories can be varied. Here’s another example. One day, instead of the planned 1300 kcal, you ate 1600. Then the next day you can eat 1200 kcal. Etc. The main thing is to maintain the overall balance, for example, for a week. That is, eating an average of 1400 kcal per day, 9800 kcal are released per week. One day you can eat 1600, the next – 1200, etc., but so that no more than 9800 kcal for the whole week.You can also make a calculation for a month.

And, finally, about unhealthy weight loss

Everyone wants to lose weight as quickly as possible, this is natural. You can decide to consume no more than , or even less kcal per day.
. But, before deciding on such a step, think about this. It is better to set yourself up for a healthy, long life, always eating right, including all the necessary nutrients in the diet and not depriving your body of a vital minimum of energy – this will lead to better results of weight loss.Losing weight is not just a diet. Health, longevity, slim figure – everything is interconnected. Configure yourself that healthy, nutritious food and regular physical activity are your lifestyle!

There are several ways to lose weight. They are based on the creation of a deficit in the daily caloric content of the diet in comparison with the level spent on the implementation of vital activity.

Ways to lose weight

Depending on the method you choose to lose weight, you will lose water, fat or muscle when you consume a reduced number of calories.

Some of these methods are undesirable for health:

  • dehydration is life-threatening;
  • loss of muscle is accompanied by a slowdown in metabolism.

Therefore, the goal of the right way to lose weight is to maintain muscle and lose fat. This will require a lifestyle change, especially if you want to stay at your new weight.

  1. Fasting. The body must receive nutrients in order to function. Complete exclusion of food is possible only for a short period and under the supervision of a doctor.Otherwise, there is a threat to human life.
  2. Diet pills. There is no one-size-fits-all pill to help you lose weight. Any substances you take can negatively affect the health of your heart and nervous system. Fat burning pills used in sports nutrition should only be used in conjunction with regular exercise and a healthy diet.
  3. Low calorie diet. Popular weight loss diets are rated by doctors as unhealthy and unbalanced diets. Prolonged adherence to such diets leads to health problems, deterioration of skin, hair and nails.
  4. Slimming tea. These drinks contain a variety of herbs, leading to a laxative effect. Long-term use of tea leads to dehydration, digestive tract problems and intestinal malfunction.
  5. Proper nutrition and exercise. The only correct way to lose weight, in which training forces the body to burn fat, and muscle mass is restored through adequate nutrition.As a result, the body increases its metabolic rate and effectively burns the calories consumed.

How to calculate calorie content

If you are serious about losing weight, you will need to calculate your daily calorie intake in order to create the energy deficit required for weight loss.

Please note that this value will be individual for each person. Usually people lose weight by consuming about 1200-1500 calories. However, if you exercise regularly at the gym, this amount may not be enough and you will feel hungry all the time.

The following parameters must be taken into account when calculating the daily caloric value
:

  1. Age. As you age, your metabolic rate decreases, your body requires fewer calories to work, and it becomes more difficult to lose weight.
  2. Current weight. Calorie requirements are determined by the person’s current weight. When losing weight, it is necessary to periodically recalculate the required number of calories, since it will decrease along with the lost kilograms.
  3. Floor. Women generally require less daily calories than men. In addition, hormones in the female body inhibit the process of losing weight and make it less intense than in the male body.
  4. Body type. Knowing what type of physique – endomorphic, mesomorphic or ectomorphic – you belong, you can choose a suitable nutrition and training plan that will accelerate the process of fat burning in the body.
  5. Degree of physical activity. Typically, active people have lower body fat and more muscle mass compared to those accustomed to a sedentary lifestyle.The high content of muscle in the body provides a higher basal metabolic rate and more efficient fat burning.

Calculation of daily calorie content

To lose weight, you need to focus on a certain amount of calories consumed during the day.

To find out this value, calculate your Basal Metabolic Rate (BMR) – the amount of energy your body needs at rest.

About 60% of the calories we consume go to basic bodily functions.

The BMR is influenced by the age, height, weight and gender of a person.

Women:

BMR
= 447.6 + (9.25 x
weight in kg) + (3.1 x
height in cm) – (4.33 x
age in years)

Men:

BMR
= 88.36 + (13.4 x
weight in kg) + (4.8 x
height in cm) – (5.68 x
age in years)

Multiply the BMR value obtained by the coefficient expressing the degree of activity:

  • 1.2 for a sedentary lifestyle;
  • 90,097 1.375 In case of light activity: 30-60 minutes of daily household activity;

  • 1.55 for those who have an average level of activity combined with 3-5 sessions per week in the gym;
  • 1.725 For active people with daily workouts of at least 60 minutes.
  • 1.9 to 2.5 for very active individuals and athletes who combine 60 minutes of moderate activity throughout the day with 60 minutes of gym workout.


This result provides a rough estimate of the number of calories you need to consume to maintain your current weight.

To lose weight, you need to create a calorie deficit of 10–20% of the calculated value.

You should not reduce the daily calorie content of less than 1200 calories, otherwise the body will starve, which is fraught with unpleasant consequences.

Having calculated in this way, if you reduce your daily caloric intake by 500, you will lose half a kilogram of weight in a week. Instead of cutting calories, you can increase the amount of physical activity to burn those same 500 calories per day.
If you combine both methods, you will achieve results faster. However, it is not recommended to lose more than 1 kg of weight per week – it can be dangerous to your health.

Basal metabolic rate (BMR) is the minimum number of calories required to maintain the body’s vital functions in a state of complete rest.Simply put, this is the amount of energy (measured in calories) that the body will expend if you sleep all day. Basic exchange can burn 90,077 up to 70%
90,078 of the total calories burned, but this figure varies depending on various factors (we will talk about them below). Calories are expended in various physiological processes such as breathing, circulating blood, and maintaining the desired body temperature. Naturally, on average, the body expends more calories than BMR.

Basal metabolism is one of the most important factors that determine the intensity of metabolism in general. This metric tells us how many calories the body needs to maintain, lose, or gain weight. Basal metabolic rate is determined by a combination of genetic (internal) and external factors, such as:

Genetics
. Some people are born with a faster metabolism, others with a slower one.
Floor
. Men have more muscle mass and less body fat.This means that they have a higher basal metabolic rate.
Age. Basal metabolism slows down with age. After 90,077 20 years
90,078 age, every ten years this indicator decreases on average 90,077 by 2%
.
Weight
. The more a person’s weight, the more BMI.
Body surface area
. This is the ratio of your height to weight. The larger your total body surface area, the higher your BMR.
Tall, thin people have more SBI.If we compare a tall and short person with the same weight, who consume the same number of calories to maintain weight, then we can see that after a year the weight of a taller person will remain unchanged, but the weight of a person lower can increase by about 7 kg.
Body fat percentage
. The smaller it is, the more SBI. It is the lower percentage of body fat in men that is the reason why the intensity of their basal metabolism is greater than that of women.
Diet
. Fasting or a sharp decrease in the number of calories consumed can reduce the basal metabolic rate by 30%
. Low Calorie Weight Loss Diet May Reduce BMR by 20%
.
Body temperature
. With an increase in core body temperature by half a degree, the BOO increases by about 90,077 by 7%
. The higher the body temperature, the faster chemical reactions occur in the body. Therefore, the BMR of a patient with a temperature of 42 ° C will increase by approximately 90,077 by 50%
.
Outside temperature
. Ambient temperature also affects basal metabolism. Exposure to cold temperatures leads to an increase in BMR, because the body needs to generate more heat to maintain the required core body temperature. Brief exposure to high temperatures has little effect on metabolism, as the temperature is compensated for by the increased heat transfer. But prolonged exposure to heat can also increase BMR.
Hormones
.Thyroxine (produced in the thyroid gland) is one of the key regulators of BMR. It speeds up the metabolic activity of the body. The more thyroxine is produced, the higher the BOO. If the body produces too much of it (a condition known as thyrotoxicosis), the BMR can double. If there is too little of it (myxedema), BMR may decrease by 90,077 30-40%
compared to the norm. Like thyroxine, adrenaline also increases BMR, but to a lesser extent.
Exercises
.Exercise not only affects weight by burning calories, but it also helps increase basal metabolic rate by increasing muscle mass.

Short-term factors affecting the general metabolism

High temperature caused by the inflammatory process, high levels of stress hormones in the body, as well as an increase or decrease in ambient temperature lead to an increase in BMR. Fasting, starvation, or malnutrition reduce BMR. Decreased BMR may be the only side effect of the diet.A low-carb diet will not work as well as when combined with exercise.

Daily metabolism

The first step towards creating your own diet is to calculate how many calories you burn per day.

, i.e. Your total daily calorie expenditure. Knowing this value will lay the foundation for the formation of your proper nutrition. Physiologists William McArdle and Frank Kachi found that the average daily energy expenditure for women in the United States is 90,077 2,000-2,100 calories
th per day, and for men – 2700-2900 per day
.But this is an average figure, the number of calories burned can vary significantly. For example, athletes or people who are actively involved in sports, this figure will be higher. Some triathletes and athletes with extremely high loads need at least 90,077,600 calories
every day and more!

Methods for Determining Calorie Requirements

There are various formulas that you can use to determine your daily calorie requirement. They take into account age, gender, height, weight, lean body mass and activity level.Any formula that takes into account your lean body mass (BMT) will give you the most accurate calculation of your energy expenditure, but even without considering your BMT, you can still get reasonably accurate information.

A quick and easy method to determine your calorie requirements is to calculate your total body weight.
Fat Burning
: 26-29 calories per kg of body weight
Weight maintenance
: 33-35 calories per kg of body weight
Weight gain
: = 40-45 calories per kg of body weight

This is a very simple way to help you estimate your calorie needs.But there are also obvious disadvantages of this method, because it does not take into account the level of activity and complexion. Extremely active people may require many more calories than this formula suggests. In addition, the more muscle mass, the greater the need for calories.

Because obesity is not included here, the formula may exaggerate the calorie requirements of overweight people. For example, a 50-year-old woman who is inactive, weighs 117 kg and has 34% total body fat.She can never lose weight by consuming 3,000 calories every day.

Basal metabolic rate calculations

A much more accurate calculation method is to determine BMR (basal metabolic rate) using several factors, including height, weight, age and gender. Then, the BMR is multiplied by the activity level to determine the daily calorie requirement. As a reminder, BMR is the total number of calories your body needs to function properly at rest.This includes heartbeat, breathing, digesting food, creating new blood cells, maintaining the right body temperature, and all other metabolic processes in your body. In other words, your BMR is all the energy used to keep the body alive. About 2/3 of the daily calorie requirement is BMI. The intensity of general metabolism can vary significantly from person to person, depending on genetic factors. If someone says that they can eat anything and still not get better, this means that this person has a hereditary high intensity of general metabolism.

The lowest BMR is during sleep, when the body does not process food. It is worth noting that the more lean body mass you have, the greater your BMR. This is very important information if you want to lose weight. The more muscle you have, the more calories you burn.

Muscles are metabolically active tissues, and even to keep their mass constant requires a lot of energy. Obviously, one of the great ways to increase your basal metabolic rate is through bodybuilding.e. training aimed at the growth and strengthening of muscle mass.

Harris-Benedict Formula (BMR based on total body weight)

Harris-Benedict Equation is a calorie formula that takes height, weight, age, and gender into account to determine your basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total weight alone. The only criterion not used here is muscle mass. Thus, this equation will be very accurate for everyone except people with excessive muscle mass (calorie requirements will be underestimated) and obese people (calorie requirements will be overestimated).

Men
: BOO = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years) 90 170 Women
: BOO = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

Example
:
You are a woman
You are 30 years old
Your height is 167.6 cm
You weigh 54.5 kg
Your BMR = 655 + 523 + 302 – 141 = 1339 calories per day

Activity rates:

Sedentary lifestyle = BOO x 1.2 (little or no exercise, sedentary work)
Little activity = BOO x 1.375 (light physical activity / sports 1-3 times a week)
Moderate activity = HEI x 1.55 (quite a lot of physical activity / sports 3-5 times a week)
High activity = HEO x 1.725 (high physical activity / exercise sports 6-7 times a week)
Very high activity = BOO x 1.9 (very high daily physical activity / sports and physical work or training 2 times a day, for example, a marathon, competition)

Example
:
Your BMR 1,339 calories per day
You are moderately active (exercising 3-4 times a week)
Your activity rate is 1.55
Your daily calorie requirement = 1.55 x 1339 = 2075 calories per day

Ketch-McArdle Formula (BMR Based on Lean Body Mass)

If you’ve tested and know exactly what your lean body mass is, you can get the most accurate BMR estimate.The Ketch-McArdle formula takes into account muscle mass and is therefore more accurate than a formula that only considers total body weight. The Harris-Benedict equation has separate formulas for men and women, since men tend to have more lean body mass (BMW). Since the Ketch-McArdle formula is based on MMT, it applies equally to both men and women.

BMD (male or female) = 370 + (21.6 x lean body mass (BMW) in kg)

Example
:
You are a woman
You weigh 54.5 kg
Your total fat is 20% (10.9 kg fat)
Your body weight minus fat = 43.6 kg
Your BMR = 370 + (21.6 X 43.6) = 1312 calories
:
Your BMR 1312 calories
You have a moderate activity level (exercise 3-4 times a week)
Your activity coefficient 1.55
Daily calorie requirement = 1.55 X 1312 = 2033 calories

As you may have noticed, the difference between the values, calculated using two formulas is small (2075 calories versus 2033 calories), since the person whom we considered as an example has an average size and body composition.The main advantage of a calculation that takes into account muscle mass is that it more accurately shows the daily calorie requirement (DVC) for very muscular or obese people.

Adjust the amount of calories consumed according to your goal

So, you already know your OEC. The next step is to adjust your calorie intake based on your goal. Calorie balance math is very simple. To keep your weight at the current level, you need to adhere to the SPK.If you want to lose weight, you need to create a calorie deficit in the body, to do this, reduce the SPK (or consume the same amount of calories, but increase physical activity). If your main goal is to gain weight, then you need to increase the number of calories you eat. The only difference between weight loss and weight gain diets is the amount of calories consumed.

Negative calorie balance is the most important factor in weight loss

Calorie counting is not only important, it is the most important factor in weight loss.If you consume more calories than you expend, you will not lose weight, no matter what foods you eat. Some foods are easier to store as fat than others, but always keep in mind that too much of anything, even “healthy food”, will accumulate as fat. You cannot change the laws of thermodynamics and energy balance. In order to burn fat, the body must be in a calorie deficit. This will force your body to use stored fat to fill the energy deficit.0.5 kg of body fat contains 4,500 calories. Whether through diet, exercise, or a combination of both, you create a 90,077,4,500 calorie deficit in a week.
, you will lose 0.5 kg of weight
. If in a week the deficit is 90 077 9000 calories
, you will lose 1 kg
. A calorie deficit can be created through diet, exercise, or, best of all, a combination of both. Since we have already calculated the calorie reduction from exercise (using activity ratio), the deficit we are talking about is the one that should be obtained from the diet.

Calorie deficit limit: what is the limit?

Everyone knows that if you reduce the amount of calories consumed too much, the metabolic rate will slow down, the thyroid gland will reduce the production of hormones and muscle mass will begin to decrease. How much do you need to reduce the number of calories then? There is definitely a limit below which reducing calories can have negative health effects. For weight loss, it is recommended to reduce the number of calories consumed in comparison with the OEC by at least 500, but not more than 1000
…For some people, especially those who are thin, 1000 calories may be too much of a deficit. The American College of Sports Medicine advises against lowering calories below 1200 per day for women, and 1800 per day for men.
… But even these quantities are very small. It is best to determine a safe level of calorie deficit based on your weight and your daily calorie requirement. Reduced calorie intake by 90,077 15-20%
from SPK is a very good start. Sometimes a larger deficit may be needed, but then it is best to increase physical activity while keeping the calorie deficit at the same level.

Example 1
:
Your weight is 54.5 kg
Your SEC 2033 calories
Calorie deficit for weight loss – 500
Your optimal calorie intake for weight loss: 2033 – 500 = 1533 calories
Example 2:
Your calorie deficit for weight loss is 20 % of OVR (20% of 2033 = 406 calories)
Your Optimal Calorie Intake for Weight Loss = 1627 Calories

Positive Calorie Balance is Needed to Build Muscle

If you want to build muscle and become more muscular, you must consume more calories than you burn in a day.But this is impossible without bodybuilding. Only then will the excess calories be used to create new muscle tissue. Once you have determined your OCR, the next step is to increase your calories enough so that you can gain weight. This is the basic law of energy balance: in order to build lean body mass, you must eat a diet with a positive calorie balance.

The starting point for weight gain should be an increase in OEC by 300… 500 calories per day.Or you can add 15-20% of your SPK.

Example
:
Your weight is 54.5 kg
Your SDR 2033 calories
To gain weight, you need 15-20% more calories than your SDR = 305 … 406 calories
Your optimal calorie intake for weight gain is 2033 + (305… 406) = 2338… 2439 calories

Change the amount of calories consumed gradually

It is not recommended to make drastic changes in your diet. If, after calculating the DVA (daily calorie requirement) and adjusting for your goal, you understand that the required number of calories is significantly different from your current consumption level, then you definitely need to change the number of calories gradually.For example, you determined that the optimal number of calories consumed per day should be 1900, but before that your level was only 900 calories per day. If you increase your calories dramatically, your metabolism will slow down. Jumping up to 1,900 calories a day can cause an increase in body fat as your body is accustomed to eating less and the sudden increase in calories will contribute to obesity. The best way is to gradually increase your calorie intake over 3-4 weeks
from 900 to 1900.This will allow your body to adjust and speed up your metabolism.

Measure your results and adjust the number of calories

Calculations that will help you find the right amount of calories consumed are very simplified and are only needed so that you know where to start. You will need to keep a close eye on your progress to make sure it is the right level for you. To make sure you’re on the right track, you’ll need to keep track of your calorie intake, body weight, and body fat percentage.Body weight and body fat percentage should be monitored in order to see how your body reacts to changes in nutrition. If you find that you are not getting the results you want, adjust your calorie intake and activity level. The main thing is not to cut too many calories to lose weight. The best option is to slightly lower your calories and increase your daily energy expenditure by increasing the amount, duration, and intensity of exercise.

I wish you success on the way to your ideal figure!

We all know that the concept of “calories” refers to the energy that we receive from food and which we can then use to support life, but what exactly does this concept mean? At school, we used Joules to represent energy. Calories can also be expressed in joules – 1 calorie is equal to 4.184 joules, and it is enough to heat 1 g of water by 1 degree.

Calories are spent in our body for all processes – this is the energy that ensures the continuous work of the body and the performance of all its functions.We spend energy even when we do not feel it – when we sleep, eat, digest food, freeze, yawn. In order for energy to be generated from something, our body needs fuel – food. When the substances contained in food are processed and broken down, energy is released – these are the calories that we spend. The energy value of a food, expressed in calories, indicates how much energy will be released when the food is processed. In fact, what we call “calories” is kilocalories, but in relation to food, it is more convenient and habitual to say “calories”.

For example, the calorie content of 1% kefir is 36 kcal per 100 g, which means that a glass of kefir (about 300 g) contains 108 kcal – this is enough for an hour of working at the computer, 25 minutes of walking or 15 minutes of disco dance.

The daily calorie intake is the consumption of calories per day that we need in order to replenish the body’s energy costs for life and activity (that is, for the work of the heart, and for digesting food, and for driving a car, and for disco dancing) …

How many calories a person needs per day

Men and women, children and adults, students and soldiers, athletes and housewives – their energy consumption is completely different, and if you set yourself the goal of calculating the daily calorie intake, you need to take into account many factors – gender, age, lifestyle, the presence of diseases, body weight and metabolic rate, climate in the place of residence, etc. The older a person is, the slower his metabolism becomes and the less energy consumption, accordingly, the lower the rate of calories per day that he needs.To answer the question of how many calories a person needs per day, several formulas have been derived for calculating the daily calorie intake, taking into account gender, age, weight of a person and the degree of his activity during the day. We will use the Muffin-Geor formula to calculate the calories per day.

Calories per day using the Muffin-Geor formula

One of the most accurate formulas for calculating how many calories you need per day was developed in 1990 and is called the Muffin-Geor formula for determining the daily calorie value.Calculating calories per day using this formula takes into account factors such as a person’s gender, age, weight, and physical activity.

The calculation of calories per day using the Muffin-Geor formula is carried out in 2 stages. First, you need to calculate the basal metabolic rate (denote it O / O).

Basal metabolism shows how many calories are needed per day to maintain all life support functions of the body in a state of complete rest (that is, if you just lie down and do not think about anything, but at this time you breathe, sweat, your hair grows, blood flows , internal enzymes are produced, etc.).

Basal metabolic rate calories are different for men and women.

Formula for calculating the basal metabolic rate for women:

O / o = 9.99 x weight (in kg) + 6.25 x height (in cm) – 4.92 x age – 161

The formula for calculating the basal metabolic rate for men:

O / o = 9.99 x weight (in kg) + 6.25 x height (in cm) – 4.92 x age + 5

Now, knowing the basal metabolic rate, you need to calculate how many calories you need per day for a specific person, taking into account his physical activity.

The calculation of the total calorie intake per day, taking into account physical activity, is calculated using increasing factors. Depending on your level of physical activity per day, multiply your BMC calories by the multiplying factor that matches your level of physical activity:

  • sedentary lifestyle, lack of additional physical activity – O / o x 1.2;
  • small physical activity (sedentary work, sports activities 1-3 times a week) – O / o x 1.375;
  • average physical activity (playing sports 3-5 days a week) – V / o x 1.55;
  • high physical activity (playing sports every day) – A / o x 1.725;
  • very high physical activity (very active training every day, physical work or two trainings a day, competition) – V / o x 1.9.

For example, let’s try to calculate how many calories a day is needed for a 30-year-old woman weighing 55 kg and 170 cm tall, who works as an accountant and goes to the gym twice a week.

O / o = 9.99×55 + 6.25×170-4.92×30-161 = 1303.35

Now we multiply the resulting figure by a factor of 1.375. We get:

1303.35×1.375 = 1792.106

Thus, the average daily calorie intake in our example was 1792 kcal. Our woman will need such a daily calorie intake to keep her weight at the same level of 55 kg.If she decides to lose weight, she will need to create a small calorie deficit, that is, consume 300-400 kcal less per day (about 1400-1450 kcal per day). So she will lose 2-3 kg in a month without harm to her health.

What happens when the body lacks calories

Despite the advice of nutritionists, girls in their attempts to lose weight often limit the energy value of their daily diet to a very low number of calories – 800, 500 and even 300 kcal per day. This haste can have very serious consequences.

Doctors advise against reducing the daily calorie intake to less than 1200 kcal (this calorie intake per day is approved by the World Health Organization as the basal metabolic rate). If there are too few calories entering the body, the following happens.

1. The body decreases its basal metabolic rate and enters a state of energy saving – and it saves it on your well-being and activity (including sexual).

2. The process of catabolism starts – the body begins to process its own muscle tissues into energy.

3. The level of metabolism decreases so strongly that metabolism deteriorates, the body ceases to digest food normally, vitamin deficiency and a lack of nutrients begin.

4. When you decide to finish the diet and start eating in the same regimen, the body works with a low basal metabolic rate for a few more days, spends energy very sparingly, and everything that remains tends to store up for the future – therefore, after extreme diets, as a rule, thrown off kilograms are returned again in full or even more.

So if you are going to lose weight, you should limit your calorie intake per day to no more than 300-400 kcal.

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How many calories to consume per day to lose weight? – Good question. First, let’s find out the daily requirement of the body to maintain a stable weight.On average, the calorie rate ranges from 1800-2700 kcal. How many calories you need per day depends on your gender, age, body weight, lifestyle, and so on. But in order to lose weight, you need to create a calorie deficit. To do this, you need to burn more than consume, that is, move more and lean less on food. Unfortunately, without physical exertion, it is simply impossible to lose weight while maintaining health. But today is not about that.

First, let’s decide in what rhythm we will get rid of extra pounds – slowly, at an average pace or quickly.The speed you choose determines how many calories to consume per day to lose weight.

  1. Slow weight loss
    – the nutritional value of the diet is lower by 10-15% of the daily requirement.
  2. Average weight loss
    – the calorie content of food is 20-25% lower.
  3. Fast paced weight loss
    – The amount of calories consumed per day is reduced by more than 25%.

How much energy does it take to lose 1 kg of fat? – You need to “undernour” or lose 7,700 calories during exercise (or a combination of both).Consider an example of calculation below:

As you can see in the table, the daily caloric intake of people of different weights is different. But in order to lose 1 kg in both cases, you need to spend the same amount of energy.

How many calories per day do you need to lose weight slowly

Let’s start by calculating the actual weight loss in these conditions, where the calorie deficit is 10-15% of the daily value:

The percentage should be calculated from the base calorie intake, taking into account body weight (see (see table below).In our case, the nutritional value of the diet is different – 2000 and 2700, respectively, the deficit of kcal is also different. In the first case, it is 200-300 kcal, in the second – 270-405. In both cases, weight loss occurs due to the burning of adipose tissue.

Benefits of slow weight loss
:

  • Low calorie deficit diet
    – only 10-15%. You do not need to cut your daily calorie intake to 1000-1200. And the nutrition does not change dramatically, rather it is slightly corrected.For example, reduce the fat content of dairy products – buy 10% instead of 25% sour cream.
  • Metabolism is not disturbed
    . Small adjustments in nutrition do not affect metabolic disturbances, which means they do not affect your health in any way.
  • Psychologically easier to tolerate
    . To lose weight, you only need to slightly reduce the amount of food you eat per day. Basically, your usual diet will change little, and your body will not be under stress.

Read also –

It is quite easy for women and men to follow such a “diet”, since there are practically no dietary restrictions. How long can you eat like this? – Long, until you reach the result.

This method of losing weight also has disadvantages
, although there are only 2 of them:

  1. Slow rate of weight loss
    . This option is not suitable for those who need to lose more than 20 kg, as the process of getting rid of the excess is too long.This is an option for those who want to lose weight within 5 kilos.
  2. Calculation errors
    . Because the calorie deficit is too low, you can easily miscalculate. And small errors of even 100 kcal are important.

So, slow weight loss is suitable for those who want to get rid of a couple of kg. And also for those who are ready to monitor their diet every day, taking into account the calorie content of each portion. For the rest, the suitable options are below.

Average rate of weight loss: keeping healthy

This type of “diet” is in great demand, especially among women.Even nutritionists recommend it, so it does not harm your health. The average calorie deficit is up to 20-25%. That is, in order to lose weight, you need to reduce the nutritional value of foods by 20-25% every day. This calorie deficiency is easier to create with dietary restriction and increased physical activity (any kind of fitness, running, cycling, and so on).

.
How many calories do you need per day? – With a daily rate of 2000 kcal, the calorie deficit is 400-500, a total of 1500-1600 kcal per day.We carry out similar actions with the second indicator (2700) and we get 2025-2160.

Benefits of this approach
:

  1. No hard limit
    . Reducing your daily calorie intake and simultaneously increasing physical activity is a feasible task for everyone. This is the perfect average. But there is another, when a lack of calories is created solely due to nutrition and then you have to seriously limit yourself in food.
  2. Average rate of weight loss
    is a great option for those who want to lose 10-15 kg.If you want to lose more than 25 kg of weight, then this diet and fitness routine should be followed for at least a year.

Lack
one – metabolic slowdown
. This happens with any diet, since the process of consuming fat reserves contributes to the delayed synthesis of a number of hormones.

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Lose weight on calories: high rate of fat loss

Calorie deficit is more than 25% of the daily diet.

Take the average, for example, 30% (table):

How many calories per day do you need? – In the first option – 1400 kcal, in the second – 1890.

Now let’s make calculations for 50% (table):

How many calories in this case? – Here food restrictions are much stricter. In the first case – 1000 kcal, in the second – 1350.

How to make the calculations yourself? – Calculate your daily caloric intake (for example, 2500 kcal). Next, calculate the calorie deficit.To do this, you need to find 30%, 40%, 50% (or how many percent you need) of 2500.

Let’s outline one indisputable advantage
90,078 using this method – 90,077 rapid weight loss
. Suitable for people who want to lose more than 25 kg. This approach is also relevant when you need to quickly get rid of body fat for some significant event (wedding, vacation, and so on). Each week, you can lose about one kilogram (or even more).For people with a large excess of mass, rapid weight loss provides additional psychological motivation. When in the first weeks there is a strong decrease in the arrow on the scales, this stimulates the struggle to continue.

Severe dietary restrictions provide incredible opportunities. First of all, they discipline. Then after leaving the “diet” you do not rush to food. You also quickly part with junk food and switch to proper nutrition. Especially when it makes sense to continue losing weight.But be careful, everything can happen exactly the opposite.

Disadvantage
fast weight loss just one – tight calorie restriction per day
. You cannot play here by increasing physical activity, without cutting back on nutrition. At the same time, it is impossible to sit on such a “diet” for a long time – the metabolism slows down greatly, which in the future can lead to health problems. It is worth fearing psychological breakdowns, because then the weight returns, and even more than that.

For those who want to lose more than 25 kg, you can start at a fast pace and after a month or two move on to an average calorie deficit. Then the stress for the body will be minimal.

To correctly count calories, you must know how much and what you are eating. You will need a kitchen scale to measure the weight of the food. You can buy at a bargain price

What is the best option to choose?

Nutritionists are convinced that the surest way to lose weight once and for all is to lose weight slowly.A low calorie deficit does an excellent job with this task. Its indicators are only 10-15% lower than the daily norm. Using this approach, you can lose weight “at a minimum cost.” You do not need to severely restrict yourself to food and add overload.

How many calories to consume per day to lose weight, it’s up to you. It all depends on the baseline weight, the presence of comorbidities and the desired rate of weight loss. Good luck!

90,000 How many calories the body spends on maintaining life.How many calories are spent in a state of calm

Absolutely any physical and mental activity, even the most insignificant, expends a certain amount of kilocalories. Therefore, if your goal is to lose weight, you should definitely know your calorie intake and adjust the nutritional diet according to the amount of energy needed per day. The amount of food that enters the body during the day must be completely consumed for all the necessary life processes.If the daily amount of calories exceeds the norm of the body’s needs, the extra kilocalories are deposited under the skin in the form of fatty deposits.

For the normal functioning of the body, you need to determine the required number of calories per day for a person. The daily calorie intake is individual for everyone, its digital indicator will depend on the rhythm of life, gender and age of a person.

How many calories does a person spend per day?

It is believed that 1 kilocalorie is the amount of energy with which one gram of water can be heated by 1 degree.Every day, each person spends a certain number of kilocalories, which depends not only on the listed factors, but also on the glycemic index of foods. This index determines the amount of insulin in foods. With a high level of insulin in the blood, almost all calories consumed are converted into fat deposits in the form of unattractive folds on the sides, abdomen and other problem areas.

The thermic effect of food also affects the number of calories consumed per day.It shows the amount of energy a person needs to digest food. Meat, fish, vegetables and rice have a high thermal effect. A low thermal effect is observed in flour and sweet products.

By analyzing your diet, you can easily calculate the approximate number of calories you consume daily and create a different nutrition program.

How many calories per day does a person need to lose weight?

The basic rule of any weight loss is the fact that you need to spend more calories than you get.To determine the number of calories per day for a person to lose weight, you must first calculate the total amount of required kilocalories. Calculating the required calorie intake is possible in several steps.

First of all, they determine which digital indicator of energy value is spent on maintaining natural processes in the body – respiration and thermoregulation, for example. It is generally believed that about 20% of the weight is needed for these purposes.

Further, how many calories a person needs per day depends on the lifestyle.To determine this indicator, we multiply the initially obtained number by the activity coefficient. If you lead a sedentary lifestyle, the coefficient is 0.2. If all your activity comes down to chores and walks, multiply by 0.3. People who regularly, but not too often, play sports or work hard in the workplace multiply the number by 0.4. Professional athletes take the number 0.5 as the coefficient. The resulting number is summed up with the first item.

To determine the number of calories spent on the digestion of food, we take the last figure and allocate 10 percent from it.This will be the energy spent on the digestive processes. The total number of calories a person needs per day will be the sum of the three numbers received.

Now you can determine how many calories a day is needed for a person who wants to lose weight. It is clear that the number should be less than that obtained in the calculations. However, nutritionists recommend reducing the calorie intake gradually so that the body does not experience stress. For safe weight loss, it is recommended to multiply the daily calorie intake by 0.8, that is, to reduce it by about 20%.For quick weight loss, you can reduce the daily allowance by 40%, but no more.

There is even a special calorie reduction technique for those who want to lose weight. In accordance with the “Calorie Zigzag” method, it is necessary to reduce the rate by 100-150 kilocalories daily during the week. This method will completely relieve the body of unnecessary stress and prevent stress. A feature of the technique is that the decrease in the norm of a person’s body weight occurs unevenly, there are more high-calorie days and less high-calorie ones.Thus, you can not only quickly lose weight, but also find the ideal ratio of consumed and received kilocalories.

Daily calorie intake for women and men

Depending on how many calories a person spends per day, you can name the approximate rate depending on gender. For men leading a sedentary lifestyle under the age of 30, the calorie intake to maintain weight is 2400. At the age of 30 to 50 – 2200 kilocalories, older males will need 2000 calories per day.

20-25-year-old women who do not have constant physical activity need to consume 2000 calories. At the age of 25 – 50 years – 1800 kcal, and for women over 50, 1600 kcal per day will be enough.

Hello again, dear readers! Nutritionists constantly insist that it is possible to achieve results in weight loss only by reducing the calorie intake per day. After all, it is calories that are the main factor affecting weight, its decrease, increase and retention, therefore it is important to know these indicators.Today we will open the topic – how many calories a person spends per day.


Energy expenditure

Energy is consumed by a person continuously throughout the day, which is fueled by food. And this consumption is individual for everyone. There are 2 types of energy consumption:

  1. Unregulated with expenses that support our livelihoods. These indicators are the average for each category of the population, where men spend 1,700 Kcal per day, and women 1,400.
  2. Adjustable, related to activity during the day – the higher it is, the correspondingly more energy consumption will be.

The energy produced from fats is 2 times less than from carbohydrates. There are established calorie expenditures based on various types of physical activity, for example, jogging consumes an average of 485 Kcal per hour, jogging at a pace will require an expenditure of 980 Kcal.

Caloric content is the amount of energy received by the body from food after its complete assimilation.To determine the energy value, food is burned in a calorimeter, and the measurement is performed using the heat released into the surrounding water bath. Energy consumption in humans is measured in the same way.

Daily requirement is based on metabolism multiplied by physical activity, which is calculated as follows – 1 Kcal per kg of body weight multiplied by weight (nominal) in kg and multiplied by 24 (h).

Calorie consumption depends not only on physical activity, but also age, gender, weight and individual characteristics of the organism also matter.

Average indicators of protein consumption per day are from 80 to 120 g, in pregnant women they are increased – up to 150. Carbohydrates should be consumed from 400 to 600 grams. Women require less food intake than men.

Basics of a balanced diet

For normal human activity, it is required to follow the rules of a balanced diet and a regimen:

  • Food should be varied, not ignoring any products, that is, meat, fish, cereals, bread, vegetables, fruits and herbs are present on your table;
  • Competently distribute the diet, breaking food intake during the day into 3-5 meals, taking into account the speed of assimilation of certain foods – meat stays in the stomach for up to 6 hours, legumes with potatoes for 4 hours, cereals and bread for 2 hours;
  • Establish a certain regime for yourself, constantly adhering to it, allowing gastric juice to be properly produced, which will promote good digestion;
  • Be moderate in food – do not overeat, you need to get up from the table with a slight feeling of hunger;
  • Chew food slowly, without rushing;
  • Try to eat in a favorable psychological and environmental setting with a beautiful table setting.

Try to follow the established diet even on holidays and weekends, not allowing yourself to relax.

Calorie intake

Daily calorie intake, as mentioned above, depends on many factors, the basis of which is physical activity. Below is a table with approximate data that will help orient an adult:

Sedentary lifestyle (Kcal) Moderate activity (Kcal) Active life
(Kcal)
Men
19-30 years old 2400 from 2600 to 2800 3000
31-50 2200 from 2400 to 2600 from 2800 to 3000
over 51 2000 from 2200 to 2400 from 2400 to 2800
Women
19-25 years old 2000 2200
26-50 1800 2200
over 51 1600 1800
19-30 years old 2400
31-60 2200
over 61 2000

The mandatory intake of calories in the body also depends on your goals – whether you are fighting overweight or not.In the first case, the number of calories should be less than average.

With a sedentary lifestyle, a reduced amount of them is also required during the day.

Calculation methods

In the photo: foods with a calculated caloric value

Several methods have been invented for calculating calories per day – the formula of Harris-Benedict, Muffin-Geor and Ketch-McArdle. Let’s consider each in more detail:

  1. The popular Harris-Benedict formula is most often used to assess basal metabolism with daily energy requirements.The final number shows the number of calories to consume per day if you want to maintain your current weight.
  2. The formula created by Muffin-Geor is considered more accurate, but the calculation does not take into account physical activity, but only the basal metabolic rate.
  3. The Ketch-McArdle formula does not take into account weight, height and age, only weight in kg.

To obtain a more accurate method of calculating calories, it is necessary to use the basal metabolic rate (BMR), which is an indicator of the calorie content required daily for the body to function in a calm state, without doing anything (in sleep).One “but” – this formula is suitable for people with average body mass and it looks like this:

  • Women need to add height in cm multiplied by a factor of 1.8 to 655, then add weight in kg multiplied by 9.6 and subtract age (years) multiplied by 4.7;
  • Men to 66 add height in cm multiplied by 5, then add weight in kg multiplied by 13.7 and minus age multiplied by 6.8.

The calculation of the SEC (daily calorie requirement) is carried out by multiplying the obtained BOO figure with the coefficient of physical activity, of which there are several.They depend on the degree of activity and lifestyle of a person:

  1. In the absence of any physical activity, the coefficient 1.2 is taken.
  2. Light physical labor – 1.375.
  3. Loads of medium and moderate activity – 1.55.
  4. Daily Hard Effort – 1.75.
  5. Particularly hard work – 1.9.

Knowing all these indicators, you can easily make your own calculation and stick to the number of calories received during the day.

Calories for weight loss

To get rid of extra pounds, you will need to create a calorie deficit, forcing the body to spend the available fat reserves.

At the same time, it is very important to know the permissible limits in order not to harm yourself – this is a decrease in calories by only 500-1000 units from your OEC value. Also, men are not recommended to do less than 1800 calories per day, and women 1200.

If you need to create a greater calorie deficit, then do it by increasing physical activity.

Ideally, a calculator for calculating your energy expenditure consists of indicators of gender, weight, height, age, vital activity coefficient, as well as muscle and fat mass. But not all of these numbers can be determined, so I offer you an easier way:

  • For women aged 18 to 30, it is proposed to multiply the weight (kg) by 0.062 and add 2.036, multiplying the resulting amount by 240;
  • Ladies 31-60 years old – multiply the weight by 0.034, plus 3.54 and multiply by 240;
  • Age over 61 years old – multiply the weight by 0.04, add 2.75 and multiply by 240;
  • Men in the age category 18-30 years old – multiply weight (kg) by 0.063, add 2.9 and multiply by 240;
  • 90 097 31-60 years – weight multiplied by 0.05, plus 3.65 multiplied by 240;

  • At the age of 61+, it is recommended to use the formula – multiply the weight by 0.05, add 2.46 and multiply by 240.

The information obtained will help you solve existing problems with your weight or simply maintain it at an optimal level throughout your life.

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In order to have a slim figure, it is not enough to just go on a diet, because without physical exertion, the accumulated calories are spent very slowly and ineffectively.The calorie burn chart for various physical activities will help you co-ordinate when choosing what better to do.

An active lifestyle helps the body to get rid of excess calories in a short time, which means it makes it possible to lose weight quickly. In this article, we will explain what burns calories best and how to lose weight quickly without resorting to exhausting diets. And you can control energy consumption and the work of the body with the help of special fitness bracelets with a heart rate monitor and an alarm clock.

How many calories are burned during exercise

Calories are the energy received by the body during nutrition. The excess calories are converted into fat mass, which makes the figure fat and shapeless. You can get rid of fat accumulations with the help of various physical activities, which are not only able to remove extra pounds, but make the figure slim and fit. What Burns Calories Best
, without harming the body, we will consider in stages.

  • Running or walking on a treadmill, a stepper can remove about 300 – 400 calories per hour of training. The “eclalator” simulator, which imitates walking up the stairs, has also proven itself well. But this type of exercise involves only the lower muscles of the body, while the upper ones remain indifferent, which means they do not exercise.
  • Cycling will burn approximately 300-500 cal / hr, depending on the intensity of the pedaling. But to very full and unprepared people, this load may seem excessive and unbearable.In addition, this sport has a number of contraindications.
  • Aerobics can remove up to 500 calories from the body per hour. The rhythmic pace of classes contributes to weight loss and transformation of the figure as a whole. But diseases of the back, joints, diseases of the cardiovascular system are quite weighty arguments against this type of weight loss. In this case, water aerobics is recommended.
  • Aqua aerobics is the same aerobics, but in the pool. Over 600 calories can be burned in an hour of training, which is tantamount to a fast ski run.The advantages of this type of exercise include ease of exercise, which is ensured by a decrease in body weight in water. With regular exercise, there is a dynamic burning of fat reserves, the skin is tightened and becomes elastic. It has practically no contraindications and is recommended even for pregnant women. The calorie consumption table proves the high efficiency of aqua aerobics in the pool.
  • Swimming is the ideal weight loss sport. Since water creates more resistance, weight loss occurs with greater intensity.So, for an hour of simple floundering in water, you can throw off up to 300 calories, and doing a breaststroke or butterfly can save 700 calories. In addition, swimming increases endurance, tightens the skin and creates an anti-cellulite massage.

If the goal is to lose weight, then the calorie expenditure table during physical activity will help you clearly understand which sport you need to give preference to. When choosing, it is worth considering the individual characteristics of the body, contraindications and training loads.It is advisable to record your calorie consumption on a daily basis, which will create the ideal combination of physical activity and calorie content. If the ratio is correct, then the extra pounds will begin to melt before our eyes.

Exercise calorie consumption table

Type of activity

Consumption of kilocalories per hour

per 1 kg of weight

per 50 kg weight

for 60 kg weight

for 70 kg weight

for 80 kg weight

SPORTS

SWIMMING AND WATERSPORTS

Swimming (0.5 km / h)
Slow breaststroke
Swimming (2.5 km / h)
Slow crawl
Fast Crawl Swimming
Aqua aerobics
Waterski
Water Polo
RIDING AND RIDING

Cycling (9 km.h)
Cycling (15 km / h)
Cycling (20 km / h)
Riding at a trot
Roller Skating
Skiing
Downhill skiing
Ice Skating
Speed ​​Skating
Figure skating
Rowing (4 km / h)
Canoeing (4 km / h)
LESSONS IN THE HALL

Stretch
Static yoga
Ashtanga Yoga
Gymnastics (light)
Medium intensity charging
Gymnastics (energetic)
Aerobics classes
Jumping rope
Strength training on simulators
Elliptical Trainer
GAME SPORTS

Hockey
Field hockey
Badminton (at a tight pace)
Football
Handball
Basketball
Volleyball
Table tennis (doubles)
Badminton (at a moderate pace)
Tennis
Wrestling
WALK AND RUN

Race Walk
Running (8 km / h)
Running (16 km / h)
Cross Country Running
Running up and down stairs
Run up stairs

PHYSICAL ACTIVITY AND ENTERTAINMENT

Ballet classes
High intensity dance
Modern dance
Disco Dancing
Ballroom dancing
Low intensity dance
Slow dances (waltz, tango)
Slow walking
Hiking (4 km / h)
Hiking (5.8 km / h)
Walk, 7.2 km / h
Walking uphill (15% incline, 3.8 km / h)
Walk the dog
Shopping
Machine control
Scooter or motorcycle driving
Fishing
Diving
Bowling
Mountaineering

CHILD CARE

Sitting with children
Feeding and dressing the baby
Bathing baby
Carrying small children in arms
Walking and running with children
Playing with a child (moderate activity)
Playing with a child (high activity)
Walking stroller
Walk with children in the park

HOME WORK

Window cleaning
Cleaning glasses, mirrors
Carpet vacuuming
Dust Wipe
Cooking
Ironing (while standing)
Dishwashing
Easy cleaning
Sweeping
Plumbing Cleaning

PROFESSIONS AND JOBS

Singing
Standing Guitar
Seated Guitar
Playing the piano
Firewood sawing job
Bricklayer work
Chopping wood
Work as a masseur
Carpenter or metalworker work
Shoemaker job
Binder’s job
Hair styling
Hand sewing
Knitting
Read aloud
Computer work
Fast typing on the keyboard
Office work
Class in the classroom, lesson
Sex (active)
Sitting alone
Standing meal
Personal hygiene
Taking a shower
Talking while eating
Dressing and undressing, fitting

For any daily activities, be it work, household chores or even leisure, a person needs energy.We get it in different ways – with food, drinks, sunlight, all kinds of dietary supplements. The restoration of the spent energy occurs during sleep and during various types of passive rest. But how many calories does a person spend per day and what is the rate of this indicator? We studied this issue, found out how many calories are spent on daily activities, on physical and mental stress. How many calories the body spends on the process of digesting food and even in sleep. And we will be happy to share this knowledge with you.Go?


What we spend calories on

A person accompanies each of his actions with the expenditure of energy. Another thing is that some types of activity clearly demonstrate increased energy consumption (for example, playing sports), while others are not so obvious – we do not even think about them (physiological processes). Let’s find out why the human body needs calories to live in its usual rhythm and feel as comfortable as possible.

  • Reception and processing of food entering the gastrointestinal tract.
  • Maintaining muscle tone.
  • Maintenance of normal body temperature.
  • Full work of internal organs – kidneys, heart, brain, endocrine glands, lungs (respiratory muscles).
  • Ensuring the uninterrupted flow of exchange reactions.
  • Functioning of the nervous system.

Sleep calorie consumption

All of these processes require energy, and therefore calories. These vital energy expenditures account for approximately 60 to 80% of the total daily caloric intake.

Moreover, the consumption of the latter is carried out continuously, even in a state of complete relaxation and rest – only, perhaps, slightly decreases. On average, calorie consumption occurs at a rate of 1 kcal / kg / hour. Here we are talking about the basal metabolic rate, which is 4.18 kJ.

Energy consumption during sleep varies from 60 to 70 kcal per hour. This is quite an impressive expenditure of calories, but special conditions are required for their implementation:

  • firstly, the duration of sleep should be at least 8 hours per day;
  • secondly, it is necessary to sleep in a cool, previously ventilated room;
  • thirdly, it is undesirable to eat fatty and carbohydrate-containing foods immediately before bedtime;
  • Fourthly, you need to go to bed in a relaxed and calm, and not in a stressful state.

Physical and mental activity

Physical and mental activity of a person requires considerable expenditure of calories. At the same time, in relation to the latter, the figures will be much smaller. But they increase if this process is accompanied by strong emotions, gesticulation, which is possible, for example, when speaking in public, reading a book with a soul-stirring plot, participating in a heated argument with opponents and the need to defend one’s point of view. Returning to the expenditure of energy for physical activity, you can adjust the value of this indicator by choosing a particular sport.For example, jumping rope requires a person to consume 360 ​​kcal / hour, jogging – 380 kcal / hour, cycling – from 220 to 450 kcal / hour, rollerblading – an average of 500 kcal / hour.

Energy consumption for digestion

What else does a person spend calories on per day? Naturally on the digestion of consumed food. It is worth considering in more detail the energy consumption for digestion. They are more significant regarding the breakdown and assimilation of protein foods – up to 40% of the total calorie intake of proteins.For comparison: digestion of carbohydrates requires only 4-7%, and fat – 2-4%.

Although most modern people lead a sedentary lifestyle, they somehow have to move on foot, at least on the way to work. So, the consumption of calories with slow walking will be 220 kcal per hour of walking. If you move at an intense pace, you can lose about 300 kcal during the same time. It is interesting that the higher the body weight, the more energy consumption of a person will be for walking.

Consumption and consumption

According to scientists, a modern man spends a little more than 2000 kcal daily on his life, and approximately 2200 kcal.It is interesting that our ancestors needed a much larger amount of energy: for example, soldiers in the army during the reign of Peter I consumed up to 4500 kcal per day each. This was exactly the energy value of the fighter’s daily diet. The halving of daily calorie expenditures today is associated with the overwhelming majority of modern people leading a sedentary lifestyle. In this regard, we often receive energy from food, more than we need. As a result, calories do not have time to be processed, hence the accumulation of excess weight.No wonder obesity is the scourge of the 21st century.

The need for calories depends on gender and on the age category of a particular person. So, girls aged 15 to 19 years old need 2,400 kcal per day, while the same young men should consume 600 kcal more. The difference between the sexes in calorie requirements is similar for the 25-51 year period. This applies to both heavy physical labor (3000 and 3600 kcal) and sedentary work (2000 and 2500 kcal). Older men should spend only 200 kcal per day less than their peers (1700 versus 1900 kcal).

It has already been said above that the deviation of the amount of energy consumption per day from the consumed amount of calories towards the latter is fraught and, with systematic repetition, ends, as a rule, with an increase in the weight of a person, and at a rapid speed. On the contrary, when an individual spends more calories per day on life than he receives, he begins to lose weight. These two rules can be used in practice if you want to get rid of exhaustion or hateful kilograms.The weight of a person will remain in place in the absence of distortions in the ratio of costs and intake of calories.

Daily household affairs of a person

During the day, we spend energy on performing a variety of activities that we are used to. We do not even attach much importance to them, because they have become our habits, an integral part of our daily existence.

How many calories do people spend on daily needs? For example, each of us takes a shower at least once a day.For this we spend not a lot, not a little 40 kcal, provided that the water procedure lasts 10 minutes. Someone likes to go to the pool. Swimming forces you to spend from 200 to 420 kcal per hour. Do you love to dance? 60 minutes of vigorous movement will cause your body to lose more than 350 kcal. Note for book lovers: read aloud to increase energy consumption. So you say goodbye to 90 kcal for an hour of pleasant pastime.

Enjoyment of the meal also leaves a trace for the reserves of energy.Breakfast and dinner cause a consumption of 60 kcal, eating food from noon to 15.00 requires 85 kcal.

The usual rhythm of life presupposes for the lion’s share of humanity the implementation of daily housework – in order to maintain order in their home and a full-fledged existence in the coziness and comfort of their own and household members. For all actions from this category, we are forced to spend calories. Look:

  • for washing dishes – 50;
  • for wet cleaning (washing floors) – 130;
  • for ironing – 70;
  • for dusting – 10 kcal more;
  • for hand washing (for example, things that require delicate cleaning from dirt) – 110;
  • for washing windows and mirrors – almost 300;
  • for bed linen change – 35.

Correct calorie consumption is a guarantee of good health and decent physical shape!


In my previous articles, I have repeatedly mentioned that the key to fast fat burning is to consume less calories than you burn in a day. This rule is one of the three pillars on which the entire system of healthy weight loss rests. Calorie control is essential. If you eat more than you burn, you gain weight. If you eat less than you burn, you lose it.

So how can you more accurately measure the amount of calories you burn? Is the simplest counting right for us?

What is the process of burning calories?

The combustion process is carried out by three elements in action:

  • Base Metabolic Rate

    – That is, the rate at which your body burns calories at rest.Even at rest, your body is in constant activity – breathing, digesting food, engaging in mental activity. All of this requires energy, which comes from burning calories. The indicator of the basic metabolic rate is about 65% of the total volume burned per day.

  • Activity level

    – This counts the calories you burn during physical activity or when the body is just in motion. More activity means more calories burned.Activity is about 20% of calories burned. And, of course, this figure can change depending on your personal activity.

  • Thermal effect of food

    – Digesting food requires additional energy. Typically, the thermal effect adds up to 10% to the total calories burned.

Ways to Burn Calories

Calorie Burning Method # 1: Harris Benedict

Most internet calorie burn calculators are programmed based on the Harris Benedict method, which takes into account your age, weight, height and gender.This is how your base metabolic rate is calculated. But we still have to calculate the level of activity, therefore, the obtained metabolic indicator is multiplied by the “Activity Multiplier” to obtain the final result. In this case, the thermal effect is taken into account when calculating the metabolic index.

Note that this method does not take into account the proportion of your body. But people with muscle mass are much more metabolically active and their body burns much more calories.This method overestimates the process for people with increased fat mass and underestimates it for those with little body fat (and even more muscle). As you can see, this is not ideal, but quite passable for beginners.

Calorie Burn Method # 2: Katch & McArdle

The Katch & McArdle Method takes body proportion into account when determining metabolic rate and is therefore considered the most accurate. This method uses the same activity multiplier as the previous one.But with all this, it also has its negative sides. The calculation result in this method depends entirely on body fat mass. And it is impossible to accurately calculate the fat mass according to some general formulas. Katch & McArdle is certainly superior to the previous method, but in the end they both fit the average person with the same average physique.

Calorie Burn Method # 3: Measure Metabolic Rate and Activity Level

The best way to estimate your metabolic rate is to use a metabolic analyzer.If you are worried that your metabolic rate is too slow, then this will generally be ideal for you. It works like this: you breathe into a special tube for 10 minutes, and the analyzer is reading. But there is one problem – metabolic analyzers can cost you thousands of dollars. What to do? The easiest way is to contact a health center dedicated to weight loss and healthy eating. This test costs about $ 150. Although the metabolic analyzer has its drawbacks.Human metabolic rates tend to vary throughout the day, depending on a number of factors. Although at the moment the analyzer is a “golden” computational method.

The best way to measure your activity level is to use a counter (such as BodyBugg or FitBit). It measures your physical activity using a built-in accelerometer. It has not been scientifically confirmed that all these counters give an absolutely accurate result. Their cost ranges from $ 99 to $ 299. The biggest and most serious challenge that such meters are ready to take is measuring the calories burned while cycling or lifting weights.This feature is good at motivating people to quit a sedentary lifestyle.

So how can you calculate your calorie burn as accurately as possible if both metabolic rate and activity rate are so infinitely elusive? In my opinion, it is worth starting with the first two methods. This will give a general idea of ​​the combustion mechanism. Next, you should confirm the results of the first two methods with measuring instruments to make sure that all calculations are correct.

Calories Burned Formulas

Basic metabolic rate

The Harris-Benedict formula determines the basic metabolic rate ( basal metabolic rate, BMR
) – the level of energy needs of the body without taking into account the additional energy required for any physical activity.

BMR is a kind of “resting energy” level – the calories the body needs to keep going. Any kind of physical activity increases the real energy requirements, therefore, requires an additional coefficient.

BMR = 88.36 + (13.4 x weight, kg) + (4.8 x height, cm) – (5.7 x age, years)

BMR = 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) – (4.3 x age, years)

Determination of activity level

There are five types of physical activity: minimal (no physical activity), low (physical activity 1-3 times a week), medium (3-5 days a week), high (6-7 times a week), very high (training more than once a day).

To determine your total energy and calorie needs, multiply your gender, age and weight BMR by a factor based on your level of physical activity within a week:

  • Minimum level, calorie intake = BMR x 1.2
  • Low, Calorie Rate = BMR x 1.375
  • Average, Calorie Rate = BMR x 1.55
  • High, Calorie Rate = BMR x 1.725
  • Very High, Calorie Rate = BMR x 1.9

Calorie Daily Values ​​Calculation Examples

Male, 25 years old, height 178 centimeters, weight 72 kilograms, goes in for sports three times a week, on other days leads a sedentary lifestyle, working in the office:

  • BMR = 88.36 + (13.4 x 72) + (4.8 x 178) – (5.7 x 25) = 1765
  • Calorie Allowance = BMR x Activity Level = 1765 x 1.55 = 2735 kcal.

Woman, 25 years old, height 172 centimeters, weight 50 kilograms, does fitness four times a week, the rest of the time leads an active lifestyle, working on his feet:

  • BMR = 447.6 + (9.2 x 50) + (3.1 x 172) – (4.3 x 25) = 1333
  • Calorie Allowance = BMR x Activity Level = 1333 x 1.725 = 2299 kcal.

Why is food composition more important than calories?

Determining the daily calories needed to maintain weight is an important step in losing weight or gaining muscle mass. If you are losing weight, then lower the calorie rate by 10-20%, if you gain muscle, increase it by 20%.

In addition, the number of calories in itself is much less significant than the proportions in the diet of fats, proteins and carbohydrates, since 500 calories is both a portion of brown rice and steamed chicken, and a small piece of cake.

90,000 5 cool reasons why your weight is deadweight

Surely you have already tried many types of diets, including low-fat foods, low-protein menus, the Ducan diet, royal and other weight loss techniques?

Whatever you try, nothing works, does it feel familiar? Perhaps you do not fully follow the rules and now, with the help of the 5 most obvious things, we can establish our failures.

We have collected the most common mistakes people make when they want to lose weight.

1. You eat proteins and carbohydrates separately.

losing weight now and a year later

Fans of separate diet food are sure that you should eat proteins and carbohydrates separately, otherwise you will need to worry about how food rot in your stomach.

However, simple principles of anatomy completely destroy this theory. The level of stomach acid in your stomach makes the process of putrefaction impossible, and there is a duodenum between your stomach and the small intestine that perfectly digests proteins, carbohydrates and fats at the same time.In addition, various enzymes are required to digest proteins and carbohydrates.

What to do : Forget about dividing the food you eat. If you eat proteins and carbohydrates separately, your digestive system may not function properly and you will experience stomach problems rather than see positive weight loss results. Harmony is needed in all the essential components of life.

2. You do not use a knife when you eat.

use a food knife

It takes about 20 minutes for our brain to understand that we have eaten something and to assess how full our stomach is.But in these 20 minutes, we often manage to eat so much food that as a result, our brain starts signaling to overeat.

This often happens when we order sushi. It seems that it is impossible to gorge on them, but literally 5-10 minutes pass and we understand that we have eaten up to the fullest, that it has become hard to breathe. It’s a similar story with Pizza, try to slow down your eating pace.

What to do : Cut each food you eat into small pieces and use a knife.First, it will make the eating process slower and increase your digestion. Secondly, it will seem to you that you have eaten more than you actually did.

3. You are eating too much healthy food.

snack tomorrow lunch and dinner

You might think that if you only eat salads, steamed fish and fresh fruit, you shouldn’t worry about gaining extra weight at all, but unfortunately this is not true.

The truth is that one tablespoon of olive oil contains about 150 kilocalories, the same number of calories in half a large avocado.If you add tomato, cucumber, and pumpkin seeds to sweeten the salad, your vegetable snack turns into a real 500-calorie dinner.

What to do : Research shows that high food intake, whether you eat sweets or vegetables, is dangerous to your overall health and also affects your waistline. Therefore, if you want to keep fit, you should always pay attention to the size of your waist.

4. You love a detox diet.

Detox Diet

Fresh juices and smoothies are certainly good for you, but not if your diet consists of them only. If you follow this diet, your body will lose water and muscle mass instead of fat. In the end, you will quickly gain the weight you lost.

What to do : Choose whole fruits and vegetables instead of juices. With them, your body will receive all the vitamins and fiber it needs, which is important for smooth digestion. Throw away the juicer for a while and take care of your health.

5. You are counting calories.

300 calories

The calorie content of food is calculated by burning a sample of the food in a sealed chamber. This number of calories is usually recorded on the nutritional facts label on the food. However, no one can calculate how many calories your body will digest.

Also, you cannot accurately calculate how many calories you burn on your typical day. This is why the calorie counting process will not help you lose the required amount of weight as much as you want.

What to do : When choosing a product, pay attention to how fresh it is and how many vitamins and minerals you get instead of the number of calories. Keep in mind that a handful of almonds will be healthier than half a chocolate, although they both contain 300 calories.

we get on the scales without fear and pain!

In any situation, the main thing is not to rush and not to panic – you can eat everything, but the main thing is to know when to stop. Do not overeat, choose as fresh food as possible, drink water, use cutlery and most importantly do not rush to eat.Do not forget to get on the scales and keep a diary of your ideal body.