Calorie consumption of a person for various types of activities per day table

Calorie expenditure per day: general information

Normal metabolism is impossible without consuming the minimum daily calorie intake. Burning calories is necessary for the normal functioning of the body and the continuous functioning of internal organs. Even in a state of sleep and rest, energy consumption occurs, which must be compensated by food. Scientists once found out that the average energy consumption per hour is 1 kcal for every kg of an individual’s body weight. Using simple mathematical calculations, it turns out that a person spends about 1.5 thousand kcal per day with a weight of 60 kg. But this is only an average.

Important! The number of calories burned per day depends on the type of activity a person does and what kind of physical activity he performs. The metabolism of an individual person directly depends on energy exchange. In other words, the less energy he spends per day, the less calories he needs.

In addition to the physical activity of the individual, when calculating the norm of daily calories and the intensity of their expenditure, the following factors must be taken into account:

• man's height;
• human weight;
• gender, and, accordingly, hormonal levels;
• heredity, because a tendency to obesity and a low metabolic rate are innate characteristics of the body;
• percentage of body fat;
• muscle development;
• presence of diseases;
• other individual characteristics;
• power loads or, on the contrary, their absence;
• time of year and area. For example, in winter the human body spends more kcal to maintain optimal body temperature than in summer.

Calorie consumption in 1 hour

Important! To increase your kcal consumption, you need to try to do as much physical activity as possible per day, of course, within reason. Without cardio, people who want to lose weight or maintain it at an acceptable level will find it difficult to achieve the desired result. Attempts to control weight without counting the kcal burned and consumed cannot be called rational.

How many calories does a woman need per day?

The basis of the life of the human body is nutrition. When food is received and assimilated, energy is released, which is subsequently spent on maintaining the functions of all organs and systems.

Energy is consumed even when a person sleeps, as the heart and other organs continue to work properly. Performance, body weight, appearance, activity and even emotional background depend on what food and in what proportions we consume.

Each product has its own energy value, measured in kcal. One kilocalorie is 1000 calories. Calculation of energy value is carried out for every 100 grams of food eaten. The general rule followed by nutritionists is that energy expenditure should be equal to energy intake.

An excess of calories leads to the replenishment of fat depots and weight gain, respectively, a lack of energy provokes the consumption of reserves and weight loss.

How many calories does a person spend per day on average?

How many calories are in 1 kg of fat?

How many calories the body spends per day without or with physical activity depends only on the characteristics of a particular person and life cycle. Even without training and special knowledge, thinking logically, anyone can understand that an office clerk spends less calories per day than a miner or a Chinese laborer. In the event that people of such different professions consume the same amount of calories, one of them will certainly bring himself to exhaustion, and the second, on the contrary, risks gaining a couple of extra pounds.

Note! To maintain normal weight, many people keep a special diary in which they record physical activity and count the kcal expended and consumed.

Calories are spent on:

• maintaining optimal body temperature
• digestion of food;
• brain activity;
• the functioning of internal organs and the maintenance of vital functions.

Scientists have found that on average a person spends about 65-75 kcal per hour. Athletes can spend 2500 kcal per day, and office workers - 1600. Just to keep the body afloat, you need to spend at least 1000 kcal.

Important! In order to set your calorie intake, it is recommended to contact a nutritionist, fitness instructor and other specialists, or, at a minimum, use a calorie calculator, which can be easily found on the Internet.

BZHU weight loss calculator

You can independently organize high-quality nutrition, in which proteins and carbohydrates are in the optimal ratio. The norm of KBZHU is derived based on exact indicators of age, height, weight, lifestyle and gender. Using an online calculator, calculating the daily calorie limit for weight loss becomes a matter of a couple of minutes. It is enough to enter the data in the fields of the form and receive detailed recommendations on the composition of food for effective weight loss.

The calculator shows how much BJU you need per day to lose weight naturally:

1. according to the Harris-Benedict formula - an equation for estimating the basal metabolic rate;
2. according to the Mifflin-San Geor formula - an improved method for calculating metabolism, adapted to modern living conditions;
3. daily protein intake - vital amino acids necessary for the healthy functionality of the whole body;
4. recommended fat intake;
5. carbohydrate norm.

The program calculates the intake norms for calories, proteins, fats and carbohydrates based on several classical formulas commonly used in dietetics, including for therapeutic purposes. One of the most important criteria is the activity coefficient. Lifestyle completely determines the calorie content of the weight loss menu. The following indicators are included in the calculation:

1. sedentary, sedentary lifestyle, lack or minimal physical activity;
2. light load, sports 1-3 times a week;
3. average activity commensurate with sports training 3-5 times a week;
4. high level of physical activity, with daily training;
5. ultra intense load (as a rule, we are talking about athletes during preparation for competitions).

The active coefficient includes all daily activity - walking, physical work, playing any sport, even the number of climbs to the upper floors. For example, if a person sits in the office all day and activity is limited only to going to the nearest store, in the “Lifestyle” line you should select the “Sedentary and sedentary” item.

How many calories do men and women need to burn per day?

Number of calories per day for weight loss for women

The principle of basal metabolism is that on average an adult woman, with a passive lifestyle with minimal physical activity, spends about 0.9 kilocalories per 1 kg of weight, and a man – 1 kilocalorie. For example, a woman weighing 70 kg will spend 1,512 kilocalories per day, and a man with the same weight will spend 1,680.

Note! This calculation is very approximate, since it does not take into account the characteristics of the individual person’s body and his metabolism.

What to do next?

If the goal is to maintain your current weight, then you need to get ~1847 kcal from food every day.

If your goal is to lose weight, you can do this in three ways:

1. Start eating less - make a deficit of ~500 calories per day. Then the final figure will be in the range 1347-1547. The cost of calories must be obtained from food, and to maintain caloric intake for some time you will need to keep a food diary in any app like FatSecret.
2. Continue to eat 1,847 calories, but increase your activity—move more throughout the day, walk more, avoid elevators and escalators, and/or add low-intensity cardio such as walking at a moderate pace on a treadmill or elliptical, swimming, or riding. on a bicycle at a walking pace.
3. At the same time, reduce caloric intake by 10-15% and increase daily activity. This is usually the best option.

How many calories should a person burn during the day and how many should he spend during sleep?

How many calories are burned when running?

How many calories are burned per night is a question that interests many of us. It is noteworthy that both day and night, on average, about 65 kcal per hour is spent. Accordingly, in 6-8 hours of sleep, the average person spends about 390-520 kcal. For more effective sleep, somnologists recommend sleeping in a ventilated room with a high level of sound insulation and minimal light levels.

How many calories are burned during sleep?

Swedish scientists have found that the less a person sleeps, the more the hormone ghrelin is released, which is responsible for the feeling of hunger. Ideally, healthy sleep should be at least 7-8 hours a day, and you need to fall asleep between 22:00 and 23:00. It is at this time that strength is restored and the likelihood of burning extra calories that were consumed during the day increases.

Experts from the World Health Organization suggest following the following rules in order to lose weight while sleeping:

• observe bed rest - go to bed and wake up at set hours. You shouldn’t enjoy your sleep on the weekend: it’s better to fall asleep early the night before and, if possible, take short, 15 to 30-minute naps during the day. By practicing a sleep hour on weekends, you can over time feel more alert and more energetic than before using this type of relaxation;
• do not smoke or drink alcohol 2-4 hours before going to bed;
• Also, do not drink caffeine-containing drinks or eat chocolate 3 hours before bedtime;
• It is not recommended to exhaust the body with heavy physical activity. The best time for them is the first half of the day. If there is no time for morning fitness, it is recommended to relax your body in the pool or do stretching;
• it is important to provide conditions for comfortable sleep - low air temperature, ideally 18-20 degrees, and a cozy atmosphere;
• An excellent option for an evening snack would be a slice of whole grain bread with Parmesan, a little honey and green tea. Tryptopamine contained in these products will help produce the hormones necessary for proper rest at night.

Snack options

Burn calories: why is standing better than sitting?

Scientific research has proven time and time again that standing is many times healthier than sitting. And the difference is noticeable, explains Michael Mosley.

Guess how many hours a day you spend sitting? Less than eight? More than ten? One of the latest studies showed that many of us spend up to 12 hours sitting at the computer and in front of the TV. If we add seven hours of sleep, we get an absolutely amazing 19 hours a day.

Spending so much time sitting regularly is obviously bad for us - and some studies show that those who sit most of the day live two years less than those who are more active. Most of us are to blame for sitting for so long. We sit at work, in the car and at home, and all our activity is moving from one place to another.

Even if you exercise regularly, it may not be enough. There is growing confidence that exercise does not reverse the damage caused by prolonged sedentary lifestyles. Our technological progress has made us the most sedentary people in history.

So why is sitting so terrible? One example is changing the way our bodies deal with sugar. When we eat, it extracts glucose from the food, which is then transported by the blood to other cells.

Glucose is the body's primary fuel, but high levels increase the risk of diabetes and heart disease. Your pancreas produces the hormone insulin to help return your glucose levels to normal - but how effectively your body does this depends on how physically active you are.

We wanted to know what would happen if a group of people working in an office were asked to stand for several hours a day.

Standing while working may seem strange, but the practice has deep roots. Winston Churchill wrote while working at a standing desk, as did Ernest Hemingway and Benjamin Franklin.

So, with Dr. John Buckley and a team of researchers from the University of Chester, we conducted a simple experiment. We asked 10 people who work as real estate agents to stand for at least three hours a day for a week.

Our “lucky ones” had mixed feelings about what it would be like for them:

“It won’t be easy, but I’m looking forward to it, yeah...”

“I think my feet might suddenly hurt – and I’ll have to wear appropriate shoes...”

“My lower back will probably hurt...”

“I’m afraid that I simply won’t be able to stand this time... [Nervous laughter]”

We asked all volunteers to wear an accelerometer, a device that tracks movement, to record how much movement they made. They also wore heart rate monitors, and in addition they were equipped with glucometers, which measured their blood sugar levels constantly, day and night.

Evidence that standing is beneficial to the human body dates back to at least the 1950s, when a study was conducted comparing the daily performance of bus conductors (who stood during the workday) and bus drivers (who sat). The study, published in the Lancet, found that standing bus conductors had half the risk of developing heart disease compared to bus drivers.

Since then, sitting for long periods of time has been associated not only with problems controlling blood sugar levels, but also with a sharp decrease in the activity of an enzyme called lipoprotein lipase, which breaks down fats in the blood and turns them into fuel for muscles. This decrease in enzyme activity leads to increased levels of triglycerides and fats in the blood, which increases the risk of heart disease.

We had good reason to believe that changing their body position would make a difference for our volunteers, but at the same time we were a little worried about how they would cope with it? This was the first time such an experiment had been carried out in the UK. Will they follow the recommendations?

And they survived. One woman with arthritis discovered that standing for hours actually relieved her symptoms.

The Chester researchers recorded measurements on days when the volunteers were standing and when they were sitting. When they looked at the data, there were some striking differences. As we hoped, blood glucose levels dropped to normal levels after meals much more quickly on days when the volunteers were standing than when they were sitting.

We also received data from heart rate monitors, which confirmed that more calories were burned in a standing position.

“If we look at heart rate,” explains John Buckley, “it's actually higher: an average of 10 beats per minute, which translates to a difference of about 0.7 calories per minute.”

This doesn't seem significant, but it still adds up to 50 calories per hour. Standing for three hours a day for five days equates to 750 calories burned. Over the course of a year, this adds up to about 30,000 extra calories, or about 3.6kg of fat.

“If you look at it in terms of physical activity,” says Dr. Buckley, “then that would be the equivalent of about 10 marathons a year. And that's solely due to standing for three or four hours a day."

Dr. Buckley thinks that while walking, leaving the house to run errands, and exercising provide many research-proven benefits, our bodies also require a constant, almost imperceptible increase in muscle activity, which is precisely what is provided during the time that We spend it standing. Simple physical activity helps us keep our blood sugar levels under control.

We can't stand all the time at work, but researchers believe that even small changes, such as talking on the phone while standing, walking to a co-worker's desk for a private conversation instead of writing an email, or simply walking up the stairs, will make a difference.

And of course, I also wrote this article while standing.

Source: BBC

How many calories does a person spend per day during sedentary work and work without physical activity?

It's no secret that many office workers suffer from lack of activity during the day. Among such citizens there are many people who are obese: this is a fact, but not a death sentence. A sedentary lifestyle will not ruin your figure if you learn to correctly count the calorie content of the foods you eat.

With a “sedentary lifestyle,” people lose about 70 kcal per hour with an average weight of 70 kg. The minimum limit is 40-50 kcal per kg of weight. According to the Brock index, weight should be height – 100. That is, for a woman with a height of 165 cm, the maximum normal weight is 65 kg. More than this indicator can be stated as a mild degree of obesity. Thus, if a woman with a height of 165 weighs 80 kg, then she consumes an average of 50 kcal/kg * 80 kg – 4 thousand kcal. To lose weight up to 65 kg, she needs to reduce the daily intake by 750 kcal: 4 thousand kcal - (50 kcal/kg * 65 kg) and wait for the effect.

You should not limit yourself in diet in order to lose weight quickly. With a sharp decrease in the amount of food and exhaustion of your body with fashionable diets, the chance of compulsive overeating increases. In addition, after leaving such diets, the weight gradually returns with interest. The long-term effect of a diet is achieved only when nutrition becomes a way of life and is complemented by comprehensive, regular physical activity. If a person decides to reduce the amount of calories consumed and loses weight, there is no turning back.

Sedentary work

Basal Metabolism

This is the amount of energy that the body spends on maintaining life in a state of complete rest: on breathing, organ function, body heating, division, tissue repair and growth, blood circulation. Even if we don't move, this is one of our biggest expenses.

There are many formulas by which you can find out your numbers.

Harris-Benedict formula (1919, now little used) Men: 66 + (13.7 x body weight in kg) + (5 x height in cm) – (6.8 x age) Women: 655 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x age)

Mifflin-St Jeor Formula Men: (10 x body weight in kg) + (6.25 x height in cm) – (5 x age) + 5

Women: (10 x body weight in kg) + (6.25 x height in cm) – (5 x age) – 161

More modern formulas remove body fat from the equation because the main energy consumers are muscles and organs, and fat needs very little to exist.

To use these formulas, you need to know your “fat-free” body weight. To do this, first find out your body fat percentage. There are several ways to do this - from accurate and complex (using special equipment) to quick and simple, but not very accurate - for example, compare your figure with examples in the photo. Here you can see different ways to determine your body fat percentage.

Let's calculate lean body weight using the example of a woman weighing 65 kg and 27% body fat: 65 kg - (65 kg x 0.27) = 65 kg - 17.55 kg = 47.45 kg

Cunningham Formula For men and women: 500+ (22 x lean body weight in kg)

Katch-McArdle Formula Men and Women: (21.6 x lean body weight in kg) + 370

Aragon-MacDonald formula

The formula was first published in Alan Aragon's Research Review – March/April 2015. A new and better estimation equation (ie, The Smug Project) by Lyle McDonald. It is even more accurate because it takes into account both the weight of lean body mass and the weight of fat, but in different ways, depending on the number of calories that one or another tissue spends per kilogram of its mass.

You need to know your lean body mass and fat weight. Fat weight using the example of a woman of 65 kg and 27% body fat: 65 kg x 0.27 = 17.55 kg. Lean weight: 65 kg - 17.55 kg = 47.5 kg

Formula: (26.5 x lean weight in kg) + (4.4 x fat weight in kg) (26.5 x 47.5 kg) + (4.4 x 17.55 kg) = 1258 + 77 = 1335 kcal

Calculate using the formula in the same way for yourself. This is basic metabolism: the body needs so many calories to serve itself and maintain life in a state of complete rest.

Advice from nutritionists

What do experts recommend doing to ensure that weight loss does not harm a woman’s health? After all, every person wants to have a good figure and maintain an ideal weight throughout their lives, and not just temporarily lose weight for the beach season.

Leading nutritionists give women who decide to lose weight the following advice:

• You shouldn’t lose weight from time to time: proper nutrition should become part of life;
• To develop a healthy habit, you need to follow the nutritional recommendations for at least 21 days;
• you need to sleep 7-8 hours a day: no more and no less;
• drink more water – 1.5-2 liters per day. Before drinking a lot, you need to check your health: this method is not suitable for everyone;
• for weight loss, it is recommended to consume 1000-1400 kcal per day.

You can consult a nutritionist for advice.

It is recommended to limit the consumption of foods such as:

• nuts;
• corn;
• sugar and salt;
• gluten-containing products (wheat, rye, oats and barley, as well as products containing these cereals);
• dairy products;
• citrus;
• red meat - preference is given to chicken breast, turkey, fish.

It is recommended to consult a specialist to determine individual intolerance to specific foods to make the diet more effective.

Thus, recommendations for choosing foods to maintain normal weight depend on the answer to the question of how many calories a person burns per day. The main rule of a healthy lifestyle is not to exhaust yourself with strict restrictions, eat your favorite foods in moderation, monitor a normal level of physical activity and count the calories consumed. Any woman will achieve her dream - a beautiful figure, if she follows these simple recommendations.

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Calories and physical activity

During intense exercise, you should not reduce your daily calorie intake. The fact is that the body quickly burns the energy obtained from food, and when it is deficient, it begins to experience problems. Drowsiness, fatigue, and apathy occur. In this case, the body turns on energy conservation mode and requires immediate caloric support, which provokes overeating. Therefore, it is recommended to eat a large meal two hours before training (slow carbohydrates are used). If you plan to eat an hour before visiting the gym, it is better to choose fast carbohydrates. They are also suitable for post-workout nutrition, helping to restore energy. At the same time, intense exercise in itself has a beneficial effect on weight loss.

It doesn’t matter how many calories you consumed: the health benefits of the food come first. Fresh vegetables, meat, fish, milk, dark chocolate and no fast food, store-bought sweets or packaged juices!

Calorie consumption for different types of activities (table)

The metabolic process in the human body cannot be carried out without energy exchange. Energy is measured in calories. The main share is spent on the activity of internal organs, such as the liver, heart, lungs, etc. Scientists have found that on average, about one kilocalorie is consumed per kilogram of human weight in 1 hour.

In turn, it is important to take into account other parameters of a person when calculating kilocalories, for example, his height, age, gender, as well as the ratio of fat and muscle tissue in the body. To increase your calorie consumption, you need to increase physical activity.

That is, spending directly depends on the types of activities a person is engaged in during the day.

To more accurately understand this process, it is necessary to present the calorie consumption for various types of activities in a table. The given data describes some household activities, various sports that help a person control his energy exchange.

Calorie consumption table

The “calorie consumption while walking” indicator is calculated based on the person’s weight category, as well as the speed of his movement.

Activity groups by energy consumption

There are several main groups of activities that consume energy:

1. Mainly sedentary lifestyle and work. In such a situation, muscle load is minimal. This group includes all office employees, librarians, etc. With this style of work, about 2.5 thousand kilocalories are consumed during the day.

2. A field of activity involving various muscular loads, performed mostly in a sedentary state. This may include the activities of teachers and sellers. This activity allows you to burn up to 2.8 thousand kilocalories during the day.

3. Activities involving low muscle loads. An example is the work of a doctor, pastry chef, postman. Energy consumption is approximately 3.1 thousand kilocalories per day.

4. Work, the implementation of which is interconnected with the relative tension of muscle structures. This includes blue-collar professions such as plasterer, painter, mechanic, and trainer. Energy consumption is up to 3.5 thousand kilocalories per day.

5. Activities associated with heavy physical labor. For example, the activities of athletes, loaders, machine operators. Energy costs are approximately 4 thousand kilocalories.

Activities with very high work loads. This is the work of miners, carpenters, masons. Energy consumption is 5 thousand kilocalories per day or more.

Calorie consumption for various activities

(the table shows average calorie consumption values)

To make it easier to calculate the body's calorie expenditure, there is a so-called calorie expenditure calculator. It allows you to calculate in real time how many calories the body will spend on different types of activities.

Another option is when the calculator shows the required time to perform a certain type of activity (or time to perform an exercise) to burn the required number of kilocalories. This online assistant requires you to enter your body weight and type of activity, or your body weight and the number of unnecessary calories.

Based on the entered values, the program produces a result. Accordingly, this is either the number of calories burned or the time it takes to complete the exercise.

When using a calorie consumption calculator, it is important to take into account that the human body is able to adapt to any load over time and subsequently spend fewer calories for the same type of activity. Another important point is the dependence of calories burned on the muscle mass of the body itself, and not on the total weight of the person.

Source: https://muscleoriginal.com/rasxod-kalorij-pri-raznyx-vidax-deyatelnosti-tablica/