Calorie consumption during physical activity: energy exchange table for good health and a slim body

To feel good and look great, a person must ensure that the nutritional value of foods and dishes compensates for the body’s energy costs.

Simply put, you need to eat as much energy as you expend.

Otherwise, the balance of calories consumed and spent is disrupted. And this threatens obesity or various diseases from calorie deficiency.

That is why a person must know how many calories he spends on various activities.

And for those who want to lose weight, it is recommended that they plan their calorie consumption every day while taking into account physical activity, based on tables and calculators.

Energy consumption of the body

Energy expenditure is the amount of energy that the body uses to maintain its vital functions, perform physical tasks, digest food, that is, perform basic functions.

The main exchange occurs during the functioning of the nervous, cardiovascular, respiratory, digestive, excretory, immune, reproductive, endocrine and other systems.

This is interesting! The largest amount of energy is consumed during the functioning of the nervous system, this figure reaches about 25% of the total amount (approximately 500 kcal). Digestive organs require up to 25% of energy (250 kcal). During the digestion of food, energy expenditure can increase by up to 40%, and the more difficult the food is to digest, the higher this figure. During blood pumping, approximately 80 kcal are spent. Even at rest (during brain function or sleep), energy continues to be consumed.

Scientists have found that in 60 minutes, approximately 1 calorie is consumed for every kilogram of total body weight. Based on this, the total energy consumption of a person is 1800 kcal. And this is only at rest (to ensure the vital functions of the body); during physical activity, energy consumption can increase significantly.

Basic metabolism includes those energy expenditures that the body performs to ensure basic functions (necessary movements, hygiene procedures, eating, talking). Additional exchange includes activities related to work, household chores, sports, etc.

To determine the amount of energy burned, you need to take into account the basic and additional metabolism.

Be sure to check out:

A table of caloric content of foods to help you lose weight properly. How to easily calculate the calorie intake and nutritional supplements for weight loss

How I burned calories during the great snowfall

Komsomolskaya Pravda journalist Pavel Klokov decided to help utility workers in the fight against the snowy elements.

Photo: Ivan MAKEEV

The last time I cleared snow was in the army. And it was an unprecedented burden! I remember in the evening we looked out the window of the barracks and, if it was snowing, we would simply swear. We hated every snowflake! But here, on the contrary, I was happy and gladly picked up the flash mob that was circulating on the Internet (people clearing snow in their yards, taking pictures and posting them on social networks). This is a great opportunity not only to help utility workers, but also to shake off your fats. And they, according to home scales, do not sleep.

I spotted an uncleaned sidewalk near the editorial office and got down to business. KP photographer Vanya Makeev, having fallen into a snowdrift, clicked on his Nikon. It's like I'm some kind of artist. Or even a politician who decided to become closer to the people. One lady passing by looked at my heated face, but did not remember who I was. Within ten minutes, my back lit up with a pleasant fire that would never flare up while sitting at the computer. There was a subtle cracking sound. Those were burning calories...

And according to a special calculator (easy to find on the Internet), I destroyed 327 thousand in half an hour. It certainly sounds threatening. It's like I lost a third of my weight. In fact, it's 327 kilocalories. A piece of sponge cake. To burn the same amount of money on a computer, I have to sit in front of it for six hours! Almost the entire working day. Or knitting for 12 hours straight. Or play the violin for three hours. In general, entertaining arithmetic.

What muscles work when shoveling snow?

Photo: Nail VALIULIN

I went further and looked into the Smena fitness club, located next door. I asked to call an instructor. Five minutes later, Tatyana Rotaru came out to me, slender as a cypress and beautiful as Aphrodite.

“I cleared the snow here near the editorial office,” I mumbled. “I wanted to know how useful it is for me.”

She turned out to be a polite girl and didn’t say that, judging by my fat, I needed to clear the snow until next winter without a break.

“Snow removal can be compared to functional training,” Tatyana said. - This is when you are in motion and different muscles work. In the case of a shovel, these are all the muscles of the back, legs, arms, and buttocks.

- So how much did I lose? The weight loss calculator says 327 calories.

- That's about it. And this is equivalent to a half-hour workout in the gym. It all depends on how hard you work. After all, you can shovel a whole shovelful of snow. Or you can grab it at the tip. Or one works nonstop, and the other takes a smoke break every five minutes.

Clearing the yard of snow is a great opportunity not only to help utility workers, but also to shake off your fats.

Photo: Ivan MAKEEV

I don’t know how she found out about the smoking breaks... Maybe she was watching me through the window?

According to the head of a private clinic and nutritionist Margarita Koroleva, physical labor is not a fashion (if we talk about the flash mob of Muscovites), but a vital necessity. Because muscles consume calories much more actively than fatty tissue (in one hour they consume 70 kcal, and fat mass only 4).

“Of course, all these apps and bracelets that count calories are a very convenient thing,” said the Queen. “And they’re very supportive psychologically.” But if you decide to seriously study your body, then you need to draw up a personal calorie table with a specialist. There's a lot that goes into this. Not only height, weight and gender... But also, for example, the food that a person eats. A nutritionist creates a formula that a person must adhere to.

- But be that as it may, is it useful to clear snow?

In general, I recommend it. While the capital is experiencing the “snowfall of the century” (this name makes me cringe), grab your shovels and go into the yard! Get itchy, shoulder! Swing your hand! Unlike a fitness club, you do not need to pay for such an activity. And your hometown will only thank you.

What determines the rate of combustion?

Energy metabolism depends on gender, height, body weight, age, state of the endocrine system, etc.

People with a predominance of muscle tissue burn calories faster, which is due to the high caloric requirement of muscle tissue to maintain function.

If a person regularly subjects the body to physical activity, then his muscle mass increases, and energy metabolism increases to 8-15%. With a long absence of such activity, energy costs are reduced.

Basal metabolic rate increases during fever, as a person in this state needs more energy.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

This is due not only to an increase in heat transfer from the body, which requires an appropriate supply of energy. The increase in body temperature itself is the body’s reaction to the penetration of dangerous microorganisms into it and an increase in their population. When they enter the body, a complex cascade of immune reactions is launched with the participation of immune cells and biologically active compounds caused by their activity. This reaction is physiological and provides the body’s natural defense against infections. However, with excessive activity of immune reactions, the body is capable of causing harm to itself by damaging internal organs and an abnormal increase in temperature, when the properties of biological tissues, primarily proteins, begin to change.

The optimal air temperature for humans is 26°C; a higher or lower value requires energy expenditure. This is necessary to maintain body temperature at a level optimal for the functioning of the body (creating a temperature optimum).

Thus, the body spends about 75% of its energy per day to perform basic functions. Energy consumption for physical activity can also change, depending on the ambient temperature and many other factors.

How to count

Basal metabolic rate shows the state of metabolism. To calculate energy costs, special equations are used.

Harris-Benedict formula:

• basic caloric expenditure for women = 665 + (9.6 * weight in kg) + (1.8 * height in cm) – (4.7 * age in years) * activity factor;
• male calorie expenditure = 66 + (13.7 * weight) + (5 * height) – (6.8 * age) * activity factor.

For example, a woman: 32 years old, weight – 54 kg, height – 172 cm, trains 3-5 times a week: 665 + (9.6 * 54) + (1.8 * 172) – (4.7 * 32) * 1.6 = 2148 kcal per day.

Muffin-Jeor method:

• basic metabolism of women = 9.99 * weight in kg + 6.25 * height in cm – 4.92 * age – 161;
• basic metabolic rate for men = 9.99 * weight + 6.25 * height – 4.92 * age + 5.

To correct the result, Harris-Benedict physical activity coefficients are used during calculation.

Attention! This formula does not take into account the ratio of muscle and fat tissue. The level of metabolic processes depends on the muscles, so this indicator is very important.

Tom Venuto Formula:

• basic calorie expenditure (BCC) for women = 665 + (9.6 * weight) + (1.8 * height) – (4.7 * age);
• BRK in men = 66 + (13.7 * weight) + (5 * height) – (6.8 * age).

For example, a girl: 28 years old, weight – 54 kg, height – 172 cm, leads a sedentary lifestyle: 665 + (9.6 * 54) + (1.8 * 172) – (4.7 * 28) * 1, 2 = 1633 kcal.

You may also be interested in: Calculation of BZHU for weight loss

Table of calorie consumption during physical activity

Running/walking/strolling

Team sports

Water sports

Indoor activities / sports games / board games

Other sports/transport

How to calculate energy expenditure for various activities

To control the burning of calories during various types of exercise, you can use the formulas described above or a calculator.

The latter option allows you to easily determine how many calories a person spends during different types of activities.

There are calculators that take into account the time of physical activity. Such a program requires entering weight and activity or body weight and the number of unnecessary calories.

If you use an online calculator, then keep in mind that after a while the body gets used to the stress, then it will use less energy with the same physical activity.

Experts have identified the following groups of activities that waste energy:

1. Office workers, librarians, etc. usually lead a passive lifestyle. They spend 2500 calories per day.
2. Minor muscle loads during sedentary work – 2800 kcal. This group includes teachers and salespeople.
3. Moderate muscle load - 3100 calories. Doctors, postmen, and pastry chefs will use up so much energy.
4. Intense tension of muscle structures – 3500 kcal. Such energy consumption is typical for trainers, mechanics, and plasterers.
5. Heavy physical work – 4000 calories. Example: athletes, loaders.
6. Very high physical activity - from 5000 kcal. Miners, carpenters, masons spend so much energy.

As you can see, the least amount of calories is spent during mental work, so office workers need to monitor their diet and physical activity.

When walking

Even during a normal walk, a person can increase their calorie expenditure. The faster it goes, the more fat is burned.

At the same time, when a person walks on a flat road, climbs a mountain or steps, the amount of energy consumed is different.

Energy consumption table taking into account body weight and speed:

This table will help you find out how many calories are burned in 1 minute.

When running

While jogging, a person loses as much energy as when walking briskly for 1 hour. For an accurate calculation, you need to take into account the speed, flatness of the surface, and weight.

During a marathon, an athlete spends from 212 to 403 kcal. During cross-country, energy consumption ranges from 240 to 454 calories.

While swimming

Swimming is a fairly energy-intensive sport. This is due to the fact that during physical activity, water provides resistance, so a person must make more effort to move.

In addition, the temperature in pools or open water is lower than human temperature, so the body will expend more energy to warm the body.

Interesting! Swimming involves almost all muscles. Even keeping the body afloat requires the activity of the muscles of the trunk and limbs. Therefore, water sports are among the most energy-intensive.

Table of energy consumption during physical activity in water:

As you can see, the higher the body weight, the more a person spends.

In team sports

Athletes who professionally play hockey, football, basketball and other sports have toned bodies and strong muscles.

This is explained by the fact that a lot of energy is used up during team play.

Energy consumption per 1 kg of weight for 60 minutes of activity, depending on the team sport, in kcal/h:

1. Basketball players spend 5.4.
2. Volleyball players – 3.6.
3. Football players – 6.4.
4. Handball players – 6.9.
5. Water polo players – 9.

Team sports help burn a lot of calories.

When dancing

Dancing is one of the most enjoyable ways to quickly burn excess fat and lose weight.

It doesn’t matter what level of training you have, whether you did a warm-up or not. The main thing is to relax, feel the music and move.

Approximately a woman weighing 60 kg loses from 240 to 350 kcal while dancing. Such activities not only help you lose weight, but also improve your mood.

This is interesting! The most energy is spent during ballet classes. Within an hour you can get rid of 650 calories.

During sex

According to research, a person can lose up to 600 kcal during sexual intercourse. Similar energy expenditures can be achieved by running at a fast pace or doing ballet for an hour.

Foreplay will consume approximately 50 calories. Fat burning is promoted not only by metabolism, but also by various hormones.

Expert opinion

Evgeniy Kislitsa

Practicing surgeon. Certified massage master. Two-time vice-champion and heavyweight champion of regional kettlebell lifting competitions.

The main male sex hormone, testosterone, affects the fat content in the body. Testosterone is responsible for the growth of muscle tissue, the formation of a male body and sexual desire. However, it is testosterone that leads to the breakdown of fat in the male body. The higher the hormone level, the less body fat and vice versa. Physical activity can increase testosterone levels naturally. And in combination with a proper diet and taking vitamin and mineral supplements, this can be done faster and more effectively. It is precisely because of the high physical activity that those men who are actively involved in sports have higher testosterone levels than those who lead a passive lifestyle, and, accordingly, the athlete’s figure is more attractive, and the body is stronger and more resilient.

During sexual intercourse, almost all muscles are involved, the work of the heart and respiratory system accelerates.

Human energy consumption table

Different types of physical activity use our body's energy differently. Accordingly, the same time spent on different types of physical activity will yield different effectiveness.

In the table below you can easily find out how many calories you burned, depending on two factors:

• TYPE OF PHYSICAL ACTIVITY.
• THE TIME YOU PERFORMED PHYSICAL ACTIVITY.

Using the keyboard shortcut Ctrl + F, you can open the search bar in your browser and enter the type of physical activity you are interested in.

If the type of physical activity you have chosen is in the list, it will be highlighted in a separate color, and to the right of it will be the number of calories burned per minute.

Next, you need to calculate the number of calories burned using the formula:

(NUMBER OF CALORIES PER MINUTE) * (TIME YOU WORKED OUT)

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How to spend energy at home: advice from professionals

According to professional trainers, you can increase muscle tone, speed up your metabolism and lose weight faster by doing normal everyday activities:

1. Morning hygiene procedures will help get rid of 25 kcal. And if you include a contrast shower in the list, you will double this figure. This is due to the fact that during a contrast shower the body is forced to maintain a stable body temperature and, accordingly, increase calorie consumption for this.
2. While washing dishes, you can burn 35 calories in 10 minutes. If you turn on music and dance, this figure will double.
3. Hanging, sorting and folding clean laundry takes 35 kcal in 15 minutes. Ironing for half an hour will save you 80 calories.
4. During cleaning, you can spend from 300 to 900 kcal.
5. Improving your lawns will save you 450 calories.
6. 15 minutes of washing your car will save you 7 kcal.
7. During cooking, 180 calories are spent. To enhance the effect, drink a cup of green tea.
8. Watching TV will help you get rid of 75 kcal. And if you do this not on the couch, but on a fitball, doing various types of exercises, then you can burn about 220 more kcal.
9. Outdoor games with children mean minus 100 kcal in 10 minutes.
10. Shopping will save you 155 kcal in 60 minutes. Don't skip the stairs to burn even more fat.
11. A walk with a loved one – 150 kcal or more.
12. Sleeping at night helps burn up to 480 kcal. And reading a book before bed or getting a massage means minus another 70 calories in 15 minutes.

As you can see, you can burn fat without going to the gym.

Anton Begalko, coach

An international master of sports in powerlifting claims that the process of burning fat depends on gender, age, level of physical fitness, etc.

The greatest amount of energy is expended during strength training combined with cardio. One session allows you to get rid of 550 kcal, while fat continues to be burned even after the training.

Anastasia Fateeva, coach

A fitness trainer at a yoga and fitness center believes that energy consumption depends on the level of training, intensity and duration of training.

For example, Tabata (short high-intensity interval training) allows you to burn about 300 kcal, functional training on loops - up to 450 calories, strength aerobics - about 400 kcal.

Mikhail Bugaenko, coach

The founder of a professional boxing studio advises doing intense, long-term training to lose weight. A 1.5 hour lesson will save you from 800 kcal. Training at a moderate pace will help you burn up to 500 kcal.

During cardio training, fat tissue burns within half an hour. Therefore, to get the maximum effect, you need to exercise for at least 1 hour at a high pace. But the most important thing is that if you want to lose weight, then consume fewer calories than you expend.

Important! Before starting intense training, it is recommended to consult with your doctor, because high-intensity training for a number of diseases (cardiovascular, urinary systems) can harm your health.

How many calories are burned while doing everyday activities?

Obesity is currently the number one problem. Many people want to lose weight, or at least not gain a few extra pounds. It's just that there is no willpower. This is a very complex and long process; you need to radically change your diet. This article will not outline options for different diets or tips on how to lose weight. Here we will describe ways to avoid gaining a couple more extra pounds. Nothing complicated, no restrictions on food. Simply doing household chores is also a kind of physical activity.

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

Cleaning

Wiping dust consumes 80 calories. If a woman washes windows, she spends 280 calories. By mopping floors, you lose 130 calories. Vacuums carpets - 205 calories. Sweeps floors - 108 calories. Cleans plumbing and burns 275 calories. Wipes a mirror or glass - 265 calories are consumed. Washing tiles is 20 calories, but dishes are 50 calories. Changing linens on a double bed uses 35 calories. Just putting everything in its place is 115 calories. General cleaning uses 96 calories. Rearranging furniture - 223 calories. If you are renovating your apartment, you will lose 150 calories.

Ironing

When a woman irons while sitting, 40 calories are spent, and when ironing while standing, 70 calories are spent.

Cooking food

It takes a lot of time to prepare food, as well as extra grams of fat. A whopping 75 calories. Peel vegetables with a knife - 30 calories.

Wash

Let's move on to washing. This type of activity uses up a lot of energy. You can lose up to 60 calories by hand washing small items. Hand washing curtains, blankets and other similar items - 110 calories.

Ladder

If you live in a multi-story building and don't have an elevator, this is great. There is no better physical activity. Walking up the stairs takes as much as 270 calories. If you run up the stairs, you will lose 600 calories. Walking down stairs is less - 131 calories.

Garden

Do you live in a private house and have your own garden? You are incredibly lucky. Since doing things in the garden, you can greatly adjust your figure. For example, digging beds takes 180 calories, planting seedlings – 150, watering beds – 160, weeding – 170 calories, fertilizing – 200 calories. Tree trimming - 178 calories. Planting seedlings - 170 calories. Pick fruit and lose 180 calories. Cleaning leaves – 148.

Rest

Now you can relax and read a book out loud, and you will burn 90 calories. And if you sleep for an hour, you will lose 50 calories. Just lying down and resting without sleep will take you 65 calories.

Winter sport

Winter will come soon and at this time you can go skiing, which will burn 303 calories. Snow removal takes 220 calories. Ice skating can burn between 180 and 600 calories. This is a highly effective sport for weight loss.

Cycling – 250 calories. Swimming - 226. Beach volleyball - 298 calories. A walk in the forest burns 62 calories, and picking berries and mushrooms burns 182 calories.

Dancing

At home, you can turn on some music and dance a little. Slow dancing takes 230 calories, fast dancing much more. Jump rope to a song and you'll burn 460 calories. Run in place and burn 359 calories.

Children

If you have a child, give him some of your time. Playing active games with children takes 190 calories, walking with a stroller takes 75 calories, giving a child a bath takes 94 calories. Taking a shower yourself costs 50 calories. Just lying down and soaking in the bath – 20 calories. Talking on the phone – 40 calories, playing board games – 25 calories. Getting dressed - 48, doing makeup and hair - 62 calories.

Completely simple and everyday tasks, and how much extra energy is burned!