Calorie consumption for various activities for weight loss: table

Any diet and principles of proper and balanced nutrition require a higher calorie expenditure than consumption. In order to keep yourself in shape, you should eat exactly as many calories as the body spends during the day. Everything is very simple: an excess leads to excess weight, a disadvantage provokes weight loss.

What are calories?

Calorie is a unit of energy. The metabolic processes in the body are interconnected with calorie expenditure, since metabolism simply will not work without energy exchange. However, this does not mean at all that the body spends calories only during training, any activity starts this process. For example, the main calorie expenditure is accounted for by the organs that support the body's vital functions: heart, lungs, liver, and kidneys. Therefore, even when you are lying on the couch, the body does not stop wasting energy.

How many calories are spent on the functioning of the body?

In the course of the research, scientists found that on average, for one hour of the body’s work, one calorie is spent for every kilogram of a person’s mass, so on average 1800 calories per day are spent on the body’s work alone. This value is very approximate, since parameters such as gender, height, age, muscle and fat have a greater impact on energy consumption.

In order to increase the burning of calories consumed, you just need to move more and do more household chores, because cleaning is also an excellent physical activity.

How are calories burned?

Any activity, even reading a book, entails the loss of a certain amount of energy and calories. The more intensive the work done, the higher the consumption. However, this indicator is affected by any even the most seemingly insignificant factors, such as weather and temperature in a room or on the street. To calculate how much the body spend on functioning during the day, you can evaluate your own lifestyle. To do this, refer to the table and calculate how many calories per day should be consumed so that extra pounds are not deposited on the sides. Accurate awareness of your daily consumption and energy consumption will not only keep you in shape, but also lose weight without going to the gym and hard diets.

Energy metabolism

There is also such a thing as energy metabolism. Probably, each person has a friend who can eat a huge piece of cake before going to bed and can’t recover a gram. Such people usually do not adhere to the basics of proper nutrition and do not play sports at all - they are lucky with nature and a high rate of energy metabolism. As a physical activity, such a walk is perfect for such people. Calorie consumption while walking is high enough and helps not to overeat.

The amount of heat generated at rest is the main indicator of the intensity of energy metabolism. It is inherent in nature that among female representatives it is 15% lower than in the male half of humanity. Consequently, women prone to overweight are slightly more numerous than men.

Therefore, frosty walks are especially useful for losing weight, in 20 minutes the body says goodbye to 100 kcal. The only negative of such winter walks in the fresh air is the subsequent appetite. The body will want to make up for this lack of energy in the body, which was spent on keeping warm. It is important to deceive the body by drinking a cup of tea, for example, or eating a hot low-calorie dish.

How does work affect calories?

It is said that office workers are gaining weight much faster than other professions. But no matter how surprising it is, even with office work in a sitting position, a certain amount of calories is burned. Can you imagine how many gestures a person needs to make in order to find that very comfortable pose? And how many times will you have to get out of the chair in order to at least go for a snack? Of course, these movements cannot be considered physical activity at all, but up to 300 calories can be burned in a sitting position during a day.

And when the season of summer cottages and kitchen gardens begins - you have free fitness in your pocket. A couple of days of hard work at the cottage in the garden and a kilogram on the scales, as it happened. Only one hour of work on a flower bed burns about 350 calories, and this is a whole day in the office.

Why can not you starve?

Some ladies, wanting to say goodbye to being overweight, go on a hunger strike. But this is strictly forbidden, because thanks to food, a person not only stocks up calories, but also receives all the necessary vitamins, proteins, fats, carbohydrates, trace elements, without which the body simply cannot function.

Any type of activity involves the consumption of calories. For example, for a full eight-hour sleep, the body burns as many calories as if a person washed the floors for an entire hour without stopping. Even breathing, hair growth and the movement of blood throughout the body - all these processes require a sufficient amount of energy.

How to lose weight?

Nutritionists do not get tired of repeating with all their charges: in order to say goodbye to extra pounds, you should spend more calories than you consume, for this you need to familiarize yourself with the calorie consumption table. There is no other way, the only way to start the process of losing weight. However, this does not mean at all that it is time to run to the gym and exhaust yourself with training on simulators. It is much nicer to go, for example, to the pool. The water temperature in the pools and in natural reservoirs is much lower than body temperature, therefore, calories are consumed not only with active movements, but also due to being warmed up. Therefore, only an hour and calorie consumption during swimming will be at least 400 kcal, and this, for a minute, a full dinner with hot, meat and still salad on top. Moreover, it is even more than an eight-hour work day in the office. The same scheme works with the use of cold drinks. After all, the body and they will try to "warm". For more information, see the calorie consumption chart.

Calorie Burning for Various Activities

Any movement is an expense of energy. Even the most ordinary and familiar daily activities can be varied so that calorie consumption will increase several times. For example, if a person just sits, then an hour of such sitting takes up 30 calories, and what will happen if you pick up knitting needles and start knitting a scarf? Already in an hour you can burn as many as 100 calories and a warm scarf for the winter will be most welcome. This is because during knitting, in addition, arms, shoulders, and back are strained, because you need to try to keep the spine in balance. As we can see, calorie consumption for different activities can vary significantly.

The best way to say goodbye to extra pounds is intensive cleaning. Just dusting and washing dishes burns about 300 calories in an hour.

Good news for fans to go shopping again. Choose the largest shopping center and go, in one hour of intensive shopping you can burn as many as 250 calories and combine business with pleasure.

The more active movements you make during the day, the more energy you get. Do not be lazy to walk the dog, take an active part in games with children. It is advisable to burden yourself with active actions so that the work of muscles, even while playing with children, is as intense as possible. Excellent calorie consumption when walking in the fresh air will help to forget about excess weight forever. Especially if such walks are regular.

What kind of work consumes calories?

The rate of calorie consumption depends on a person’s lifestyle. Office sedentary work does not involve muscles. This type of activity involves the expenditure of 2250 calories per day, if other physical activity is not provided. The situation is different for those who have work associated not only with sitting at the table, but also with active movements. For example, sellers, teachers spend about 2650 calories per day. Such professions as the postman, waiter, and cook get a small muscle load during the work, and the daily calorie expenditure rises to 3,000. The golden mean includes representatives of such professions as painters, fitness instructors, and locksmiths - they consume about 3,500 calories per day. Hard workers, such as movers, athletes consume about 4,000 calories per day. The most difficult thing is for mine workers or masons, whose work is recognized as very difficult, and energy consumption is approaching 5000 calories per day. Calorie consumption per day for men can be significantly higher than for women.

In order to determine how many calories your body spends during the day, you should check the figures in the table. For example, mental work consumes far fewer calories than physical. Therefore, if you spend most of the day in the office, you should seriously think about other physical activities, take more walks and even, if possible, sign up for the gym. The main thing is to create a deficit between consumption and calorie expenditure.

Sports Activities

To begin with, we turn to the table, which will help determine how many calories are spent on the implementation of a particular sports activity. The calorie burning table for standard sports activities is presented below.

The calorie expenditure in the table is given per hour of training.

Daily work

In addition to hard sports training, energy consumption can be ensured by ordinary household chores. Calculation of calorie consumption for weight loss from daily activities is calculated in accordance with the following table:

You can spend energy no matter what type of activity you do. Vacuuming a room and at the same time, dancing, you can burn as many calories as with a 15-minute run. Losing weight is a process that should take place comfortably, so the main task of all losing weight is to find the area of ​​physical activity that will appeal to more than others. Calorie expenditure for various activities also depends on the intensity of the work performed.