How many calories do you need with a sedentary lifestyle?

Any human activity, including sleep, requires the expenditure of a certain amount of calories (energy) that enter the body with food. Weight directly depends on how many calories a person spends per day and how much of them enters his body with food. Based on this, we can draw the following conclusion:

• If a person consumes more calories than he burns in a day, his weight grows rapidly;
• If the ratio of calories in and out is the same, a person’s weight stays the same;
• If more calories are consumed per day than they come from food, a person begins to lose weight.

Unspent extra calories during the day gradually turn into fat deposits on the internal organs, as well as fat folds in the abdomen and thighs, which very soon become visible to the naked eye. That's why many people are interested in how many calories are spent on various activities.

If you want to lose weight, a person needs to calculate how many calories are spent per day and how many come from food. It is also important to consider the calorie intake from food, which is different for people of different ages and gender. This norm is calculated using the following formula:

• For women aged 18 to 30 years – 240 x (0.062 x weight + 2.036);
• For men aged 18 to 30 years – 240 x (0.063 x weight + 2.9);
• For women aged 31 to 60 years – 240 x (0.034 x weight + 3.54);
• For men aged 31 to 60 years – 240 x (0.05 x weight + 3.65);
• For women over the age of 61 – 240 x (0.04 x weight + 2.75);
• For men over the age of 61 – 240 x (0.05 x weight + 2.46).

The result obtained must be multiplied by the CFA (physical activity coefficient), which for low activity is 1.1, for moderate activity it is 1.3, and for high activity it is 1.5.

To calculate the actual amount of calories consumed from food, a person needs to keep a food diary throughout the week, which records each meal (in grams) and water (in milliliters), details the main actions (going to work, cleaning the house), and also Weight is noted daily. Thus, by the end of the week, you can analyze how many calories are burned on average per day, what foods affect weight gain or loss, and whether the principles of proper nutrition are followed.

How many calories does a person spend per day?

In order to calculate how many calories a person spends per day in general, you need to know how much is spent on each type of activity.

During sleep, a person spends on average 60-70 kcal per hour, but such a successful loss of energy occurs only under the following conditions:

• Sleep lasts at least 8 hours;
• The person has not experienced stress during the day and goes to bed in a relaxed state;
• It should not be hot during sleep, the room should be well ventilated;
• No carbohydrates or fats were consumed immediately before bed.

During work, how many calories are burned in an 8-hour working day depends on the nature of the profession, namely:

• Office workers (secretaries, administrators, programmers, etc.) – 550 kcal;
• Workers in the service sector and education (teachers, store consultants, etc.) – 1050 kcal;
• Workers with moderately heavy physical work (bus drivers, machine operators, etc.) – 1500 kcal;
• Workers of heavy physical labor (loaders, athletes, diggers, etc.) – 2050 kcal.

How many calories are spent walking depends on the speed of the walk. So, if a person walks at a slow pace, then in an hour of such a walk the body will spend 190 kcal, and during a fast walk - 300 kcal. All calculations of how many calories are spent when walking are approximate, since the person’s weight must also be taken into account. The more a person weighs, the more calories he will expend walking, and vice versa.

On average, with a weight of 80 kg, a person spends the following amount of energy per hour on various activities:

• Rest in a lying position – 69 kcal;
• Reading aloud – 90 kcal;
• Housework – 120-250 kcal;
• Jogging – 380 kcal;
• Skiing – 420 kcal;
• Taking a shower (10 min) – 40 kcal;
• Swimming – 200-420 kcal;
• Cycling – 220-450 kcal;
• Ice skating or roller skating – 200-620 kcal;
• Beach volleyball – 298 calories;
• Dancing – 359 kcal;
• Jumping rope – 359 kcal.

During a meal, how many calories are burned depends on the time of day. So, during breakfast the body spends 60 kcal, lunch – 85 kcal, and dinner – 60 kcal.

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/

How many calories are burned during daily activities?

While performing routine housework, the human body still actively spends energy as when playing sports. How many calories the average housewife's body burns per day depends on the work she does. Scientists have calculated that in half an hour of cleaning around the house, on average, the following amount of energy is expended, depending on the type of activity:

• Wiping dust – 80 kcal;
• Washing windows or mirrors – 280 kcal;
• Change of linen on the bed – 35 kcal;
• Washing dishes – 50 kcal;
• Cleaning plumbing – 275 kcal;
• Washing the floor – 130 kcal;
• Cleaning the floor (with a vacuum cleaner) – 205 kcal;

• 
  Cleaning the floor (with a broom) – 108 kcal;

• Rearranging furniture – 223 kcal;
• Ironing standing – 70 kcal, sitting – 40 kcal;
• Cooking – 75 kcal;
• Hand washing – 110 kcal.

Working in the garden or front garden also has a positive effect on the loss of excess calories. Watering beds wastes 160 kcal per hour, digging beds - 180 kcal, pruning trees - 178 kcal, planting seedlings - 150 kcal, weeding - 170 calories, fertilizing - 200 calories, harvesting leaves - 150 kcal, harvesting - 180 kcal.

During the day, a person spends energy every minute on performing various actions. It is quite difficult to calculate how many calories are spent in total per day, since it is necessary to take into account every action performed. If you want to lose excess weight, the most important thing is to spend more calories per day than you consume energy through food intake. To do this, it is quite enough to calculate the rate of calorie intake from food per day, make entries in a food diary and lead an active lifestyle.

Video from YouTube on the topic of the article:

Calorie expenditure for various activities

The main expenditure of calories (energy) is on the work of internal organs: the heart, respiratory system, liver, kidneys, etc. Even when a person is at rest, energy is consumed.

On average, approximately 1 kcal is consumed per kg of body weight in 1 hour. You can lose +- 1800 kcal per day.

• If the body takes in more calories from food than it expends per day, body weight increases;
• If the same amount comes in and goes out, the weight will stay the same.
• If more calories are expended than consumed in food per day, the process of losing weight begins.

If the goal is to lose excess weight, you need to calculate how many calories are burned per day and how many come from food. This takes into account the rate of calorie intake from food, which depends on age and gender. Take a calculator and calculate your rate.

We multiply the obtained result by the coefficient of physical activity, which for low activity = 1.1, for moderate activity = 1.3, and for high activity = 1.5.

To burn as many calories as possible, you need to carry out active physical activity. In this article, we will tell you in detail how many calories are spent on different types of activities.

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Daily life and calorie expenditure

Different movements affect calorie burning. With Nordic walking, the process is more intense , but minor muscle contractions and even their immobility to maintain a certain position lead to energy consumption.

If a person sits, then he spends 30 kcal per hour, but if he is simultaneously knitting or another type of needlework, he spends 100 kcal!

This is explained by the fact that the fingers and shoulder girdle are tense, and you also need to keep the spine in balance.

Extra kilocalories “run away” when cleaning, so you can combine business with pleasure: take a step towards losing weight and maintaining perfect cleanliness in your home.

Wiping dust, washing dishes and the floor will burn up to three hundred kilocalories.

Good news for girls: shopping will help you use up a decent amount of energy ! In an hour of running around the largest supermarket in the city, you can easily lose almost 250 kcal, and a bonus to this good news will be a new thing to add to your wardrobe.

Walking in the cold is especially useful for losing weight : in twenty minutes the body will burn 100 kcal. But you should be careful - after frost you will want to replenish the energy spent on heating, so you will want to eat a hearty meal. You can deceive the body with any hot, low-calorie dish or drink.

Calories are consumed even in the case of a normal sitting at a table, because when trying to get into a more comfortable position, you need to make a lot of movements. Therefore, without much effort, you can burn almost 300 kilocalories in the office.

But a few days of intensive work in a flowerbed or vegetable garden can help you lose up to a kilogram of weight! An hour's fuss with plants destroys 350 kcal.

Factors affecting calorie expenditure

From the above, it is quite clear that during various types of human activity a certain amount of energy is lost. It depends on the saturation of such activity, its intensity. But do not forget about the person’s age and ambient temperature.

Energy metabolism should also be taken into account . You can meet people who have never exercised or followed a special diet. But they were just naturally lucky.

In women it is 15% lower than in men, so there are more representatives of the fair half of humanity who are prone to obesity.

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Eternal problem

As a rule, for many women and men, excess weight is a serious problem that they dream of solving as soon as possible. To do this, they work out in the gym, run in the morning, and, in general, begin to lead an active lifestyle. However, when they come home, they see a refrigerator full of food, and cannot resist the temptation to eat a hearty and tasty meal.

This outcome of events can lead to completely different results: from a complete refusal to eat to exorbitant obesity , which will be very difficult to correct. Therefore, it is worth remembering about proper low-calorie nutrition, which will provide your body with energy, and at the same time prevent it from “storing” excess substances.

There are a lot of calorie calculators on the Internet with which we can calculate our daily food needs. The trick is to burn a little more calories than we consume.

How does this happen?

Our body, when consuming food, digests most of the substances it contains. All these substances can be divided into three groups: proteins, fats, and carbohydrates. All these substances are broken down in the body and turn into molecules that carry “energy” in the body.

If the amount of energy received from food exceeds the amount required, then it is stored in fats, which is why we get fat.

When breaking down one gram of protein and one gram of carbohydrate, we get the same number of calories - 4.1, and when breaking down one gram of fat, 9.3 calories are released.

By the way, the same masses of fat and muscle are strikingly different in volume: one kilogram of fat is three times more than one kilogram of muscle. This is why people of the same mass can look different and have different sizes.

Is it worth doing sports?

Undoubtedly, playing sports will improve your figure, tighten it, help you lose weight and make you more beautiful. But sport is different from sport.

When cycling, for example, almost five times fewer calories are consumed per hour than when running at a moderate (fast) pace. In order not to miss like this, there is a calorie consumption table.

Using it, you can count and estimate what types of activities and how many hours a day you should do in order to lose those treasured pounds.

To calculate how many pounds you will lose if you follow a diet with a certain calorie content and do some different activities every day, you need to subtract the daily calorie expenditure from the daily caloric intake of the diet. If you receive a negative number , know that you are on the right track. However, there is no need to sort through either.

If you get an excessively large negative number , you need to either increase your calorie intake or reduce your calorie expenditure, because this lifestyle can lead to depletion of your body. This figure that you received must be divided by 9.3, and then you will get the approximate number of grams of fat that you will burn per day.

You should start eating right and actively burning fat by gradually changing your diet and daily routine.

After all, the body is not accustomed to sudden bursts of activity , and can become very tired already on the first day of your “new life”.

By gradually reducing the calorie content of your diet and increasing the time spent on energy expenditure, you can lose quite a lot of weight in a month and tighten your figure.

There are several main groups of activities that require some kind of energy expenditure. The first group is everyday work that requires the least amount of energy:

1. Sedentary work that does not require high muscle activity. This type of work consumes approximately 2400 kcal per day.
2. Sedentary work with little muscle activity. This is how teachers work, for example, or salespeople in stores. They burn approximately 2700 kcal per day.
3. Work while standing with light muscle load. This is, for example, the work of a doctor or a cook. On average, such work consumes 3100 kcal per day.

The second group is various work that requires large amounts of energy:

1. Work associated with fairly serious muscle tension. For example, a trainer in a gym, or a mechanic. On average they consume about 3500 kcal.
2. Hard work. If you are an athlete, a loader, or work in a workshop, you consume about 4 thousand kcal per day.
3. Very hard work. Are you a miner or a bricklayer? Then this exhausting work takes up to 5 thousand calories from you per day.

How many calories are burned during physical activity: table

In addition to physical activity, you can effectively get rid of calories thanks to fat-burning foods. They should be given special importance if you decide to stick to a diet or start losing weight. The most common ones include:

• 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, as well as frequent meals in small portions, improve metabolism well. This diet promotes more efficient calorie loss.

4 life hacks that will help you lose weight quickly and easilyRead more

To achieve the desired results, each person must choose the optimal activity and its frequency. Don't focus too much on counting calories, just lead a healthy lifestyle, move more and try to stick to a certain routine.

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

How many calories are burned during physical activity: table

Calorie consumption at rest

Calories can be burned in different amounts even in the same people, i.e. those who are the same gender, age, weight, etc. And this is due to weather conditions. For example, in the cold, calories are burned 3 times faster. That is why the body begins to accumulate fat in the fall, and in winter this process occurs even more intensely. This is also due to the fact that physical activity decreases and there is no desire to do anything.

In order for the body to be in normal condition, it is necessary to maintain an optimal temperature in the room (about 20 C). This temperature will not allow fat to be deposited in large quantities.

The body burns calories even while sleeping. While a person sleeps, approximately 65-70 calories are burned per hour. However, for this to happen, the following conditions must be met:

• Sleep should be 7-8 hours;
• Before going to bed, the room should be ventilated;
• Avoid stressful situations at least a few hours before bedtime;
• Before going to bed, do not eat foods rich in fats and carbohydrates.

If the conditions are not met, then calorie loss does not occur as normal.

Briefly about healthy lifestyle

A healthy lifestyle or healthy lifestyle is human behavior, healthy habits aimed at preserving and maintaining one’s health. In general, a healthy lifestyle means:

• Eating healthy food (proper nutrition);
• Constant hardening of the body;
• Regular physical activity;
• Refusal of alcohol, tobacco products, as well as drugs and other bad habits;
• Maintaining personal hygiene.

The secondary components of a healthy lifestyle include:

• Be careful on the street and at home;
• Emotional and mental stability;
• Awareness and prevention of sexually transmitted diseases, sexual education;
• Respect for the environment.

A person leads a healthy lifestyle in order to ensure a happy life in old age without various diseases, and also to always be in good shape.

Calories and calories

Caloric content is the nutritional value of foods consumed by humans, which is expressed in calories and kilocalories. A calorie is a certain amount of thermal energy that raises 1 g of water by 1 C. A kilocalorie is a unit of measurement of the amount of energy that is equal to 1,000 calories.

Any product that a person consumes has a certain calorie content, i.e. consists of kilocalories (since the energy value of the product is indicated mainly in kilocalories (kcal)).

All products consist of basic elements necessary for the normal functioning of the body. These are proteins, fats and carbohydrates. Each of these elements has its own calorie content:

• Proteins - 4 kcal/g;
• Fats - 9 kcal/g;
• Carbohydrates - 4 kcal/g.

Proteins form amino acids that renew human cells and also form and maintain muscle fibers. Carbohydrates are human energy necessary for life. There are simple and complex carbohydrates. Complex carbohydrates can fill a person for a long time, unlike simple carbohydrates, which are quickly absorbed and lead to a sharp increase in blood sugar.

Important! Fats are not broken down, so their excess accumulates in the subcutaneous layer and leads to obesity.

In order not to worry about obesity, you need to know your daily intake of calories, protein, fats and carbohydrates (KBJU). The calculation of calories is influenced by a person’s gender, age, height, weight, and physical activity.

Formulas for calculations differ for men and women:

1. Men: (10 x weight (kg) 6.25 x height (cm) – 5 x age (g) 5) x K;
2. Women: (10 x weight (kg) 6.25 x height (cm) – 5 x age (g) – 161) x K.

K - activity coefficient:

1. 1.2 – minimal activity, no training;
2. 1,375 – training 1-3 times a week;
3. 1.4625 - 4-5 times a week;
4. 1.55 - intense training 4-5 times a week;
5. 1.6375 – training every day;
6. 1.725 - intense daily training or training 2 times a day;
7. 1.9 - intense training 2 times a day or heavy physical work.

Daily calorie intake for weight loss

Knowing your SPC value, you can solve your problem with excess weight. To do this, you just need to reduce the energy intake into the body from food. This can create a calorie deficit, which will lead the body to the need to use up its reserves - fat.

To what extent is it safe to reduce your calorie intake to lose weight? This is a very important question, because with an incorrectly created energy deficit, the well-being and health of the person losing weight will certainly suffer. To lose extra pounds, you need to reduce the SPK value by 500 - 1000 units. But at the same time, the minimum number of daily calories consumed when losing weight for men is 1800, and for women - 1200. Below these values, it is very dangerous to create an energy deficit in the body.

The ideal option is to reduce calorie intake by an amount equal to 15-20% of the BAC. If there is an urgent need to create a greater energy deficit in the body, then it is better to do this by increasing daily physical activity.

When you have determined how many calories you need to consume to lose weight, all that remains is to choose the right foods for your diet. The total energy consumed with food should not exceed your reduced BAC value. This way you can lose weight and still eat almost all foods in small quantities. Please note that the diet must be strictly limited in terms of calories. In this type of weight loss, even healthy and low-calorie foods cannot be consumed unlimitedly.

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For normal functioning of the body, each person must consume a certain amount of calories. Naturally, the question arises: how many calories do you need per day?

? In order to calculate what is necessary and what is already superfluous, certain factors should be taken into account - gender, age and level of vital activity. For example, men's daily caloric intake usually exceeds women's. But if we include the age factor, we get a different picture, because for a young organism

Development and growth will require more calories. In addition, as a rule, they have a more active lifestyle, but in the process of growing up and aging, people become calmer and more diligent. By including the level of vital activity factor, it turns out that an athlete needs more calories for intense training than an office worker who sits in his office all day. How much water a person drinks is also very important. Therefore, in order to more accurately determine how many calories you need per day, three factors should be taken into account.