How many calories does a person spend per day: averages

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There is a basic level of energy metabolism in the body. Thanks to it, minimal activity of organs and systems is maintained: cardiac activity, breathing, heat generation, the functioning of the endocrine glands, and the transmission of impulses along nerve fibers are ensured. Even if a person does nothing, continuous processes of formation and accumulation of energy, renewal of biostructures, and synthesis of various molecules occur in his cells.

Indicators of basal metabolism are determined under standard conditions:

• in a state of complete physical and emotional peace;
• on empty stomach;
• in a lying position;
• at air temperatures in the range of 20–22 degrees Celsius.

The amount of basic metabolism depends on the individual characteristics of a person:

• gender;
• age;
• growth;
• weight;
• body surface area.

On average, men weighing 70 kg under standard conditions burn about 1800 kcal per day, and women burn 1700 kcal. The higher the body weight, the more the body spends to maintain vital processes. With age, these indicators gradually decrease, which is associated with a slowdown in biochemical reactions in the body.

Body math - how many calories do you burn in a day?

Our body, regardless of whether we are sweating on exercise equipment or lying on the couch, continues to function. In order for the body to work (the heart pumps blood, the stomach digests food, and so on), it needs energy. At a young age, a person (without additional physical activity) spends up to 2000 Kcal daily, men - about 1700 - 1800 Kcal, women less - 1600 - 1700 Kcal.

On average, a working person of reproductive age uses 2130 kcal in 24 hours. Of these, about 800 Kcal are directly used to maintain the vital functions of the body, which is 20 Kcal per 1 kilogram of weight or 60% of the total amount of incoming calories.

At a more mature age (over 40 years old), representatives of the stronger sex consume approximately 1560 Kcal, the female body requires 1400 Kcal per day. The older a person is, the less energy his body needs to maintain all vital functions.

How many calories does your body specifically need to keep you at a healthy weight? To calculate how many calories the average person spends per day, you can use the simplest formula: 655 + (9.6 x your own weight) + (1.8 x your height) - (4.7 x number of full years) = the desired value. Based on the obtained value, you can adjust your diet so that the extra kilocalories are not deposited on your hips and stomach, but every single one is used “in action”!

Calorie consumption per day when performing work of varying severity:

• sedentary (office workers, programmers and those engaged in sedentary work) - 550 Kcal;
• moderate mobility (a person either stands, sits, or walks - for example, teachers, sales consultants) - 1050 - 1100 Kcal;
• average physical activity (driver, mechanic) - 1500 Kcal;
• increased physical activity (experienced by those who are engaged in hard work - loaders, builders, miners, as well as professional athletes) - from 2050 to 2100 Kcal.

Why even know how many calories a person burns per day? If every day you consume only 100 kcal more than your body needs, then after a year they will be converted into 4.5 kilograms of hated fat.

Energy balance

To maintain health and a high standard of living, balance is necessary - the amount of energy received must correspond to the amount expended.

When food enters the gastrointestinal tract, it is broken down into simple elements - proteins, fats and carbohydrates. The combustion of each of them is accompanied by the release of energy. The oxidation of proteins and carbohydrates gives a person 4.1 kcal, and fats - 9.3 kcal. Knowing the calorie content of food, you can calculate the amount of energy consumption per day.

Any type of activity - the digestion process, mental work, physical activity, sleep - is energy-consuming. The number of calories lost depends on the level of basal metabolic rate, intensity and duration of the activities performed. There are special tables that reflect human energy expenditure under various conditions. They are usually calculated per kilogram of weight per hour or minute. There are also approximate data for people with a conventional weight of 60 or 70 kg.

Average energy consumption for various types of daily activities per 1 kg per hour:

Average values ​​of human energy losses during various physical activities:

If the body receives more nutrients than necessary, they speak of a positive energy balance. Excess calories are stored as fat and contribute to weight gain. In this case, balance can be achieved by increasing energy consumption or decreasing its consumption.

Creating a negative balance is widely used in weight loss. When caloric intake is limited and physical activity increases, energy reserves begin to burn, and body weight decreases. This can be achieved in simple ways - choose the right menu and increase your daily activity, for example, start walking more. In sports environments, fat burners are often used for this purpose, but they should be used with caution.

How many calories do we lose when we lie down?

Every minute, even in a state of passive rest (when we are lying on the couch), we lose energy. In a state of “doing nothing,” 1 calorie is burned per kilogram of weight in men and 0.9 kcal in women. How many calories a person spends while lying down depends on how much time he spent without sleep in a horizontal position.

With a body weight of 70 kg (the weight of a man of average build), 5 minutes of lying will consume 6 kcal; after 10 minutes, the number of calories lost will double (13 kcal). If such a person lies down for 20 minutes, his energy reserves will decrease by 26 Kcal, in half an hour he will waste 39 KCAL, in 45 minutes he will lose 58, and in an hour - 77 KCAL.

Let's look at how things are going for women. If a girl weighs 55 kg, then lying down for five minutes will cost her 5 KCAL, and every next 10 minutes 10 KCAL must be added to this amount. As a result, after 30 minutes of rest (without sleep), she will spend 30 Kcal, and in an hour - from 60 to 61 Kcal.

To summarize, we can conclude that energy consumption in a supine position is approximately 60 - 70 Kcal per hour.

Calculation of energy costs

In order to determine the number of calories that a person burns per unit of time, it is necessary to know the level of his basal metabolism and type of activity.

You can find out the approximate basal metabolic rate by knowing a person’s weight, gender and age. The equations for its calculation are presented in the table:

The next step is to measure the calories lost throughout the day through daily activities, digestion and exercise. In this case, all actions that were performed by a person during this time are taken into account. Energy expenditure is summed up and added to the value of basal metabolism.

Most simulators are equipped with an on-board computer that allows you to determine the amount of energy spent. Similar counters are built into fitness bracelets and devices that record the number of steps taken. This greatly facilitates the calculation of energy expenditure during sports activities.

An example of determining energy expenditure for a 40-year-old woman weighing 85 kg

First, we evaluate the basal metabolic rate. For a person with the above characteristics it will be: 10.7 * 85 (kg) + 829 = 1738.5 kcal/day. The body spends approximately 10% of the basal metabolic rate on processing food. In this case - 173.9 kcal.

Suppose that during the day a woman performed the following actions:

• morning exercises - 15 minutes, 85 kcal;
• washing, dressing - 45 minutes, 255 kcal;
• cooking - 30 minutes, 102 kcal;
• walking – 2 hours, 459 kcal;
• watching TV - 45 minutes, 82.9 kcal;
• driving a car - 1 hour, 204 kcal;
• cardio training on a treadmill - 45 minutes, 286.9 kcal;
• office work - 6 hours, 1224 kcal;
• house cleaning - 45 minutes, 216.8 kcal.

Using special tables, we calculate energy consumption over the past 12 hours. It is equal to 2915.6 kcal. We sum it up with the basal metabolic rate and the cost of digesting food and get the total number of calories burned during this time: 2915.6 + 1738.5 + 173.9 = 4828 kcal. This woman is most likely overweight. If she consumes less energy through food than she loses, then the extra pounds will gradually go away.

How many kilocalories does each hour take from us?

No nutritionist can accurately answer the question of how many calories a person spends per hour. This depends on many factors, from how exactly you spent these 60 minutes, to your weight, gender, age, health, emotional mood and even air temperature. On average, 90 Kcal are spent hourly on routine housework, in production - from 125 to 200 Kcal, in the office - 87 - 90 Kcal.

A person is always busy with something during the day - doing household chores or working at his place of employment. Even basic household operations cannot be done without losing calories. So, while taking a shower you will lose 45 - 100 Kcal (depending on the water temperature), when vacuuming you will lose 200 Kcal, washing floors will take you as much as 225 Kcal, and cooking - 100 - 180 Kcal. Depending on the labor costs, the amount of energy consumed also changes. Here's what it looks like in numbers.

Calorie consumption in 60 minutes with:

• working at a computer - from 101 to 140 Kcal;
• driving a car - 101 Kcal;
• eating food while standing and sitting - 93 - 47 Kcal;
• telephone conversations - from 50 to 80 Kcal;
• getting dressed - 93 Kcal;
• cleaning - 200 Kcal;
• throwing out garbage (outside in a container) - 140 Kcal;
• ironing clothes - 200 Kcal;
• wiping dust by hand - 80 Kcal;
• hair styling - 150 Kcal;
• washing dishes - 50 Kcal;
• rearranging furniture - 230 Kcal.

Any agricultural activity in the country: from planting and caring for plants to harvesting is an energy-consuming process. For an hour of work in the garden or vegetable garden, you will lose from 150 to 200 Kcal.

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

Ironing calories

Every day a person gets energy through food, and then spends calories while doing normal activities. Walking in the park, cleaning the house, or simply watching your favorite show on the couch all require a certain amount of calories.

Meanwhile, the issue of burning calories is one of the fundamental ones in the process of losing weight. How to burn calories to achieve effective results? The main rule when it comes to losing weight is to consume more calories than you get from food.

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• How many calories can you burn by mopping floors? Ironing calories
• Calorie calculator
• How many calories are spent ironing clothes?
• Laundry calories
• Table of calorie burning for various physical activities
• Calorie expenditure. Calorie consumption table

WATCH THE VIDEO ON THIS TOPIC: A Hot Bath Burns the Same Calories as a 30-Minute Walk

How many calories can you burn by mopping floors? Ironing calories

So let's start with cleaning. Surely every woman does this, but she doesn’t know how many calories it takes. All further data is calculated for 30 minutes of work. Wiping dust consumes 80 calories.

If a woman washes, she spends calories. Wiping floors loses calories. Vacuuming carpets - calories. Sweeping floors - calories. Cleans plumbing and burns calories.

When wiping a mirror or glass, calories are consumed. Washing tiles is 20 calories, but dishes are 50 calories. Changing linens on a double bed uses 35 calories.

Just put all the things in their places - calories. General cleaning uses 96 calories. Rearranging furniture - calories. If you are renovating your apartment, you will lose calories.

It takes a lot of time to prepare food, as well as extra grams of fat.

A whopping 75 calories. Peel vegetables with a knife - 30 calories. Let's move on to washing. This type of activity uses up a lot of energy. When washing small items by hand, you can lose up to 60 calories.

Hand washing curtains, blankets and other similar items costs calories. If you live in a multi-story building and don't have an elevator, this is great. There is no better physical activity. Walking up the stairs takes away a lot of calories.

If you run up the stairs, you will lose calories.

Walking down stairs is a little less caloric. Do you live in a private house and have your own garden? You are incredibly lucky. Since doing things in the garden, you can greatly correct your figure. For example, digging up beds takes calories, planting seedlings takes up calories, watering beds takes up calories, weeding takes up calories, applying fertilizer takes up calories. Tree pruning - calories.

Planting seedlings - calories. Collect fruits and lose calories. Cleaning leaves - Now you can relax and read a book out loud, and you will burn 90 calories. And if you sleep for an hour, you will lose 50 calories. Just lying down and resting without sleep will take you 65 calories. Winter will come soon and at this time it will be possible to go skiing, while burning calories. Snow removal takes calories.

When skating, you can burn up to calories. This is a highly effective sport for weight loss. Cycling - calories. Swimming - Beach volleyball - calories. A walk in the woods burns 62 calories, while picking i mushrooms burns 62 calories.

At home, you can turn on some music and dance a little. Slow dancing takes up calories, fast dancing takes up a lot more. Jump to the song and you'll lose calories. Run in place and burn some calories.

If you have a child, give him some of your time.

Playing active games with children takes up calories, walking with a stroller takes 75 calories, giving a child a bath takes 94 calories. Taking a shower yourself is 50 calories. Just lying down and soaking in the bath - 20 calories. Talking on the phone - 40 calories, playing board games - 25 calories.

Getting dressed - 48, doing makeup and hair - 62 calories. An hour of ironing burns the calories equivalent of one bag of chips, or a minute of water aerobics. An hour of window cleaning burns calories.

Housework Active walks with animals Taking out the trash Wiping dust Knitting 46 General cleaning Ironing clothes Making the bed 93 Active games with animals Playing with animals quiet Feeding animals Washing the animal Washing windows Washing floors Washing floors by hand Washing dishes while standing Moving furniture Carrying boxes Sweeping floors and carpets Climbing groceries on foot up stairs Shopping for household items Shopping for groceries Watering house plants Cooking food Cooking while sitting 93 Cooking while standing Cross-country walk with animals Watching TV 55 Hanging clothes Unpacking boxes Folding clothes 92 Sleeping 46 Quiet walk with animals Hand washing Standing in line 92 Heavy cleaning Packing boxes Sewing Leisure Conducting Leisure at the campground Playing in the casino Playing cards 50 Playing in the marching band.

Work at the dacha Application of fertilizers, compost Off.

Work activities Caring for a child and playing with him Active games with children Playing with children with walking and running Playing with children while sitting Playing with a child high activity Playing with a child moderate activity Feeding a child Bathing a child Dressing a child Carrying small children in arms Walking with a stroller Sitting with a child on your knees Nowadays, few women are satisfied with their weight or figure.

Most people dream of losing at least five kilograms, and some even more. American scientists have made a discovery - in order to lose weight it is not at all necessary to go on a diet or visit an expensive fitness club.

All you have to do is do your homework. Daily cleaning or other household chores will replace expensive workouts in a fitness club. In addition, thanks to this, the financial situation of the family will improve, the house will be clean and comfortable, and the figure will be attractive and slender.

It has been noticed that even reading a book out loud takes up certain calories. And what can we say about ironing clothes and washing windows or floors.

For example, tidying up the bathroom for half an hour can easily replace a forty-five minute lesson at a ballroom dancing school.

During these thirty minutes, a woman spends about two hundred and twenty calories, but if she cleans the entire house for about two hours, the figure can increase to eight hundred and eighty calories.

If you don't need to clean the whole house, you can simply wipe off the dust. This activity also helps you lose weight. In half an hour of such work you can burn about one hundred and fifty calories. Every woman has to do ironing, unless, of course, there is a hired worker in the house who will do it all.

So how many calories does ironing burn? It is impossible to answer this question unequivocally, because some nuances should be taken into account. For example, if you iron while standing with an electric iron, you can get rid of one hundred and fifty to one hundred and eighty calories in an hour.

When performing the same work while sitting, the figure decreases to one hundred calories. To all this you need to add folding the laundry after ironing, which is another hundred and twenty calories per hour.

Housework consumes a lot of energy and allows you to increase the number of calories burned and, as a result, lose weight.

Fortunately, there is no end in sight to housework, so good housewives will always be slim and easy-going.

Washing windows is quite a difficult task, especially if the apartment is located near industrial enterprises or factories. In this case, in an hour of such work you can get rid of two hundred and fifty calories, which replaces forty minutes of power yoga.

Washing dishes is no less useful and allows you to burn about one hundred and forty calories. This type of activity is especially effective after holidays or receiving guests.

In this case, the figure can reach two hundred or more calories. Many men are sure that purchasing groceries is an easy task. However, it is not. This activity allows you to lose one hundred and fifty calories.

And if you still need to move bags, then the indicator pleasantly increases.

Experimenters have found that half an hour of carrying bags, the contents of which can feed a family of three three times a day, burns about one hundred and ninety calories.

By talking on the phone for an hour, you can lose one hundred and fifty-four kilocalories. Therefore, a long conversation with friends will only be beneficial, especially if you are doing something else at the same time.

Hanging your laundry after washing can help you get rid of twenty-five calories in ten minutes.

And simple dance movements during the cleaning process will add another minus one hundred and ninety calories to the overall figure. Thus, by doing ordinary household chores, you can get rid of almost five hundred calories.

Calorie calculator

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It would seem that ironing clothes is the simplest thing that can happen. basic housework that helps burn calories.

So let's start with cleaning. Surely every woman does this, but she doesn’t know how many calories it takes. All further data is calculated for 30 minutes of work. Wiping dust consumes 80 calories.

If a woman washes, she spends calories. Wiping floors loses calories. Vacuuming carpets - calories. Sweeping floors - calories. Cleans plumbing and burns calories. When wiping a mirror or glass, calories are consumed.

Laundry calories

Everyone who wants to lose weight should know that the more calories burned, the faster the process of losing excess weight goes.

And first of all, training in the gym comes to the rescue. But is it possible to effectively spend calories without sports? The human body constantly uses energy, even during sleep and rest. All activities require a certain amount of calories.

Knowing this data, you can distribute your daily load in such a way that everyday worries help you become slimmer.

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Eating and not getting fat is every woman’s dream. And the Lisa portal. Which one exactly? Now we'll tell you! Every second woman has counted calories at least once in her life.

Calorie expenditure. Calorie consumption table

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how to burn calories - effective exercise, proper nutrition. burns kcal within an hour, washing floors – 95 kcal, ironing clothes – kcal.

Physical activity is one of the mandatory components to maintain good shape. But at the same time, it is important to know what loads and in what quantities burn calories.

This is especially important for those who monitor their weight and are actively fighting extra pounds.

Below we suggest that you familiarize yourself with the description of physical activity, as well as their effective effect, that is, the number of calories from which they help to get rid of over certain periods of time.

To have a slim figure, it is not enough to just go on a diet, because without physical activity, accumulated calories are consumed very slowly and ineffectively. A table of calorie burning during various physical activities will help you navigate when choosing what is best to do.

An active lifestyle helps the body get rid of excess calories in a short time, which means it makes it possible to quickly lose weight. And you can control energy consumption and body function using special fitness bracelets with a heart rate monitor and alarm clock.

Calories are the energy the body receives through nutrition.

The sedentary lifestyle of a modern person is one of the key reasons for the appearance of excess weight and various chronic diseases associated, first of all, with the cardiovascular system and the musculoskeletal system.

All this is due to the fact that the calories we consume, in the absence of proper activity, cannot realize their positive aspects; they act as a building material, provide an influx of energy, stimulate the functioning of organs, regulate the level of nutritional compounds and turn into fat cells.

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You want to lose weight or stay slim, but you don’t always control the number of calories you consume or you don’t see how many calories are burned.

Then our calorie calculator can help you! With the help of a calorie calculator, you will always know how many calories are contained in a particular product that you eat daily.

Why do people gain excess weight? That's right - because they eat more calories per day than they burn. Excessive calorie intake, disproportionate to physical activity, always leads to weight gain.

VIDEO ON THE TOPIC: VLOG: The fastest ironing / Motivation, ironed shirt in 2 minutes / Delicious pea soup

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