Calories are the energy a person needs to carry out life. Therefore, any kind of activity, even sleep, heartbeat and breathing, causes the body to expend calories. Their number depends on the action performed by a person. Therefore, people often ask themselves the question: “How many calories do I burn during my daily activities?”. That's what we're going to figure out today.
How many calories are spent per day: what does it depend on
How many calories the average person consumes per day depends directly on individual characteristics and the life cycle. It is not surprising that an office worker and a builder will spend different amounts of energy per day with the same calorie intake, respectively, the first will gradually increase weight, and the second will stand still or lose weight.
Also, the indicator of how many calories a person spends per day depends on age, gender, height, weight, individual characteristics of the body, hereditary factors, body constitution, and even on the season! Surprisingly, in the summer, additional kcal in the human body is spent on cooling food.
Remember, unspent calories turn into fat deposits not only, for example, in the abdomen, thighs, buttocks, but also on the internal organs. Therefore, it is important to know how many calories a person needs per day and how many calories we spend per day in order to maintain the health of the body. It is important that the calorie expenditure is 20% more than the intake. This is the key to successful weight loss.
How many calories does the body burn at rest?
The body of each person needs calories, which provide it with the necessary energy. Even for natural physiological processes, such as breathing or heartbeat, a certain number of calories are consumed.
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Finding out the total kcal content in a particular product is not difficult, since they are almost always indicated on the packaging. But it is much more difficult to calculate how many calories a person consumes per day, because it depends on his physiology, rhythm and lifestyle that he adheres to.
Obviously, during sedentary work, calories are spent several times less than during active physical exertion, despite the fact that the diet of representatives of such different professions can be exactly the same. Some will actively gain weight, while others will lose weight or remain in their usual form.
In addition, how many calories a person spends per day is influenced by his age and metric indicators, heredity and other factors of his body, even seasonality can have a significant effect. After all, it is well known that the body stores calories for the winter, and in the summer they are spent much more intensively.
The appearance of body fat occurs due to the lack of energy received from food. In order not to gain excess weight, it is necessary to increase the number of calories burned per day in relation to the number consumed, at least by 20%.
This difference will not only eliminate the risk of accumulation of body fat, but will also contribute to effective weight loss.
Every little movement burns calories. Energy is consumed even during sleep, rest and in the absence of any serious physical exertion. It is possible to calculate its amount for people leading a measured lifestyle based on the rate of metabolic processes in their body. For this, the following formulas are used:
- For women: metabolic rate = 10.0 * M 6.2 * H - 5 * T - 161;
- For men: metabolic rate = 10.0 * M 6.2 * H - 5 * T 5.
Where M is body weight, kg, H is height, cm, T is age, number of full years.
Based on this, we will get an approximate amount of energy consumed per day. But it should be borne in mind that these results are the minimum indicators that a person needs to ensure only the natural functioning of his life at rest and without any motor activity.
Calories in the body are destroyed as a result of even light movements. Energy is also consumed in the absence of any physical activity, during rest and even sleep. Such calorie consumption can be calculated mathematically on special calculators, including those people who move little and lead a mostly calm and measured lifestyle.
(10.0 * M) (6.2 * H) - (5 * T) 5.
(10.0 * M) (6.2 * H) - (5 * T) - 161,
where M is the body weight in kilograms, H is the body height in cm, T is the number of full years.
The indicators obtained as a result of calculations are the minimum possible indicators necessary for a person per day in order to ensure the normal functioning of life. If energy is burned like this for a long period of time, and a person constantly has nothing to do, the onset of obesity is inevitable.
Unconditional calorie loss can vary across settings, even among the same people. The main reason for this is temperature fluctuations. At negative temperatures, the consumption of carbohydrates and fats in the body accelerates by approximately 3 times. Anticipating this, the body begins to accumulate fat deposits in itself since autumn.
Unconditional calorie loss can vary across settings, even among the same people.
To prevent low temperatures from causing the formation of fat folds, it is necessary to deceive the body by changing the situation in its favor. To do this, it is necessary to make the room at such a temperature that would allow maintaining a comfortable human existence, but at the same time would force fats to be spent on heating the body. For most people, the optimal temperature is 20C.
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The body can use calories even during sleep. With a normal sleep duration of 8 hours, you can get rid of 65-70 kcal per night. Such an indicator manifests itself only if the sleeper is absolutely calm and has not experienced any nervous tension before going to bed.
Additional Information. The bedroom should be ventilated in the evening to help people not experience oxygen deprivation during sleep, as it negatively affects calorie expenditure.
You will sleep better
When you try to sleep, your body temperature drops; in summer, this process can take you a couple of hours, because it is very hot, but it happens much faster in winter. Also, one of the perks of short days is that the mornings are darker, so you can wake up later. There may not even be thick curtains on the windows, nothing will wake you up. If your bedroom temperature is quite low, you will also burn more calories.
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).
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 if standing.
How many calories are burned per day?
During the day, we can be involved in many processes, from writing letters (80 kcal / hour) and talking on the phone (50 kcal / hour) to talking with colleagues near the cooler (80 kcal / hour).
It is generally accepted that for an eight-hour working day, the average office worker, under the condition of 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, can spend from 1000 kcal per day. Such work requires that you spend a lot of time on your feet, you have to constantly move around the room and talk a lot, a lot, which, of course, is extremely energy-intensive.
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. Here you can already talk about at least 2000 calories per working day.
Demonstrative video, which describes in detail how to calculate the daily calorie intake for weight loss.
The calculation of calories is based on the actions that are performed by a person during the day. If fast weight loss is your main goal, then you need to more accurately calculate how many calories you burn per day and how many of them you consume in order to see in which direction you should work or which foods you will have to give up in the future.
Try to write down all your actions that you regularly perform throughout the day in a notebook and, based on the data below, you can find out your real energy costs.
If the duration of sleep is about 8 hours, then approximately 65-70 kcal is spent on it. This is subject to complete calmness and the absence of nervous experiences before going to bed. In addition, the room must be well ventilated so that the body does not lack oxygen.
On average, a person spends from 60 to 90 kcal per meal. So, 60 kcal is consumed for breakfast, from 85 to 90 kcal for lunch, and 70-80 kcal for dinner.
- Low degree of mobility - 550 kcal. These are office workers who are engaged in sedentary work.
- The average degree of mobility is 1100 kcal. Teachers and lecturers.
- The average degree of physical activity is 1500 kcal.
- High degree of physical activity - 2100 kcal. Builders, loaders.
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Household needs also burn calories in the body. Scientists have even come to the conclusion that cleaning and other household activities can replace sports. Household calorie intake:
- taking a shower - 45 kcal;
- mopping - 255 kcal;
- washing dishes - 55 kcal;
- cooking dinner - 100 kcal;
- ironing clothes - 70 kcal;
- vacuuming - 200 kcal;
- change of bed linen - 30 kcal;
- hand wash - 120 kcal.
- leisurely walk - 150 kcal;
- ice skating - 600;
- knitting - 30 kcal;
- bowling game - 270;
- roller skating - 400 kcal;
- dancing - 350 kcal.
Based on this, you can get approximate results of how many calories per day the average man or woman spends, based on their actions. If, in addition to work, rest and entertainment, there are also sports loads in your daily routine, then they must also be included in the general list.
At the same time, sports exercises are the most effective method of getting rid of calories, especially running, jumping or swimming. The average consumption of energy value during sports is from 600 to 800 kcal.
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It is known that in the morning calories are burned much more intensively than in the evening. Due to this unevenness, fitness trainers advise doing most of the physical exercises in the first half of the day.
| Physical activity | Calories burned per hour, kcal |
| jump rope | fifty |
| Push-ups, sit-ups, bare squats, pull-ups | 250-550 |
| Horizontal plank with straight arms | 300 |
| Plank with dumbbells | 900 |
| Slow dance (waltz, tango, ballroom) | 215 |
| Fast dance | 450 |
| Twisting the hoop around the body | 600 |
| simple muscle stretch | 125 |
| static yoga | 230 |
| Bicycling | 540 |
| moderate running | 700 |
| Light Jogging | 560 |
Calorie Consumption Table: Daily Value Calculation
You can calculate the calorie intake in foods using formulas. Depending on the gender and age category, the numerical components vary.
Daily calorie intake for a woman:
- From 18 to 30 years old - 240 * (0.062 * weight + 2.036)
- From 31 to 60 years old - 240 * (0.034 * weight + 3.54)
Daily calorie intake for a man:
- From 18 to 30 years old - 240 * (0.063 * weight + 2.9)
- From 31 to 60 years old - 240 * (0.05 * weight + 3.65)
The resulting value is multiplied by the indicator of physical activity:
- low load corresponds to a factor of 1.1
- moderate load corresponds to a factor of 1.3
- high load corresponds to a factor of 1.5
How much do we eat?
You can calculate the daily rate of calories that are burned using the formula:
- For a woman - in the EU of the body * 0.9 * 24
- For a man - body weight * 24
To compare the number of calories consumed and expended, it is necessary to keep a written record of all meals on a daily basis and a table of calorie consumption during physical activity. At the same time, nutrition should consist of healthy nutritious foods.
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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 lose weight. The most common of these include:
- spices;
- citrus fruits - oranges, grapefruits, tangerines, lemon;
- fresh vegetables, salads of 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 type of diet contributes to more effective calorie loss.
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To achieve the desired results, each person must choose for himself the optimal activity and its frequency. Do not focus too much on counting calories, just lead a healthy lifestyle, move more and try to stick to a certain regimen.
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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 activity. This will help you calculate at least the approximate number of calories you are burning.
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 will help you make a diet and decide on the type of food.
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Briefly about healthy lifestyle
A healthy lifestyle (HLS) is a way of life, the goals of which are to improve the body
- proper food;
- regular hardening;
- observance of the regime of work and rest;
- high level of mobility and physical activity;
- giving up strong drinks, drugs, cigarettes and other bad habits;
- personal hygiene.
Less important characteristics of a healthy lifestyle include:
- safe behavior on the street and at home;
- environmentally sound behavior;
- emotional and mental stability;
- sexual education, prevention of infection with venereal diseases.
Cold is better for the heart
Cold weather can really benefit your heart as you prepare it for winter outdoor workouts. Cold weather makes exercising a fun and challenging activity, and the heart will have to pump more oxygenated blood to not only compensate for this activity, but to ensure that the body is producing enough heat. Moreover, exercise in winter strengthens the heart muscle. However, if you have heart disease, you must be careful. Outdoor sports at low ambient temperatures are fraught with complications for people with various pathologies of the cardiovascular system.
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calories and calories
Calorie is a unit of measure of the value of food from an energy point of view. It is expressed in kilocalories and calories and accumulates in carbohydrates, fats and proteins. A calorie is a certain amount of thermal energy that raises the temperature of 1 g of water by 1°C. A kilocalorie is a measure of 1000 calories. In fact, this is a household analogue of joules and kilojoules from physics.
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Calories express the energy of food, thanks to which the following functions are supported:
- breath;
- circulation;
- motion;
- thinking, etc.
All foods are made up of certain elements, each of which contains a certain number of calories:
- proteins - 4 kcal / g .;
- fats - 9 kcal;
- carbohydrates - 4 kcal.
When food is consumed, amino acids are formed from proteins, which form renewed cellular structures and increase the volume of muscle fibers. Thanks to carbohydrates, the body is saturated with glucose, which then breaks down into simple sugars and saturates the cells with nutrients. Fats are an analogue of fuel for the human body. A certain part of them penetrates the liver, where cholesterol compounds are then formed.
The body does not remove excess fat, but accumulates
Important! Excess fats do not leave the body, but accumulate in the subcutaneous layer, which causes obesity.
In order for excess calories not to be converted into body fat, they must be spent. The intensity of their consumption depends on many factors, the main of which are:
- floor;
- age;
- Lifestyle;
- general health;
- level of physical activity, etc.
INK * CFA, where INK \u003d A B C 655
- A \u003d height of a person in cm * 1.8;
- B \u003d weight of a person in kg * 9.6;
- C = age (full years) * 4.7.
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CFA - coefficient of physical activity, which depends on lifestyle:
- low (complete lack of physical activity, mostly sedentary and sedentary lifestyle) - 1.2;
- small (group training in the fitness room every 2-3 days) - 1.38;
- medium (sports of average intensity three to four times a week) - 1.55;
- high (high-intensity physical activity three times a week or more) - 1.73.
An example is a 35-year-old woman, 167 cm tall and weighing 60 kg, who is an office worker and goes to the gym twice a week. According to the results of the calculations, a figure of 2328 is obtained, which is a normal indicator. According to this calculation, you can determine how many calories the body spends per day at rest.
The calculation of the required calories per day is made depending on the activity of the person.
The amount of brown fat increases
Fat in humans is whitish in color, while brown fat is mitochondrial fat cells that burn energy and produce heat. “It used to be thought that only babies had brown fat, but research has shown that adults do too. People with a lower body mass index (BMI) tend to have a higher body mass index, Tucker says. When people are exposed to cooler temperatures, they have an increase in brown fat and a corresponding boost in metabolism.
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