How many calories does a person burn in a state of calm?

Calorie expenditure per day: general information

Normal metabolism is impossible without consuming the minimum daily calorie intake. Burning calories is necessary for the normal functioning of the body and the continuous functioning of internal organs. Even in a state of sleep and rest, energy consumption occurs, which must be compensated by food. Scientists once found out that the average energy consumption per hour is 1 kcal for every kg of an individual’s body weight. Using simple mathematical calculations, it turns out that a person spends about 1.5 thousand kcal per day with a weight of 60 kg. But this is only an average.

Important! The number of calories burned per day depends on the type of activity a person does and what kind of physical activity he performs. The metabolism of an individual person directly depends on energy exchange. In other words, the less energy he spends per day, the less calories he needs.

In addition to the physical activity of the individual, when calculating the norm of daily calories and the intensity of their expenditure, the following factors must be taken into account:

• man's height;
• human weight;
• gender, and, accordingly, hormonal levels;
• heredity, because a tendency to obesity and a low metabolic rate are innate characteristics of the body;
• percentage of body fat;
• muscle development;
• presence of diseases;
• other individual characteristics;
• power loads or, on the contrary, their absence;
• time of year and area. For example, in winter the human body spends more kcal to maintain optimal body temperature than in summer.

Calorie consumption in 1 hour

Important! To increase your kcal consumption, you need to try to do as much physical activity as possible per day, of course, within reason. Without cardio, people who want to lose weight or maintain it at an acceptable level will find it difficult to achieve the desired result. Attempts to control weight without counting the kcal burned and consumed cannot be called rational.

Calculation of daily calories

Calorie content is the energy value of foods released in the body in the event of successful, complete absorption of the food consumed. The energy value of the product is measured in kilocalories (kcal) per 100 grams. product. What is energy value? Amount of carbohydrates, proteins and fats. In other words, activity and performance, health, and appearance depend on what and how much we eat. When there is an excess of calories, they are transported to fat “reserves”; when there is a shortage, they are “extracted” from there. That's the whole process of losing weight.

How to calculate calories by body weight

There are various formulas developed by scientific researchers to calculate the optimal calorie content of a person's diet. Some of them are more true, others less. You can calculate your calorie intake using a calculator, or using the formulas:

Mifflin–St. Jeort formula

The calculation method, which was called the “Mifflin-Saint-Geor Formula”, was discovered in 2005 and is considered the most optimal method for preparing a diet for an adult. However, the disadvantage of this method is the lack of consideration of the ratio of muscle tissue and fat in the body, because metabolism depends specifically on muscle mass.

The metabolic rate should be calculated according to the following principle:

• for men: 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) + 5;
• for women: 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age (in years) – 161.

To calculate the amount of calories in an adult’s diet to maintain a stable weight, you need to take into account the level and duration of physical activity. This or that type of activity is designated by the physical activity coefficient (PFA). The data obtained during the calculation of the metabolic norm must be multiplied by CFA. The result will be the required daily requirement of kilocalories.

Physical activity coefficients (K)

• Minimum loads - K=1.2;
• a little physical activity, light exercise 1-3 times a week - K=1.375;
• sports loads 4-5 times a week (or moderate work) - K = 1.4625;
• high-intensity training 4-5 times a week - K=1.550;
• daily training - K=1.6375;
• daily intensive training or training 2 times a day - K = 1.725;
• heavy physical work plus intense sports activities 2 times a day - K=1.9.

Example

A 45-year-old man weighs 74 kg. His height is 178 cm. He goes to the gym four times a week. The result is an amount that is equal to 2372 kcal.

Harris-Benedict formula

The formula was derived back in 1919, so now it is not correct enough and has an error of about 5%.

According to it, we can calculate the daily calorie intake according to this principle:

• for a man: 66.5 + 13.75 x weight (kg) + 5.003 x height (cm) – 6.775 x age (years);
• for a woman: 655.1 + 9.563 x weight (kg) + 1.85 x height (cm) - 4.676 x age (years).

Example

The woman is 32 years old, weight – 60 kg, height – 167 cm. According to calculations according to the formula, she needs 1666 kcal to remain at her weight.

WHO formula

This formula is also based on the CFA on the following scale:

1. 1 – low;
2. 1, 3 – average;
3. 1.5 – high.

Calculation of a person’s daily calorie needs is carried out as follows:

• for women 18-30 years old: (0.062 × weight in kg + 2.036) × 240 × CFA;
• 31-60 years: (0.034 × weight in kg + 3.538) × 240 × CFA;
• over 60 years old: (0.038 × weight in kg + 2.755) × 240 × CFA;
• for men 18-30 years old: (0.063 × body weight in kg + 2.896) × 240 × CFA;
• 31-60 years: (0.484 × body weight in kg + 3.653) × 240 × CFA;
• over 60 years old: (0.491 × body weight in kg + 2.459) × 240 × CFA.

Example

A 23-year-old girl weighs 53 kg and has an average activity level. She needs 1660 kcal per day.

Ketch–McArdle formula

The use of this technique involves taking into account the amount of fat in the body, but its disadvantage is the lack of consideration of a person’s age, gender and height. This also reduces the accuracy of caloric needs calculations.

According to the Ketch-McArdle formula, daily caloric intake is calculated as follows: basal metabolism = 370 + 21.6 × x (body weight minus fat).

Example

According to the Ketch-McArdle formula, a 22-year-old guy weighing 70 kg should consume 2000 kcal/day.

It is also important to remember that energy is also spent on consumption and metabolic processes. Due to the properties of some foods (celery, ginger, fresh cabbage) to “take away” more energy from the body than they provide, they are called foods with negative calorie content.

And the entire process of human energy expenditure for digesting food is called the specific dynamic action of food (abbreviated SDA). The average DDI is 10% of the basal metabolic rate.

How many calories does a person spend per day on average?

How many calories are in 1 kg of fat?

How many calories the body spends per day without or with physical activity depends only on the characteristics of a particular person and life cycle. Even without training and special knowledge, thinking logically, anyone can understand that an office clerk spends less calories per day than a miner or a Chinese laborer. In the event that people of such different professions consume the same amount of calories, one of them will certainly bring himself to exhaustion, and the second, on the contrary, risks gaining a couple of extra pounds.

Note! To maintain normal weight, many people keep a special diary in which they record physical activity and count the kcal expended and consumed.

Calories are spent on:

• maintaining optimal body temperature
• digestion of food;
• brain activity;
• the functioning of internal organs and the maintenance of vital functions.

Scientists have found that on average a person spends about 65-75 kcal per hour. Athletes can spend 2500 kcal per day, and office workers - 1600. Just to keep the body afloat, you need to spend at least 1000 kcal.

Important! In order to set your calorie intake, it is recommended to contact a nutritionist, fitness instructor and other specialists, or, at a minimum, use a calorie calculator, which can be easily found on the Internet.

If you want to lose weight

Now let's look at a situation where you need to lose extra pounds. If you have a lot of excess weight (more than 10 kilograms), you should not force things and sharply reduce the amount of food consumed. This is dangerous to health, and with long-term strict diets, the body, which does not receive sufficient energy for its vital functions, becomes depleted. In order to avoid tragedy, we need to know how many calories are burned in a state of calm. It is strictly not recommended to reduce basic energy costs even by half. A real disaster for a young body would be to consume 500 calories. The only exception may be a fasting day. Therefore, reduce the amount of calories you consume slightly and rely on healthy organic foods. In this case, you can always get rid of extra pounds with the help of additional physical activity.

How many calories do men and women need to burn per day?

Number of calories per day for weight loss for women

The principle of basal metabolism is that on average an adult woman, with a passive lifestyle with minimal physical activity, spends about 0.9 kilocalories per 1 kg of weight, and a man – 1 kilocalorie. For example, a woman weighing 70 kg will spend 1,512 kilocalories per day, and a man with the same weight will spend 1,680.

Note! This calculation is very approximate, since it does not take into account the characteristics of the individual person’s body and his metabolism.

Calculation formula

In the specialized literature you can find many formulas that calculate energy consumption at rest. 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 at rest by a thirty-year-old man weighing 80 kilograms with a height of 180 centimeters. We substitute all the missing indicators and get 1606 calories. Thus, after 25 years, the human body begins to need less energy consumption. Now plug in your numbers and find out how many calories your body needs daily.

How many calories should a person burn during the day and how many should he spend during sleep?

How many calories are burned when running?

How many calories are burned per night is a question that interests many of us. It is noteworthy that both day and night, on average, about 65 kcal per hour is spent. Accordingly, in 6-8 hours of sleep, the average person spends about 390-520 kcal. For more effective sleep, somnologists recommend sleeping in a ventilated room with a high level of sound insulation and minimal light levels.

How many calories are burned during sleep?

Swedish scientists have found that the less a person sleeps, the more the hormone ghrelin is released, which is responsible for the feeling of hunger. Ideally, healthy sleep should be at least 7-8 hours a day, and you need to fall asleep between 22:00 and 23:00. It is at this time that strength is restored and the likelihood of burning extra calories that were consumed during the day increases.

Experts from the World Health Organization suggest following the following rules in order to lose weight while sleeping:

• observe bed rest - go to bed and wake up at set hours. You shouldn’t enjoy your sleep on the weekend: it’s better to fall asleep early the night before and, if possible, take short, 15 to 30-minute naps during the day. By practicing a sleep hour on weekends, you can over time feel more alert and more energetic than before using this type of relaxation;
• do not smoke or drink alcohol 2-4 hours before going to bed;
• Also, do not drink caffeine-containing drinks or eat chocolate 3 hours before bedtime;
• It is not recommended to exhaust the body with heavy physical activity. The best time for them is the first half of the day. If there is no time for morning fitness, it is recommended to relax your body in the pool or do stretching;
• it is important to provide conditions for comfortable sleep - low air temperature, ideally 18-20 degrees, and a cozy atmosphere;
• An excellent option for an evening snack would be a slice of whole grain bread with Parmesan, a little honey and green tea. Tryptopamine contained in these products will help produce the hormones necessary for proper rest at night.

Snack options

How many calories does a person spend per day during sedentary work and work without physical activity?

It's no secret that many office workers suffer from lack of activity during the day. Among such citizens there are many people who are obese: this is a fact, but not a death sentence. A sedentary lifestyle will not ruin your figure if you learn to correctly count the calorie content of the foods you eat.

With a “sedentary lifestyle,” people lose about 70 kcal per hour with an average weight of 70 kg. The minimum limit is 40-50 kcal per kg of weight. According to the Brock index, weight should be height – 100. That is, for a woman with a height of 165 cm, the maximum normal weight is 65 kg. More than this indicator can be stated as a mild degree of obesity. Thus, if a woman with a height of 165 weighs 80 kg, then she consumes an average of 50 kcal/kg * 80 kg – 4 thousand kcal. To lose weight up to 65 kg, she needs to reduce the daily intake by 750 kcal: 4 thousand kcal - (50 kcal/kg * 65 kg) and wait for the effect.

You should not limit yourself in diet in order to lose weight quickly. With a sharp decrease in the amount of food and exhaustion of your body with fashionable diets, the chance of compulsive overeating increases. In addition, after leaving such diets, the weight gradually returns with interest. The long-term effect of a diet is achieved only when nutrition becomes a way of life and is complemented by comprehensive, regular physical activity. If a person decides to reduce the amount of calories consumed and loses weight, there is no turning back.

Sedentary work

Why do you need a basic calculation?

The number obtained from 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 usually called the basic level of energy consumption. You need to know it in order to keep your body weight normal. So, for example, if the hypothetical person we were doing the calculations for would consume 1,700 instead of 1,600 calories each day, then the unspent energy would accumulate as excess fat on the sides and other parts of the body. Within a year, 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 the excess through exercise. So, for example, morning exercises will help burn up to 270 calories. The same can be said about homework. If you consume too much food, then pay attention to jogging or cycling. These activities help burn up to 500 calories daily. Of course, there are more intense loads. However, it is better not to overeat. If you know how many calories are spent at rest, approximately stick to the specified norm, making allowances for sports or work. And then you won’t face problems with excess weight.

Advice from nutritionists

What do experts recommend doing to ensure that weight loss does not harm a woman’s health? After all, every person wants to have a good figure and maintain an ideal weight throughout their lives, and not just temporarily lose weight for the beach season.

Leading nutritionists give women who decide to lose weight the following advice:

• You shouldn’t lose weight from time to time: proper nutrition should become part of life;
• To develop a healthy habit, you need to follow the nutritional recommendations for at least 21 days;
• you need to sleep 7-8 hours a day: no more and no less;
• drink more water – 1.5-2 liters per day. Before drinking a lot, you need to check your health: this method is not suitable for everyone;
• for weight loss, it is recommended to consume 1000-1400 kcal per day.

You can consult a nutritionist for advice.

It is recommended to limit the consumption of foods such as:

• nuts;
• corn;
• sugar and salt;
• gluten-containing products (wheat, rye, oats and barley, as well as products containing these cereals);
• dairy products;
• citrus;
• red meat - preference is given to chicken breast, turkey, fish.

It is recommended to consult a specialist to determine individual intolerance to specific foods to make the diet more effective.

Thus, recommendations for choosing foods to maintain normal weight depend on the answer to the question of how many calories a person burns per day. The main rule of a healthy lifestyle is not to exhaust yourself with strict restrictions, eat your favorite foods in moderation, monitor a normal level of physical activity and count the calories consumed. Any woman will achieve her dream - a beautiful figure, if she follows these simple recommendations.

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