Calorie consumption per hour. Calorie consumption for various activities. Transport costs

Each person, performing any action, spends energy, which is replenished through food. When the balance of consumed and expended calories is disturbed, obesity from their excess or all kinds of diseases from a lack of calories may appear.

Therefore, knowing how many calories are expended in certain activities is so important. And for those who lose extra pounds, such a calculation is simply necessary.

Energy expenditure by physical activity group

The work of the human body is a continuous expenditure of energy that occurs during the functioning of the cardiovascular system, liver, lungs and other systems and organs. According to research by scientists, one kilocalorie is spent per kilogram of human weight.

With simple calculations, it turns out that only one human body spends about 1800 calories per day.

The figure is very average, since this indicator is individual and depends on:

• floor;
• weight;
• age (full years);
• growth;
• the presence of body fat.

In order to increase the consumption of kilocalories, it is necessary to do additional movements and exercise physical activity.

Now, realizing that different physical activities burn calories in different ways, consider sharpening energy for the main physical groups:

How to calculate calorie expenditure for different activities?

There are quite a few tables on the Internet that offer you to calculate the calories that are consumed per day. But it is worth noting that they do not take into account factors such as height, age and others.

Therefore, we offer a universal formula that will help you more accurately calculate how many calories you burn in a day.
Choose the ratio that best suits your lifestyle:

Now let's calculate how many calories you burn using the formula:

(your weight in kg * 10) + (your height in cm * 6.25) - (your age, full years * 5, for men add +5 to the received sum, for women subtract –161)

Amount, which you get, you need multiply by the selected coefficient... This will give you the total calories you burned for the day.

Calorie expenditure during sleep and rest

The human body loses calories even in sleep, because while the consciousness is "turned off", the internal organs remain active. The process of vital activity of cells is stable, there is a metabolism, metabolic processes of restoring expended energy through the processing and assimilation of food.

Calories are burned best during deep sleep.

On average, a night can go away up to 60-70 calories per hour subject to an average build. Means, you can lose about 500 calories per night ... To increase metabolism, the air in the room where you sleep must be cool. Also, you should not neglect the obligatory 8-hour sleep, since Swedish scientists have proven that lack of sleep (less than 8 hours a day) leads to longer wakefulness, which provokes the active production of the hormone of hunger - ghrelin.

As for rest, it can be active or passive:

Leisure. This concept includes the continuation of intense activity (physical, mental) with a change in its type.

Scientific fact: with active rest, the body recovers faster.

Calorie expenditure while running and walking

Walking on foot can significantly increase energy costs. The harder the stroke, the faster calories are burned. The flatness is also taken into account: flat road, uphill or stairs. You can calculate the lost calories using the formula above, and the coefficient by which you need to multiply can be found in the table.

The amount received is the calories that would go away in a day of movement, but since you do not walk for days on end, the amount received must be divided by 24 hours of the day and multiplied by the hours that you were in motion.

Jogging (moderate pace) for half an hour may well notice an hour's brisk walk.

• So, when jogging, an average of 600 kcal / h is burned.
• When running in one place, the indicator is slightly lower and equal to - 500 kcal / h.

The figures are averaged, since in each case an individual calculation of calories is required.

Swimming calorie consumption

Swimming is eating up quite a few calories and here's why:

• firstly, water resists and additional efforts must be made for all actions;
• secondly, usually the water in ponds or a pool has + 22–26 ° С, which is lower than body temperature, so the body spends additional calories to heat the body.

There is a slight deviation in calorie burning depending on the chosen style, but on average it is spent on swimming:

• for women - 260-290 calories;
• in men, 375–400 calories.

The figures are for a half-hour lesson.

The greater the weight of a person engaged in swimming, the more energy is required for movement in the water.

Calorie expenditure in team sports

Have you ever wondered why fit people participate in team sports? The conclusion suggests itself - team sports help burn a lot of calories.

Calorie consumption when working at the computer

By doing housework, you can actively waste calories. It is especially effective to work in the yard if you live in a private house. For clarity, here is a table of calorie costs for homework.

1. Work at home:

Calorie expenditure while dancing

All young people, regardless of their build, love to dance, but they probably did not think that they burn calories with rhythmic body movements in dance. Dancing is one of the most fun ways to lose weight. And most importantly, you don't need any physical training, warm-ups, etc. to dance. It is enough to listen to music and dance. And no matter where: in the studio, at home in the kitchen, in a nightclub. On average, a girl weighing 60–65 kg loses 240–350 calories while dancing... In addition to losing weight, this type of activity is uplifting and energizing.

Ballet is considered the “record holder” in getting rid of calories, since an hour of practicing this dance will help to say goodbye to 650 calories.

How many calories are consumed during sex and orgasm?

Have sex and lose weight is a great slogan for those looking to lose weight. British scientists were not too lazy and calculated that intercourse with the activity of both sexual partners can burn about 600 calories per hour. This is equivalent to an hour of running at a brisk pace or an hour of ballet practice!

Under the concept of sex lies not only the sexual intercourse itself, but also the foreplay in the form of kisses, which, on average, consume up to 50 calories. In addition to metabolism, which helps to convert calories into energy, during the caress, hormones are "turned on" that help to convert subcutaneous fat into energy.

During sex, all parts of the body are involved, the heart contracts much more actively, the respiratory system works to its maximum. During orgasm, all indicators additionally increase significantly. We can definitely say that sex is a great and most enjoyable way to burn calories.

Having sex can be compared to fitness: the higher your sexual activity, the more calories you can say goodbye to.

Calorie expenditure table for different activities

Calorie calculator for different activities

How do I calculate my calories burned? Everything is simple enough. The table above (second column) shows how many calories are expended per kilogram of body weight when doing different types of work per hour. You need to multiply this figure by your weight and the time during which you performed this work. The resulting figure will be the sum of the calories burned.

Unusual ways to burn calories at home

We talked about the main methods of burning calories, now we will discuss unusual and interesting options for converting calories into energy:

1. 10 minutes of laughter burns up to 40 calories.
2. Chewing gum for an hour will burn 11 calories.
3. Reading aloud for an hour will save you 90 calories.
4. If you sing while taking a shower, then you can add an additional 10-20 calories to the standard 35-50 calories.
5. Playing cards with your family will help you lose 50 calories in an hour.
6. Dressing and undressing can burn 80-120 calories, so try on things in your closet more often.
7. Moving furniture around an apartment for an hour can convert 381 calories into energy.
8. 1 hour of massage to your beloved, you can erotic (as it is written) will help you burn 235 calories, and if the massage is continued with foreplay, the body will get rid of almost 900 calories.

Calories are not all the same. As you know, one gram of different foods contains different amounts of calories. In 1 gram:

• carbohydrates - 4 calories;
• protein - 4 calories;
• fat - 9 calories;
• alcohol - 7 calories.

To lose extra pounds without harm to the body, you need to create a 30% calorie deficit per day.

While working with a barbell, dumbbells, or on the machine, you burn accumulated calories. But this is not the end of the process. During the training period, the metabolism picks up speed and maintains this acceleration for some time after leaving the gym. It turns out that during rest immediately after training, the process burning calories(calorie consumption) continues.

The founder of the idea of ​​energy consumption for muscle work B.C. Farfel identified four power zones, (in the future, the work of other authors only developed and supplemented them). An analysis of the work of various researchers related to energy consumption makes it possible to distinguish five zones of approximate energy consumption when performing various types physical exercise schoolchildren with a duration of classes 80-90 minutes.

Calorie consumption table for women weighing 50.0-60.0 kg:

1 zone - "very low" loads 290-390 kcal,

Zone 2 - "low" loads 390-485 kcal,

Zone 3 - "medium" loads 485-590 kcal,

Zone 4 - "high" loads 590-710 kcal,

5 zone - "very high" loads 720-890 kcal.

Calorie consumption table for men weighing 65.0-75.0 kg:

1 zone - "very low" loads 390-495 kcal,

Zone 2 - "low" loads of 500-610 kcal,

Zone 3 - "medium" loads 615-725 kcal,

Zone 4 - "high" loads 725-840 kcal,

5 zone - "very high" loads 840-1060 kcal.

The calorie consumption table will help you calculate your energy costs:

V presented table the approximate expenditure of energy expended by athletes when performing various physical exercises is given. She will help you with ease calculate calorie consumption any of your workouts. The table was developed by R.I. Kupchinov based on the results obtained by various researchers. In literary sources, energy consumption is given in other units of calculation:

in the SI system 1 kcal = = 4.1868 J;

1 MET (metabolic unit) = 3.5 kcal.

The benchmark for the quality load for "regulars of the gym" is considered to be such a load that allows spend for one lesson(80-90 min) approximately 600-700 kcal. Such a minimum can be fulfilled with the approximate amount of funds used in the classroom at the intensity of the load:

• 30% of the time (of the time of the whole lesson) with a heart rate (HR) - 100-120 beats / min or 110-125 kcal;
• 50% - at 130-160 bpm or 330-385 kcal;
• 20% - at 160-180 bpm or 160-190 kcal.

Athletes have 720-840 kcal, respectively:

• 215-250 kcal,
• 360 - 420 kcal,
• 145-170 kcal.

Now that you know how to keep track of your energy consumption, feel free to finish your protein shakes and go to exercise machines to swing! And don't forget about

One of the key points healthy eating is the fact that the energy value of the food consumed must compensate for the expenditure of human energy.

Simply put, a person should eat exactly as much as he needs energy from food to carry out his activities.

If this rule is not followed, two outcomes are possible.

In the first case - an excess of energy (calories) from food with low physical activity - weight gain.

In the second case - high energy consumption and lack of it from food - weight loss, that is, weight loss.

The following table of calorie consumption for various human activities (for 30 minutes) will help you calculate the body's energy expenditure depending on weight, and therefore move one more step in knowing yourself to achieve a perfect and healthy body.

The table was compiled based on data published by the Harvard University School of Medicine in 2004.

Calorie expenditure during exercise: table

Calorie consumption while running

Cycling calorie consumption

Calorie consumption when swimming in the pool

Calorie consumption on exercise machines

Walking Calorie Consumption Table

Calorie consumption for homework: table

Calorie Expense Chart - Home Work

Professional activities and calorie consumption

It's no secret that to lose weight, you need to burn calories higher than your intake. If it depends only on the consumption of food and drinks, then the expense is divided into base and additional. Basic calorie expenditure is the expenditure of energy for maintaining vital functions, and the additional one is the amount of energy that we spend on training and any other physical work. To avoid confusion in these concepts, let's look at them in more detail.

Calculating the Basal Metabolic Rate (BMR)

The body spends much more calories on maintaining vital functions than on training activity. We do not notice this, but our body uses energy for breathing, metabolism of proteins, carbohydrates and fats, cognitive functions and support. nervous system, heartbeat and work of others internal organs, to maintain hormonal levels, sleep, exercise, and even food. The work of the body does not stop for a minute.

Lean Body Mass (LBM) Calculation:

LBM = [weight (kg) × (100 -% fat)] / 100

BMR = 370 + (21.6 × LBM)

Baseline calorie expenditure is related to both the amount of fat and the amount muscle mass... The more muscle you have, the more energy your body expends at rest.

Supplemental energy expenditure is divided into calories spent in training and calories spent in non-training activities.

In training, we expend relatively few calories - an average of 400 calories per hour of intense exercise. With three workouts a week, that only gives us 1200 calories. However, if training is aimed at strengthening muscle tissue, then the baseline energy expenditure will increase. The body spends more calories building and maintaining muscle than storing and retaining fat.

Any spontaneous or routine physical work is meant: walking, shopping, cleaning, cooking, playing with a child, and even working at a computer.

Knowing how much energy is expended allows you to correctly calculate the calorie deficit for weight loss, but it is difficult to predict the exact weight loss.

Difficulties can arise due to:

• Errors in calculating calories consumed;
• Erroneous assessment of their own activity;
• Fluid retention in the body;
• Fluid retention in female body in separate phases of the cycle;
• Simultaneous muscle growth and fat burning;
• Failure to slow down baseline calorie expenditure.

To avoid the above difficulties, eat properly within the calorie and BJU corridor, soberly assess your own non-training activity, trying to maintain it at approximately the same level every day, exercise regularly, weigh yourself and measure volumes at the same time, and also take into account the phase of the menstrual cycle.

1 Enter your weight

Kg

2 Check the activities

Housework and yard work

• Digging holes
• Dusting
• Ironing
• Car washing and polishing
• Washing windows
• Cleaning floors
• Dishwashing
• Pruning trees and shrubs
• Transportation of goods in a wheelbarrow
• Moving furniture
• Carrying boxes
• Sweeping floors and carpets
• Buying items for the home
• Buying groceries
• Watering home plants
• Planting in the garden
• Planting trees or bushes
• Sitting cooking
• Standing food preparation
• Working in the vegetable garden
• Rake work
• Hand scythe work
• Working with a lawn mower
• Hanging clothes
• Unloading lumber
• Unpacking boxes
• Firewood chopping
• Manual snow removal
• Folding clothes
• Folding, carrying firewood
• Hand wash
• Queuing
• Cleaning the apartment
• Lawn cleaning
• Harvesting leaves
• Snow removal
• Box packing

Fitness and sports

• Water aerobics
• Intensive aerobics
• Easy aerobics
• Badminton
• Basketball
• Running 10 km / h
• Running 15 km / h
• Running 8 km / h
• Cross-country skiing
• Jogging in nature
• Running up the stairs
• Cross country running
• Jogging
• Billiards
• Punching bag
• Wrestling
• Fast walk
• Fast swimming
• Bicycle 10 km / h
• Bicycle 20 km / h
• Bicycle 25 km / h
• Bicycle 30 km / h
• Bicycle 35+ km / h
• Bike<10 км/ч
• Exercise bike (high activity)
• Exercise bike (medium activity)
• Exercise bike, warm-up
• Horse riding, gallop
• Horse riding, trot
• Horse riding, step
• Water polo
• Water skiing
• Volleyball
• Oriental gymnastics
• Oriental martial arts
• Handball
• Golf
• Rowing kayak
• Rowing machine
• Darts
• Rope lessons
• Skating
• Skiing
• Roller skating
• Skateboarding
• Skiing downhill
• Skittles
• Curling
• Skating
• Ski simulator
• Table tennis
• Hoop
• Orienteering on the ground
• Hiking trip
• Swimming (butterfly)
• Swimming (breaststroke)
• Swimming (crawl)
• Swimming (general)
• Backstroke
• Swimming and snorkelling
• Beach volleyball
• Diving
• Lifting weights
• Work as an aerobics trainer
• Stretching, stretching
• Rhythmic gymnastics (easy)
• Rhythmic gymnastics (heavy)
• Nordic walking
• Gymnastics
• Race walking
• Intensive step aerobics
• Easy step aerobics
• Archery
• Pistol shooting
• Tennis (large)
• Rider type simulators
• Fencing
• Frisbee
• Football
• Hatha yoga
• Walking 3 km / h
• Walking 4 km / h
• Walking 5 km / h
• Walking 6 km / h
• Walking 7 km / h
• Walking 8 km / h
• Walking up the stairs
• Walking down the stairs
• Walking in nature
• Hockey
• Field hockey

Labor activity

• Work as an actor in the theater
• Bartending
• Office work
• Bakery work
• Computer work
• Work as a clerk
• Work as a masseur
• Work as an installer
• Work on a forklift
• Work on the farm, poultry house
• Carpenter work
• Work as a tailor
• Work as a teacher
• Work as a nurse
• Work as a physical education teacher
• Shoe repair
• Fruit picking
• Garbage collection
• Cleaning of premises
• Horse care
• Studying in the classroom

Recreation, entertainment

• Active games with children
• Knitting
• Playing the guitar while sitting
• Playing the guitar while standing
• Piano playing
• Violin playing
• Trombone playing
• Playing the trumpet
• Playing the flute
• Playing with children while sitting
• Animal games
• Baby feeding
• Bathing a baby
• Animal wash
• Carrying babies
• Dressing the child
• Outdoor games with children
• Taking a bath
• Showering
• Stroller walk
• Walking the dog
• Watching TV
• Sitting on the phone
• Talking on the phone while standing
• Needlework (sitting)
• Needlework (standing)
• Sex (active)
• Sex (passive)
• Family walk
• Snow construction
• Classical dances (slow)
• Modern dances (fast)
• Hair Styling
• Seated reading
• Sewing

3 Enter the elapsed time

Thanks to food, a person is not only satiated and receives the energy necessary for normal life, as well as a set of various vitamins, proteins, carbohydrates, trace elements.

It is very important how many calories a person receives per day, but each of us has an individual need, depending on such indicators as:

• age;
• body weight;
• Lifestyle;
• height.

It should be understood that calorie consumption per day for different activities is also not the same... Much depends on the amount of energy expended.

So, for an eight-hour sleep, the body loses a certain amount of calories, equal to washing the floors for at least an hour.

That is, the contraction of the heart that drives blood through the body, movements of the limbs, inhalation, heating the body, hair growth, etc., requires its own amount of energy.

If you are overweight, you should spend more calories than you get. A lot of them are spent on squats and others. physical activity... However, you don't have to exhaust yourself in the gym. Calorie consumption occurs for any other action, as can be seen from the table.

In summer, as well as during the cold season, if possible, excellent calorie expenditure occurs when swimming.

In reservoirs and swimming pools, the water temperature is lower than the ambient temperature, therefore, in this case, the human body loses calories due not only to movement, as when walking, but also due to its own heating.

It takes twice as much energy - half an hour of swimming will help get rid of two hundred calories.

But that is not all. Cold drinks also help to "burn" a decent amount of energy. for the same reason, and since in the summer we drink at least two liters of them, we get a decent amount of it.

Daily life and calorie consumption

Different movements have an impact on calorie burning. With Nordic walking, the process is more intense., but also minor muscle contractions and even their immobility to maintain a certain posture leads to energy expenditure.

If a person is sitting, then in an hour he spends 30 kcal, but in the case of simultaneous knitting or other type of needlework - already 100 kcal!

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

Excess calories "run away" during cleaning, so you can combine business with pleasure: take a step towards losing weight and maintain perfect cleanliness in your home.

Wiping the dust, washing the 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! For an hour of running around the largest supermarket in the city, it is quite possible to lose almost 250 kcal, and a bonus to this good news will also be a new little thing that replenishes your wardrobe.

The more movements you make, the more energy you lose.... A couple of hundred calories disappear after playing with children or pets at home. Walking the dog will replace going to the gym. And if you walk with children and combine it with outdoor games or teach him to ride a bike and skate, then you can lose a lot of calories.

Especially useful for weight loss walking in the cold: in twenty minutes the body will burn 100 kcal. But you should be careful - after the frost, you will want to replenish the energy spent on heating, so there will be a desire to eat tightly. You can deceive the body with any hot, non-nutritive food or drink.

Surprisingly enough calories are burned even during office work, because a person sits down - gets up from a chair, walks up and down the stairs.

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

But a few days of intensive work in a flowerbed or garden helps to lose up to a kilogram of weight! Hourly fiddling with plants destroys 350 kcal.

Factors affecting calorie expenditure

It is quite clear from what has been said above that for different types a certain amount of energy is lost in human activity. It depends on the saturation of such activity, its intensity. But do not forget about the age of the person and the ambient temperature.

Having evaluated your own lifestyle, having accurately determined the needs of the body and using the presented table, you can easily determine how many calories you can consume per day in order to control weight or lose weight. This will help you keep yourself in great physical shape without exhausting exercise in the fitness room and dieting.

It should be borne in mind and energy metabolism... You can meet people who have never played sports and did not adhere to a special diet. But they were just lucky by nature.

The main indicator of the intensity of such metabolism affects the process of losing weight.... This is the amount of heat that is generated at rest.

In women, it is 15% lower than in men, therefore there are more representatives of the beautiful half of humanity who are prone to overweight.