How many calories are spent in different activities? What do we spend calories on during the day?

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Scientists around the world are sounding the alarm, because more and more people are becoming overweight. This problem didn't just happen. If we take the average person in our time, we can see that his diet per day is 2200 calories.

These indicators 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 fullness in ancient people or soldiers, but now overweight for many has become the norm.

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

For normal functioning of the body, it is necessary to constantly feed it with food and water. Many people think that being overweight is a lot of food and, of course, they will be right, but fat tends to accumulate for other reasons. For example, you can often see that during winter days people gain fat mass, but their activity during the day does not decrease. The reason lies in the temperature. As a rule, in the fall and summer, the body spends only carbohydrates on physical education and other active activities, and in winter this function changes slightly.

Low temperatures cause the body to burn more calories to heat the body. In fact, the burning of fat and carbohydrate reserves on the street in sub-zero temperatures increases by 3 times. To this turn the body is well prepared, so in the autumn there is an accumulation of body fat. In winter, this process only accelerates. People are constantly sitting at home, while the positive 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 reversed. The body can simply be deceived. Temperature change allows the body to stop the accumulation of fat, but we must not forget that it should be optimal and comfortable for life. Experts recommend staying at room temperature at 20 degrees.

How many calories does a person burn per day?

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

The functionality of the body (breathing, maintaining body temperature, digestion of food).
Constant physical activity.
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 also begins to decrease. For so as not to harm the body and at the same time keep your body in shape, you should calculate how many calories the body needs during the day and not exceed this amount.

Each person has a different amount of energy consumed per day, but this indicator differs not only because of physical activity. Gender, age, body condition, lifestyle have a direct impact on calorie expenditure during the day. That is why certain formulas for calorie consumption 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.

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.
It takes about 70 calories to prepare in the morning before work, and a person spends the same amount of energy eating breakfast before work.
Going to work requires about 60 calories.
During working hours, each person has different energy consumption indicators, but with average activity, the body spends 1 thousand calories.
A walk in the evening, lunch, dinner spends about 500 more units of energy.

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

Energy expenditure while walking

People who lead an active lifestyle or just like to walk a lot are able to walk more than 10 kilometers in a day without feeling tired. This lifestyle contributes to the burning of excess energy.. A little physical activity leads not only to excess weight, but it also becomes much more difficult to walk. You can lose weight by simply walking, only if you use special techniques. A simple walk burns few calories.

How much can you throw off if you do simple walking? This question is difficult to answer due to the individual specifics of the organism. For example, high people expend less energy while walking. Short people burn more calories and this is due to the number of steps. That is, the indicators of energy consumption are different for everyone, but walking in any case reduces the number of calories.

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

Benefits of walking for health?

Even if a person does not suffer from overweight, walking will still be a huge plus and impetus for improving health. The tone rises, the work of the cardiovascular system improves, respiratory functions return to normal. Wherein walking has almost 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 the summer?

On a summer day, energy consumption does not differ much from winter time. Extreme temperatures cause the body to expend many more calories to cool food in the stomach. Active lifestyle at this time promotes rapid fat burning, but it is worth remembering that it becomes more difficult to comply with the norm of calorie intake. Due to changes in temperature, the body may require more energy to maintain normal functioning. In addition, more and more liquid is required.

In the summer, liquid can be a means to lose weight. 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, contributes to the rapid burning of subcutaneous fat.

Conclusion

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

The number of calories burned directly depends on your weight, gender, intensity of exercise, as well as metabolic rate. As you can see, the figures below are very arbitrary. However, you will find them on most specialized calorie calculation websites. It is believed that such data are average, that is, in our case, they are suitable for women weighing from 65 to 70 kilograms. However, even if your weight differs from the above, our data will help you form an idea of the work of your body and the energy costs that occur during the day.

Morning

How does the morning start, with coffee and a croissant or with porridge on the water with a vegetable smoothie? No, from making the bed (35 kcal), showering (10 minutes - 40 kcal), preparing breakfast (75 kcal), washing dishes (50 kcal), make-up (60 kcal) with styling (141 kcal) and, of course, choosing and trying on clothes (93 kcal). If you have a dog, then walking with it will cost you 200 kcal for 40 minutes.

A trip to work will also not go unaccounted for. There are, however, many different options, so choose the one that is closest to you. So, driving a car will cost you 90 kcal per hour, walking - 270 kcal, but traveling by public transport is 70 kcal if sitting, and 120 kcal standing.

Day

During the day, we can be involved in many processes, ranging from writing letters (80 kcal / hour) and talking on the phone (50 kcal / hour), ending with conversations with colleagues near the cooler (80 kcal / hour).

It is generally accepted that for an eight-hour working day, the average office worker, subject to mild stress, spends about 550 kcal. Such work includes various paperwork, telephone conversations, correspondence by mail and occasional walks to the kettle. In general, quite familiar things, without any excessive physical exertion.

Those who are employed in the field of education or service, that is, whose work involves a lot of movement and communication with other people per day, can spend from 1000 kcal. This type of work involves you being on your feet a lot, moving around indoors and talking a lot, a lot, which is obviously extremely energy intensive. Plus, the stress that comes with this kind of work also affects the number of calories burned. However, the same amount per day can be spent by those whose work is related to taking care of the house - cleaning, cooking and caring for the child also belongs to this category.

Most of all during the working day, of course, those whose work is directly related to physical activity are burned - loaders, workers, builders, repairmen, athletes, finally. There you can already talk about at least 2000 calories per working day.

It will also be interesting to note how much our brain itself burns per day. Studies show that in the absence of mental stress, the brain burns up to 400-500 kcal per day. If your work is connected with the need to solve certain tasks that require increased concentration and mental stress, then congratulations, your brain spends twice as many calories. Emotions increase energy consumption by 10-20% - experiences, joy, fear make the brain work with increased force.

Evening

In the evening, calorie consumption is the lowest of the day, which is quite logical, given that at the end of the day we prefer to take a break from business, doing relaxing things. Reading your favorite book for an hour will cost you 29 kcal, and watching TV 65 kcal. It is also interesting that 10-15 minutes of laughter can burn up to 50 calories. Some experts even compare 1 minute of laughter to 10 minutes of fitness.

Night

While we sleep, the body continues its hard work. For 8 hours of healthy sleep, a person can spend about 560 kcal. However, such a volume is burned only on the condition that you go to bed in a relaxed, not stressful state, a room in which you sleep at a comfortable cool temperature, and three hours before bedtime you did not eat anything fatty, sweet and very high-calorie.

Summing up

Any activity, whether active or passive, consumes energy. More or less - depends on the nature of the classes and your physique. If you set a goal for yourself to lose weight, the first step is to analyze your day for activities, which will help you calculate at least an approximate number of calories you spend.

The second step is to determine the number of calories that you are recommended to consume per day according to medical standards. For each age, weight and height, this amount is calculated individually. For help, it is better to contact a nutritionist, who, among other things, will help you make a diet and decide on the type of food.

Any person seeking to lose weight is interested in how many calories are spent in a state of calm. This information is necessary in order to correctly calculate the amount of food and not harm the course of important processes in the body. Let's do the counting.

The body works around the clock

Even if a person is not busy doing physical exercises or doing complex calculations, this does not mean that his body does not expend energy. Our body works continuously in a state of calm, lying, standing or sitting. Just with increased activity of the body, internal systems need more resources. Do you want to know how many calories are spent in a state of calm? A person, depending on age and gender, as well as on the individual characteristics of the body, can expend a different amount of energy. In this article, we will derive average indicators for different categories of people. Additionally, when calculating, the characteristics and lifestyle of each individual are taken into account.

Depending on age

The age of the person is of paramount importance. Often there is such a picture: young people can eat any food they want, while they do not gain weight. In adulthood, this trick is unlikely to succeed. So, people who have crossed the forty-year milestone often deny themselves food, but cannot get rid of excess fat.

This is because calorie consumption peaks between the ages of 16 and 25. And after 25 years, when the formation of the body is completely completed, no additional resources for the body are required. How many calories are spent in a state of calm in youth? Depending on gender and body size, young people spend on average about 2,000 calories per day. Below we give the exact calculation formulas.

Based on gender and body weight

An important factor in calculating calorie intake is also considered. Since men are mostly taller and larger than the representatives of the beautiful half of humanity, therefore, their body consumes more energy. There is nothing surprising in the fact that the average man eats more food at one meal. So, we asked ourselves to find out how many calories are spent in a state of calm. An approximate calculation of indicators will be presented right now. We already know that the higher the height of a person, the more calories are consumed to participate in the metabolic processes of the body.

Calculation formula

In specialized literature, you can find many formulas that calculate energy consumption in a calm state. Here is the most popular option:

655 + (9.6 x body weight) + (1.8 x height) - (4.7 x age) =?

We take body weight in kilograms, height in centimeters. Using this formula, we can find out exactly how many calories are spent in a state of calmness by a thirty-year-old man weighing 80 kilograms and 180 centimeters tall. We substitute all the missing indicators and get 1606 calories. Thus, after the age of 25, the human body begins to need less energy consumption. Now plug in your numbers and find out how many calories your body needs daily.

What is the basic calculation for?

The number obtained during the calculations indicates how much energy the human body spends without any physical activity (for example, if you don’t get out of bed for a whole day). This indicator is commonly referred to as the basic level of energy consumption. It is necessary to know in order to keep body weight normal. So, for example, if the hypothetical person for whom we made the calculations consumes not 1600, but 1700 calories daily, then unused energy will accumulate in the form of excess fat on the sides and other parts of the body. A year later, the "extra" 100 calories are transformed into 4.5 kilograms of fat.

As you understand, in this case, there are two options: reduce calorie intake to the calculated norm, or burn excess through exercise. So, for example, morning exercises will help burn up to 270 calories. The same can be said about homework. If you are consuming too much food, then pay attention to or cycling. These activities help burn up to 500 calories daily. Of course, there are more intensive loads. However, it is better not to overeat. If you know how many calories are spent in a state of calm, approximately stick to the indicated norm, making allowances for sports or work. And then problems with excess weight do not threaten you.

If you want to lose weight

Now consider the situation when you need to lose extra pounds. If there is a lot of excess weight (more than 10 kilograms), you should not force events and drastically reduce the amount of food consumed. This is dangerous for health, and with long-term strict diets, the body, which does not receive sufficient energy for its life, is depleted. In order to avoid tragedy, we need to know how many calories are spent in a state of calm. It is strongly not recommended to reduce the basic energy costs even by half. A real disaster for a young organism will be the consumption of 500 calories. The only exception may be a fasting day. Therefore, reduce the number of calories consumed slightly, rely on healthy organic food. In this case, you can always get rid of extra pounds with the help of additional physical activity.

What happens to the body when there is a lack of energy

In this publication, we calculate how many calories are spent in a state of calm per day. Now let's take a closer look at the processes that occur in the body when it does not receive the amount of necessary energy. When creating the human body, nature laid down a unique function of self-preservation, which was successfully used. It is no secret that our ancestors could stay in search of food for a long time, but successfully survived at the same time. The principle of operation of the protective mechanism has remained the same to this day.

When the amount of energy consumed is reduced, the body regards the intentional denial of nutrition as critical conditions and goes into an economical mode of existence. First of all, metabolic processes will be slowed down, and this will stop fat burning. The artificially slowed metabolism, in turn, will affect the well-being of a person, lead to a breakdown, cause headaches, and in some cases even depression. That is why you need to know how many calories are spent in a state of calm. The calculation according to the formula provided by us is not at all difficult to make.

Who needs more energy?

There is a special category of people who need to consume more calories than the average person. We are talking about pregnant and lactating mothers. For these women, the calculation according to the formula indicated earlier is unacceptable. Otherwise, the baby in the womb or the baby will not receive important nutrients. In order for pregnant and lactating women to find out how many calories are spent in a state of calm, a gynecologist will help you make an approximate calculation.

What processes in the body require energy?

So, when we lie down and do nothing, our body does work. He needs resources to maintain the respiratory organs, brain, heart, liver and kidneys. In addition, the body needs to constantly maintain a biochemical balance, as well as provide energy for intracellular processes. In a state of calm, our muscles also need energy in order to maintain a minimum tone. Cells in the body are constantly dividing, and this also requires energy.

What determines the level of metabolism

An important factor in calorie intake is the level of metabolic processes. As we said earlier, the peak of metabolic processes falls on the age from 16 to 25 years. And the older a person gets, the fewer calories he needs to maintain the basic functions of the body. Do you want to know how many calories are spent in numbers in a state of calmness of a mature person? Such calculations are also easy to make. So, at the age of 40, the average male body spends about 1560, and the female about 1400 calories. As you understand, at the age of 50, the level of energy consumption will still slightly decrease. We hope this information was useful to you.

Many of us have probably wondered how many calories are spent per day while performing normal routine activities. No one can accurately answer this question, because calorie consumption depends on our gender, age, height, weight, and physical activity.

For instance, a woman aged 35 years, weighing about 60-63 kilograms, leading a sedentary lifestyle, - office, sofa, TV at the end of the day, cannot boast of high energy consumption. How many calories are burned per day with a sedentary lifestyle? Approximately 1620 calories total. And if she eats much more than this figure, then she will easily gain weight.

Now let's take this same woman and see how many calories are being burned with a more active lifestyle. Work, walking after the office, cleaning the house, cooking dinner, another short walk - and now at the end of the day her energy expenditure will be 1850 calories.

Next, consider a moderately active lifestyle. So, you have a fairly energetic pace, you don’t sit much, you have to walk and drive a lot at work, you play sports at home, and homework brings you only pleasure. At the end of the working day, you happily work in your garden or take a light walk. How many calories are spent per day? Already about 2090 calories.

And finally, we come to a very active lifestyle. At home, you work without a break, perhaps you are the owner of a farm, and therefore a high workload is familiar and normal for you. Or you are preparing for a marathon, professionally doing some kind of sport, doing grueling workouts in the gym. Or maybe you do everything at once. How many calories are burned with this lifestyle - 2320 calories per day.

If your goal is to maintain your weight, then you can eat as many calories as you spend. This is called calorie balance. However, if your goal is to lose weight, then you should burn more calories than your body consumes.

You must create a calorie deficit in order for your body to start using up its reserves.

For example, if you spend 2300 calories a day, but at the same time consume only 1800, you will actively lose weight, since the calorie deficit, in this case 500, your body will make up for from your fat reserves.

Knowing how many calories you burn per day is important for those who don't want to lose their muscle mass. After all, if your goal is to build or maintain muscle, you must strictly ensure that your body does not draw energy from muscle mass.

Calculating calories and energy consumption is not as difficult as it might seem at first glance. Today, there are many calculators that will help you find out how many calories you have consumed during meals. There are also average data on how many calories are spent during a workout. Let's take a look at the most popular physical activities.

How many calories are spent in 1 hour of fitness?

As we have said, calorie consumption depends primarily on your weight, as well as on the physical activity itself.

The high energy consumption of aerobic exercise and step aerobics. These are high-intensity workouts with complex coordinated exercises. How many calories are spent in 1 hour of such a load depends on the complexity of the workout.

So, a person weighing 60 kg will spend about 300 calories during a moderate workout, while an intense workout burns 420 calories per hour! Even higher scores for step aerobics, get ready to lose up to 500 calories in 1 hour such a workout. Water aerobics also burns calories well; in one hour of such a workout, you will burn about 300 calories.

Such high rates can also boast of circular training.

For 1 hour of circuit training, you can lose about 350-400 calories. In addition, such a load perfectly develops endurance.

If you have any elliptical trainer at home, then do not let it stand idle. How many calories are burned in 1 hour of work on elliptical trainers depends on your weight. At 55 kg, you will burn about 500 calories, at 70 kg of weight, this figure will increase to 650 calories per hour, and at 83 kg it will be 800 calories at all!

Another exercise machine that will help burn calories is exercise bike. For 1 hour of very active exercise, you can burn up to 700-800 calories. If the load is average, then you will spend from 400 to 600 calories, which is also an excellent result.

How many calories are spent 1 hour of strength training will depend on how intensely you are exercising. But on average, such a load will burn about 400 calories. And don't forget that after strength training, your body will continue to burn calories after you've finished your workout.

Lovers of a calm load - stretching, yoga, callanetics- in one hour of activity, about 250-300 calories are burned. But dynamic yoga (ashtanga yoga) will burn about 420 calories in 1 hour.

How many calories are spent in 1 hour of swimming depends on the style of swimming you choose. So crawl swimming burns about 400-600 calories per hour, and breaststroke is about 300. Remember that the faster you swim, the more calories you will burn.

How many calories are burned in 1 hour of running?

This question worries many, since running is considered one of the most energy-intensive sports. It is impossible to answer this question unequivocally, because how many calories are spent in 1 hour of running depends on how fast you run or how many kilometers you run. Consider the most common options:

1.5 km in 12 minutes - 476 calories per hour
1.5 km in 10 minutes - 612 calories per hour
1.5 km in 9 minutes - 680 calories per hour
1.5 km in 8 minutes - 782 calories per hour
1.5 km in 7 minutes - 884 calories per hour
1.5 km in 6 minutes - 1050 calories per hour
1.5 km in 5.5 minutes - 1156 calories per hour.

It should also be mentioned running up the stairs. For 1 hour of such a run, you will burn about 950 calories!

We should not forget about jogging, because not everyone can withstand such an intense run. Jogging (jogging) burns about 400 calories in 1 hour. When switching to normal walking, you will burn slightly fewer calories - 340.

How many calories are spent in 1 hour of walking?

Walking is considered low aerobic exercise. The advantage of this load is that it does not require any additional conditions or equipment. You can walk anytime and anywhere. In today's world, walking is a good alternative to exercising if you're on a tight schedule.

Calm walking burns about 140 calories per hour, and active about 180 calories.

1000 steps how many calories are spent

Many people wonder how many calories they burn by taking 1000 steps. To find out, you need to calculate how many minutes it takes you to do this number of steps. So, on average, for one minute of steps, a person weighing about 55 kg spends 6.5 calories, and a person weighing about 80 already 9.7 calories per minute.

To burn as many calories as possible while walking, you need to follow simple rules:

choose cross-country walking
alternate load: 60 seconds of active walking, then 60 seconds of calm
add hand movements

On the day, experts advise to pass at least 10,000 steps, then your lifestyle can be considered active.

How to spend more calories. Simple Tips

talking on the phone, do not sit, but walk;
replace the regular book with audio. Now you can listen to a book while walking;
take 2-minute walking breaks every hour in the office;
get off the bus one stop earlier;
park a little further away from the right place;
wear comfortable clothes so you can always take yourself a long walk;
forget about the elevator;
use weights while walking;
sing while you're stuck in traffic, you'll burn another 100 calories in 40 minutes.

Scientists have calculated how many calories a modern person spends during the day. According to their data, on average, this figure is 2200 kcal. Interestingly, even 50 years ago, people burned more calories daily. It turns out that now a person has become less active, but at the same time his diet has changed in terms of assortment and availability. For example, fast food, chips, chocolate bars, convenience foods and other unhealthy foods were not so frequent guests on the table of our grandparents. So it turns out that excess weight has become the scourge of our time due to the increased cult of food and a decrease in physical activity.

In order not to get better, you need to spend exactly as much energy as the body receives from food. But for weight loss, you need to spend more than income. Therefore, it is important to know how many calories are spent in a given situation. This will help you constantly keep your weight in the norm or, if you wish, reduce it, without starving yourself and without wasting extra time in the gym.

How many calories does a person spend, and what does it depend on

How many calories we burn per day is influenced by many factors. Namely:

age;
growth;
intensity and type of activity;
body condition;
body constitution;
season.

And these are only the main points, since there are many more conditions that can change the energy consumption of the body in one direction or another. For example, if you run in a T-shirt and shorts, you will spend fewer calories than in the case of something warmer or thermal clothing. The same goes for air conditioners in gyms: the result of training under it or close to it appears more slowly than if you are away from it.

Anyone can easily determine their individual daily calorie intake using the following formula:

for men - UA * (88.36 + (13.4 * MT) + (4.8 * R) - (5.7 * B));
for women - UA * (447.6 + (9.2 * MT) + (3.1 * R) - (4.3 * B)).

UA is an activity level coefficient that directly affects how many calories a person spends during the day. At the minimum level, it is equal to 1.2, low - 1.375, medium - 1.55, high - 1.725 and very high - 1.9. BW is body weight in kg, P is height in cm, and B is age in completed years.

Examples of correct calculation:

for a man aged 27, weighing 88 kg, height 179 cm, doing daily jogging and working as a taxi driver - 1.55 * (88.36 + (13.4 * 88) + (4.8 * 179) + (5.7 * 27)) = 3535.02 kcal;
for a woman aged 32, weighing 82 kg, height 163 cm, working as a mathematics teacher and not involved in sports - 1.2 * (447.6 + (9.2 * 82) + (3.1 * 163) + (4.3 * 32)) = 2213.88 kcal.

To keep the weight of the people in these examples at the same level, they should eat a calculated calorie diet. If they want to lose weight, then they will need to eat 500-1000 kcal less, depending on what deadlines they set for themselves. This rule is equally effective for any person seeking to reduce their weight.

There are many tables that say how many calories are spent depending on the time spent on any activity (swimming, running, cleaning, washing, sewing, reading, etc.). They can be easily found on the Internet in sections related to weight loss and a healthy lifestyle. They are very informative and very useful for those who follow their figure and want to keep it normal, without harming their body with strict diets and regular workouts for wear. After all, if you know that 10 minutes of dusting burns about 30 kcal, then you can easily eat 3-4 pieces of chocolate and go clean up the apartment without worrying about being overweight and cellulite and not punishing yourself later for this treat in the gym or pool.

In addition to tables, there are also online calculators that help anyone who wants to find out the energy costs of his body for free, depending on his gender, age, weight, height, type and time of activity. For example, you can quickly determine how many calories are spent walking by a particular person. So, a woman aged 30, with a weight of 85 kg and a height of 165 cm, burns 271 kcal at an average pace in 30 minutes of walking. But for the same 30 minutes spent on the purchase of products, this woman will spend 158 kcal.

Thus, if you know how many calories the body spends on all our affairs and body movements, then we can achieve a slim figure and a beautiful silhouette without much effort and cardinal changes in our lifestyle. It will only be necessary to adjust the diet and, if for some reason it is impossible to actively engage in sports, just burn extra calories with the help of daily activities. Of course, it is unlikely that you will be able to tighten your muscles, but you can not be afraid of unnecessary kilograms.