How many calories are spent in a state of calm? How many calories are spent.

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

Morning

How does morning start with coffee and a croissant or with porridge on the water with a vegetable smoothie? No, from cleaning the bed (35 kcal), shower (10 minutes - 40 kcal), preparing breakfast (75 kcal), then washing the dishes (50 kcal), makeup (60 kcal) with styling (141 kcal) and, of course, selection and fitting clothes (93 kcal). If you have a dog, then a walk with it will cost you 200 kcal in 40 minutes.

A trip to work will also not be unaccounted for. Here, however, there are many different options, so choose the one that is closest to you. So, driving a car will cost you 90 kcal per hour, a walk on foot is 270 kcal, but a trip 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, an average office worker, under light stress, spends about 550 kcal. Such work includes various paperwork, telephone calls, correspondence by mail and periodic walks to the teapot. In general, quite familiar things, without any excessive physical exertion.

Those who are engaged in the field of education or services, that is, whose work involves a lot of movement and communication with other people per day, can spend from 1000 kcal. Such work implies that you spend a lot of time on your feet, you have to constantly move around indoors and talk a lot, a lot, which is undoubtedly extremely energy-consuming, Plus, the stress that is associated with such work also affects the number of calories burned. However, the same amount can be spent per day by those whose work is related to home care - cleaning, cooking and caring for a child also fall into this category.

Most of all for a working day burn, of course, those whose work is directly related to physical activity - 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 actually 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 even twice as many calories. Emotions increase emotions by 10-20% - emotions, joy, fear make the brain work with increased force.

Evening

In the evening, calorie consumption is the lowest per day, which is quite logical, given that at the end of the day we prefer to relax from work, doing relaxing things. Reading your favorite book for an hour will cost you 29 kcal, and watching TV at 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 with 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 under the condition that you go to bed in a relaxed, not stressful state, in 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.

To summarize

Any activity, whether it is active or passive, leads to energy consumption. More or less - depends on the nature of classes and your physique. If you set a goal to lose weight, the first thing you need to do is analyze your day for activity, which will help to calculate at least the approximate amount of calories you spend.

The second step, 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 consult a dietitian, who will also help you make a diet and determine the type of food.

Absolutely any physical and mental activity, even the most insignificant, spends a certain amount of kilocalories. Therefore, if your goal is to lose weight, you should definitely know your calorie intake and adjust your diet according to the amount of energy needed per day. The amount of food that enters the body during the day should be completely consumed by all the necessary processes of life. If the daily amount of calories exceeds the norm of the needs of the body, excess kilocalories settle under the skin in the form of fat deposits.

For the normal functioning of the body, you need to determine the required number of calories per day for a person. The daily calorie rate is individual for each, its digital indicator will depend on the rhythm of life, gender and age of a person.

How many calories does a person spend per day?

It is believed that 1 kilocalorie is the amount of energy with which one gram of water can be heated by 1 degree. Every day, each person spends a certain number of kilocalories, which depends not only on these factors, but also on the glycemic index of products. This index determines the amount of insulin in products. With a high level of insulin in the blood, almost all calories consumed turn into fat deposits in the form of unattractive folds on the sides, abdomen and other problem areas.

Also, the thermal effect of food affects the number of calories a person consumes per day. It shows the amount of energy that a person needs to digest food. Meat, fish, vegetables and rice have a high thermal effect. Low thermal effect is observed in flour and sweet products.

After analyzing your diet, you can easily calculate the approximate number of calories that you consume daily, and make another nutrition program.

How many calories per day does a person need to lose weight?

The basic rule of any weight loss is the fact that you need to spend more calories than receive. To determine the number of calories per day, a person needs to first calculate the total amount of kilocalories needed for weight loss. Calculate the required calorie intake is possible in several steps.

First of all, it is determined which digital indicator of energy value is spent on maintaining natural processes in the body - respiration and thermoregulation, for example. It is generally believed that about 20% of the weight is needed for these purposes.

Further, how many calories a day a person needs depends on a lifestyle. To determine this indicator, we multiply the initial number obtained by the activity coefficient. If you lead a sedentary lifestyle - the coefficient is 0.2. If all your activity comes down to chores and walks, we multiply by 0.3. People who regularly, but not too often do sports or work hard at the duty station, multiply the number by 0.4. Professional athletes take the number 0.5 as a coefficient. The resulting number is summarized with the first paragraph.

To determine the number of calories spent on digesting food, we take the last figure and allocate 10 percent from it. This will be the energy spent on digestive processes. The total number of calories needed per day for a person will be the sum of the three numbers obtained.

Now you can determine how many calories you need per day for a person who wants to lose weight. It is clear that the number should be less than that obtained in the calculations. However, nutritionists recommend reducing the calorie rate gradually so that the body does not experience stress. For safe weight loss, it is recommended to multiply the daily calorie intake by 0.8, that is, reduce it by about 20%. For quick weight loss, you can reduce the daily norm by 40%, but no more.

There is even a special technique for reducing calories for those who want to lose weight. In accordance with the methodology "Zigzag calories" for a week, it is necessary to daily reduce the rate by 100-150 kilocalories. This method will completely relieve the body of unnecessary stress and prevent the occurrence of stress. A feature of the method is that the decrease in the norm of a person’s body weight occurs unevenly, there are more high-calorie days and less high-calorie ones. Thus, you can not only quickly lose weight, but also find the ideal ratio of spent and received calories.

Daily calorie intake for women and men

Depending on how many calories a person spends per day, an approximate rate can be given depending on gender. For men, leading a sedentary lifestyle under the age of 30, the calorie norm for maintaining weight is 2400. At the age of 30 to 50 - 2200 kilocalories, more than 2000 calories per day will be enough for the older males.

20-25 year old women who do not have constant physical activity, you need to consume 2000 calories. At the age of 25 - 50 years - 1800 kcal, and women after 50 will be enough 1600 kcal per day.

In my previous articles I mentioned more than once that the key to quick fat burning is to consume less calories than you burn per day. This rule is one of the three whales on which the whole system of healthy weight loss rests. Calorie control is necessary. If you eat more than you burn, you gain weight. If you eat less than you burn, you lose it.

So how would you more accurately measure the amount of calories burned? Is the simplest calculation suitable for us?

What is the process of burning calories?

The combustion process is carried out by three elements in action:

• Base Metabolism Rate   - That is, the speed with which your body burns calories at rest. Even at rest, your body is in constant activity - breathing, digesting food, engaged in mental activity. All this requires the energy that comes from burning calories. The basic metabolic rate is about 65% of the total volume burned per day.
• Activity level   - It takes into account those calories that you burn during physical activity or when the body is simply in motion. More activity - more calories burned. Activity is about 20% of calories consumed. Well, of course, this figure can vary depending on your personal activity.
• Thermal effect of food - Digesting food requires extra energy. As a rule, the thermal effect adds up to 10% to the total calories burned.

Calorie Burning Methods

Calorie Burning Method # 1: Harris Benedict

Most online calorie burn calculators are programmed using the Harris Benedict method, which takes into account your age, weight, height, and gender. So your basic metabolic rate is calculated. But we still have to calculate the level of activity, therefore, the resulting metabolic indicator is multiplied by the "Activity Multiplier" to obtain the final result. The thermal effect is taken into account in the calculation of the metabolic index.

Note that this method does not take into account the proportions of your body. But people with muscle mass are much more metabolically active and their body burns much more calories. This method overestimates the process for people with increased fat mass and underestimates it for those who have a little fat in the body (and even more muscle). As you can see, this is not an ideal option, but quite tolerable for beginners.

Calorie Burning Method # 2: Katch & McArdle

The Katch & McArdle method takes into account the proportions of the body in determining the metabolic rate and that is why it is considered the most accurate. This method uses the same activity multiplier as the previous one. But with all this, he also has his negative sides. The result of calculations in this method is completely dependent on body fat mass. And it’s impossible to accurately calculate the fat mass according to some general formulas. Katch & McArdle, of course, surpasses the previous method, but as a result, both of them fit the average person with the same average physique.

Calorie Burning Method # 3: Measure metabolic rate and activity level

The best way to gauge your metabolic rate is to use a metabolic analyzer. If you are worried that your metabolic rate is too low, then for you it will be an ideal option. It works like this: you breathe into a special tube for 10 minutes, and the analyzer reads. But there is one problem - metabolic analyzers can cost you thousands of dollars. What to do? The easiest way is to go to a medical center dealing with weight loss and healthy eating. Such a test costs about $ 150. Although the metabolic analyzer has its drawbacks. Metabolic rates in humans tend to vary throughout the day, depending on a number of factors. Although at the moment the analyzer is a "golden" computational method.

The best way to measure activity is to use a counter (e.g., BodyBugg or FitBit). It measures your physical activity with the built-in accelerometer. The fact that all these counters give an absolutely accurate result has not been scientifically confirmed. Their cost varies from $ 99 to $ 299. The main and most serious challenges that such counters are ready to take are measuring the amount of calories burned during cycling or weight lifting. This feature motivates people to give up a sedentary lifestyle.

So how can you calculate the calorie burning rate as accurately as possible if both the metabolic rate and the activity rate are so infinitely elusive? In my opinion, it is worth starting with the first two methods. This will give a general idea of \u200b\u200bthe combustion mechanism. Next, you should confirm the results of the first two methods with the help of measuring instruments to make sure that all calculations are correct.

Calorie Burn Formulas

Baseline metabolic rate

The Harris-Benedict formula determines the baseline metabolic rate ( basal metabolic rate, BMR) - the level of energy needs of the body without taking into account the additional energy necessary for any physical activity.

BMR is a kind of level of "resting energy" - the calories needed by the body to maintain vital activity. Any kind of physical activity increases real energy needs, therefore, requires an additional factor.

• Men:

BMR \u003d 88.36 + (13.4 x weight, kg) + (4.8 x height, cm) - (5.7 x age, years)

• Women:

BMR \u003d 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) - (4.3 x age, years)

Activity level

There are five types of physical activity: minimal (no physical activity), low (physical activity 1-3 times a week), medium (3-5 days a week), high (6-7 times a week), very high (exercise more often than once a day).

To determine the total energy and calorie needs of the body, you need to multiply the BMR corresponding to your gender, age and weight by a coefficient determined depending on your level of physical activity within a week:

• Minimum calorie rate \u003d BMR x 1.2
• Low, Calorie Rate \u003d BMR x 1.375
• Average calories \u003d BMR x 1.55
• High, calories \u003d BMR x 1.725
• Very High, Calorie Rate \u003d BMR x 1.9

Calorie Daily Calculation Examples

A man, 25 years old, height 178 centimeters, weight 72 kilograms, plays sports three times a week, on other days leads a sedentary lifestyle, working in the office:

• BMR \u003d 88.36 + (13.4 x 72) + (4.8 x 178) - (5.7 x 25) \u003d 1765
• Calorie norm \u003d BMR x Activity level \u003d 1765 x 1.55 \u003d 2735 kcal.

A woman, 25 years old, height 172 centimeters, weight 50 kilograms, does fitness four times a week, the rest of the time she leads an active lifestyle, working on her feet:

• BMR \u003d 447.6 + (9.2 x 50) + (3.1 x 172) - (4.3 x 25) \u003d 1333
• Calorie norm \u003d BMR x Activity level \u003d 1333 x 1.725 \u003d 2299 kcal.

Why is food more important than calories?

Determining the daily calorie intake needed to maintain weight is an important step for losing weight or gaining muscle mass. If you are losing weight, then lower the calorie intake by 10-20%; if you are gaining muscle, increase it by 20%.

In addition, the number of calories in itself is much less significant than the proportions of fats, proteins and carbohydrates in the diet, since 500 calories are both a portion of brown rice and chicken steamed, and a small piece of cake.

Calorie counting and proper nutrition are two of the most popular and relevant topics for those who care about themselves. And this is not surprising, because in order to be beautiful and healthy, we need to know as much as possible about proper nutrition, including how many calories a person should consume per day. It is not in vain to begin your journey to a healthy, rational and balanced diet, it is recommended that you count the daily calorie intake - this will be discussed in this article.

How many calories does a person spend per day?

The greatest amount of energy that the body spends during the day falls on the functions of the main metabolism in the human body, that is, to maintain the vital activity and work of all organs at rest. Calculating this amount is quite simple, for this you need to know only the weight of the person. Given that about 1 kcal per hour is consumed per 1 kg of total body weight, you can easily determine how many calories a person spends. For example, we calculate this value for a person weighing 65 kg.

The main exchange \u003d 1 * 65 * 24 \u003d 1560 kcal / 24 hours.

But here it is also worth considering gender, because the level of energy consumption of a woman is 10% lower than the level of male energy consumption. Therefore, for a woman with the same weight, the main exchange will be: 1 * 65 * 24 * 0.9 \u003d 1404 kcal / 24 hours.

We found out how many calories a day a person needs to fulfill basic needs, but what about physical activity and lifestyle? After all, every day we spend a lot more energy than the above calculation shows. The physical activity of a person manifests itself throughout the day, even when we sit, ride in vehicles or take a shower, because it also requires separate energy costs. It is calculated due to the coefficient of human activity. The more mobile lifestyle we lead, the more calories we spend. Calculating exactly how many calories per day a person needs to maintain physical activity is quite difficult, because you need to take into account absolutely all energy consumption during the day.

On average, for the implementation of basic daily activities (sleep, walking, housework, movement, rest, work, etc.) a person needs from 500 to 1000 kcal, but it all depends on the intensity and intensity of the daily schedule (take an average of 750 kcal). Do not forget about physical training, if any. Training hourly a day with an average level of load, while having a weight of 65 kg, you will spend an additional 65 * 7 \u003d 455 kcal, where 7 is the average load factor during an hour of training.

Given all the calculations done above, you can easily determine how many calories per day you need. To do this, it is enough to summarize the obtained values.

For women: 1404 + 750 + 455 \u003d 2609 kcal (however, keep in mind that if you have a less active lifestyle and workouts are irregular or absent, this number can be much less).

For men: 1560 + 750 + 455 \u003d 2765 kcal.

To satisfy the daily calorie intake, we must adhere to a certain diet, depending on the calculated rate. Plan your diet and choose products for it will help the table calorie foods and ready meals. By choosing the foods that you eat throughout the day, knowing their calories, you can easily calculate the number of calories that you eat. This will help you determine not only the portion size, but also, for example, limit the use of "excess" calories for the body, which lead to excess weight.

Let us cite as an example some foods and dishes that we eat daily, their weight and calorie content. Knowing these parameters and your daily calorie intake, you can check whether the calculated calorie count matches the actual number consumed, and also make a conclusion about how well you eat. For convenience, we will divide the products and dishes into two categories: the most high-calorie and the least high-calorie.

Foods and dishes with the highest calorie content (calorie content per 100 grams):

• halva - 600 kcal;
• chocolate - 550 kcal;
• whipped cream with raisins (1 serving) - 800 kcal;
• smoked bacon - 475 kcal;
• hamburger (1 pc.) - 510 kcal;
• french fries - 239 kcal;
• butter or margarine - 720 kcal;
• walnuts - 610 kcal;
• nut paste - 650 kcal;
• prunes with chocolate - 612 kcal;
• lard - 900 kcal;
• cherry pie (1 slice) - 410 kcal;

Products with the lowest calorie content (calorie content per 100 grams):

• tea without sugar - 0 kcal;
• coffee without sugar - 0 kcal;
• mineral water with or without gas - 0 kcal;
• watermelon - 12 kcal;
• melon - 16 kcal;
• zucchini - 20 kcal;
• cauliflower or sauerkraut - 16 kcal;
• carrots (1 pc.) - 12 kcal;
• cucumbers - 8 kcal;
• tomato or pepper (1 pc.) - 19 kcal;
• tomato soup without additives - 14 kcal;
• tangerines - 13 kcal.

This list is far from complete, because every day we use a huge variety of products, depending on individual preferences. But it helps us at least roughly imagine how many calories a day a person consumes. Therefore, if you want to eat right and bring maximum benefits to the body, take a closer look at the calorie content of foods and their choice.

We are all well aware that the body needs calories for normal functioning (or kcal - since kilocalories, where 1 kilocalorie \u003d 1000 calories are generally considered to be the unit of energy and energy value). We get them from the food we consume. Then received calories the body spends for the implementation of its life. But how do you understand how many calories you need to stockpile, so that everything is in balance and harmony, so that there is no "either busting or shortage."
  Many of us monitor our weight and, at least, want to fix the arrow on the same division, and some pursue the goal throw a few extra pounds.

Most likely, it will not be a secret to say that those calories that enter our body during the day should be in the same amount (and if you want to lose weight, then it should be consumed more), otherwise the excess will be stored in fat. That's why it is important to know how much has arrived and how much has gone.   Of course, the more we move, engage in physical exercises, active leisure activities, the more likely it is that weight will not increase. But it’s not always possible to go to the gym. So how to "burn" the excess ... eaten up. Let's get it right.

So, we repeat IMPORTANT MOMENTWhich we must always consider:

- if we eat more than we spend energy - our weight will gradually increase;

- if we eat as much as our body needs to cover energy needs - our weight is stable;

- if we eat less than the body needs to provide energy, it will use it from fat reserves, and this will lead to weight loss.

WHAT IS THE SAME MEDIUM-DAILY RATE OF KILOCALORIES RECEIVED IN THE ORGANISM

For men:

Inactive lifestyle - from 2000 to 2400 kcal (depending on age: the older, the less need)

Moderately active lifestyle - from 2200 to 2800 kcal

Active lifestyle - 2400 - 3000 kcal

For women:

Inactive lifestyle - 1600 - 2000 kcal

Moderately active lifestyle - 1800 - 2200 kcal

Active lifestyle - 2000 - 2400 kcal

Calories consumed are easy to calculate, they are indicated on almost every product. For example, here is this cheat plate:

Now it’s worth finding out WHAT IS OUR ORGANISM SPENDING ONLY.

- the main energy exchange;
  - performance of any work or physical activity - it takes 15-30% of incoming kilocalories, depending on the type of activity;
- digestion and assimilation of food - the body spends 5-10% of energy consumed for work on digesting food.

Even when we, it seems to us, do nothing: sleep, lie on the couch - our body spends energy. Calories are needed for everything: for breathing, for maintaining a comfortable body temperature, for beating our heart.

For the calculation, approximate data is taken, since the calorie spent per day depends on sex, age, height, weight, individual characteristics of the body, and, by the way, on the time of year.

1. When we eat:
  most of the energy is spent on the digestion of animal proteins. In this case, the consumption of calories (energy) reaches 30-40% of the energy value of proteins;
  the cost of digesting carbohydrates is 4-7%;
  fats - only 2-4%.
  Therefore, how much we spend calories with food depends on the time of day:
  during breakfast, the body spends 60 kcal, lunch - 85 kcal, and dinner - 60 kcal.

2. When we sleep:
  During sleep, a person spends an average of 60-70 kcal per hour, but this is provided that the duration of sleep is about 8 hours and immediately before bedtime carbohydrates or fats were not consumed.

3. When we work:
  On average over an 8-hour business day:

Office workers (secretaries, accountants, programmers, administrators, etc.) - 550 kcal;

Workers in the service sector and education (sales consultants, teachers, etc.) - 1050 kcal;

Workers with moderate to heavy physical work (bus drivers, cleaners, etc.) - 1,500 kcal;

Hard physical workers (movers, athletes, etc.) - 2050 kcal.

4. While walking:

A leisurely walk in 1 hour will “burn” 190 kcal,
  Brisk walking - 300 kcal.

5. Home:
  Rest in a prone position - 70 kcal;
  Reading aloud - 90 kcal;
  Housework - 120-280 kcal; (depends on the type of work, for example, washing dishes - 50 kcal, washing windows - 280 kcal, washing the floor - 280 kcal)
  Taking a shower (10 min) - 40 kcal;

6. Activities:
  Jogging - 380 kcal;
  Skiing - 420 kcal;

Swimming - 200-420 kcal;
  Cycling - 220-450 kcal;
  Ice skating or roller skating - 200-620 kcal;
  Beach Volleyball - 298 calories;
  Dances - 350 kcal;
  Jumping rope - 350 kcal;
  Bowling game - 250 kcal.