Even when you and I, it would seem, do nothing: sleep, lie on the couch with your favorite book or watch TV, our body spends energy. Calories are needed for everything: for breathing, for maintaining comfortable temperature body, for the beating of our heart. It is easy to guess that the state of the figure directly depends on how many calories a person spends, that is, how much he spends on his daily needs:
- if we eat more than we spend, our weight gradually increases, and the stronger the “surplus”, the faster the figure deteriorates;
- if we eat exactly as much as our body needs to cover energy needs, our weight remains stable;
- if we eat less than what is required to provide our body with energy, it will draw it from fat reserves, which will lead to weight loss.
overeating and incorrect choice diet threaten not only problems with appearance. Excess fat settles on the walls of blood vessels and clouds the internal organs, interfering with their normal operation. That is why it is so important to be aware of how many calories do you personally burn in one average working day. Then you can easily calculate the recommended calorie content of your diet and stick to a meal plan.
So if you want to lose weight naturally, take a calculator and calculate how many calories are spent per day by a person like you, that is, the same gender, age, weight and with the same level of physical activity:
- girl from 18 to 30 years old - 240 x (0.062 x weight + 2.036);
- a young man from 18 to 30 years old - 240 x (0.063 x weight + 2.9);
- a woman from 31 to 60 years old - 240 x (0.034 x weight + 3.54);
- a man from 31 to 60 years old - 240 x (0.05 x weight + 3.65);
- woman over 61 years old - 240 x (0.04 x weight + 2.75);
- a man from 61 years old - 240 x (0.05 x weight + 2.46).
The result you get is not final. It must be multiplied by the so-called coefficient of physical activity. If you lead a predominantly quiet and sedentary lifestyle, multiply the result by 1.1. If you often walk, play with children, run a large household, or exercise regularly, multiply the resulting figure by 1.3. Well, if you have to do a lot of hard physical work, or you are a professional athlete, multiply your result by 1.5.
The matter remains for the main thing: to find out how many calories are spent and how much is consumed. For at least one week, write down everything you eat and drink in a day in a food diary. Be sure to record in the diary even things that seem insignificant at first glance: a spoonful of sauce, candy, a glass of lemonade. Then carefully analyze your records and calculate how many calories you consume on average in one day. Compare this figure with the result of the above formula, and you will see a real balance between how much is eaten and how many calories are spent.
Doubt the objectivity of calculations? Want more specifics? Then read our next chapter, in which we will analyze the energy costs of each specific type of physical activity.
How many calories does a person spend in a whole day
We started our conversation with the fact that even sleep takes a certain amount of calories from a person. To be precise - about 60-70 kcal per hour. But this is provided that you sleep at least 8 hours in a row, do not eat before bedtime, you are comfortable and calm, and the room has a comfortable, cool atmosphere. A short, restless sleep on a full stomach will take you almost more energy than it restores.
And so you wake up and go to work. How many calories are spent on an average eight-hour workday depends on who you work for:
- Office workers - 550 kcal per day;
- Employees of educational and commercial institutions - 1050 kcal per day;
- Transport and manufacturing workers - 1500 kcal per day;
- Workers in construction and other professions requiring hard physical labor - 2050 kcal per day.
The work day is over and you go home. If you do it on foot, then it makes sense to figure out how many calories are spent when walking.. This figure depends entirely on the pace of the walk. When you walk slowly, you spend an average of about 190 kcal per hour, and if you are in a hurry, then all 300.
You also need to take into account your age and weight, since an elderly person, and even a full one, will have to spend much more energy on a walk than a young and slender one. Therefore, it is quite difficult to establish exactly how many calories are spent when walking, without knowing the physiological parameters of the “walker”.
Imagine an average person thirty-five years old weighing 80 kg. Here are his energy costs for different types activities per hour:
- take a shower - 10 kcal at a time;
- relax on the couch - 69 kcal;
- read aloud to a child - 90 kcal;
- clean up the apartment - 250 kcal;
- ride a bike - 220-450 kcal;
- jog - 380 kcal;
- skiing - 420 kcal;
- swim in the pool - 200-400 kcal;
- play volleyball - 300 kcal;
- rollerblading or skating - 200-600 kcal;
- jump rope - 360 kcal.
The day is drawing to a close and you decide to have dinner. By the way, a person also spends energy on the absorption and digestion of food. How many calories are spent on food depends on the time of eating. If 60 kcal is enough for breakfast and dinner, then to digest lunch, you usually need about 85 kcal.
How many calories are spent on household chores
We followed the usual day of a person engaged in a permanent job. But what about housewives? Should they be considered people with the lowest coefficient of physical activity? This would be very unfair. An ordinary woman spends far more calories on household chores and childcare than her husband, who sits at an office desk from nine to six. So how many calories does the average housewife burn per day? Let's look at the table:
- wipe the dust - 80 kcal;
- wash windows and mirrors - 280 kcal;
- wash dishes - 50 kcal;
- clean plumbing - 270 kcal;
- wash the floors - 130 kcal;
- vacuum carpets - 200 kcal;
- sweep the kitchen - 100 kcal;
- rearrange furniture - 230 kcal;
- iron linen - 70 kcal;
- cook dinner - 75 kcal;
- hand wash - 110 kcal.
If you have your own household plot, where you regularly engage in "agrofitness", then your energy costs increase significantly. Any kind of agricultural activity (planting, watering, weeding, harvesting) takes from 150 to 200 kcal per hour.
Finding out for sure how many calories you personally burn in one day is quite difficult.. However, if you persevere and carefully record all your actions, you can get a very specific idea of \u200b\u200bits energy expenditure.
Any human activity, including sleep, requires the consumption of a certain amount of calories (energy) that enter the body with food. Weight directly depends on how many calories a person spends per day and how much of them enters his body with food. Based on this, the following conclusion can be drawn:
- If a person consumes more calories than he spends in a day, his weight is growing rapidly;
- If the ratio of calorie intake and expenditure is the same, the person's weight stands still;
- If more calories are expended per day than they come from food, a person begins to lose weight.
Extra calories not spent during the day gradually turn into fat deposits on the internal organs, as well as fat folds in the abdomen and thighs, which very soon become visible to the naked eye. That is why many are interested in how many calories are spent on various activities.
If you want to lose weight, a person needs to calculate how many calories are spent per day, and how many of them come from food. It is also important to consider the rate of calorie intake from food, which is different for people. different ages and gender. This rate is calculated using the following formula:
- For women aged 18 to 30 years - 240 x (0.062 x weight + 2.036);
- For men aged 18 to 30 years - 240 x (0.063 x weight + 2.9);
- For women aged 31 to 60 years - 240 x (0.034 x weight + 3.54);
- For men aged 31 to 60 years - 240 x (0.05 x weight + 3.65);
- For women over the age of 61 - 240 x (0.04 x weight + 2.75);
- For men over the age of 61 - 240 x (0.05 x weight + 2.46).
The result obtained must be multiplied by the CFA (physical activity coefficient), which is 1.1 for low activity, 1.3 for moderate activity, and 1.5 for high activity.
To calculate the actual number of calories consumed with food, a person needs to keep a food diary during the week, in which each meal (in grams) and water (in milliliters) is recorded, the main actions (going to work, cleaning the house) are described in detail, as well as weight is recorded daily. Thus, by the end of the week, you can analyze how many calories are spent on average per day, which foods affect weight gain or loss, and whether the principles of proper nutrition are followed.
How many calories does a person burn per day
During sleep, a person spends an average of 60-70 kcal per hour, but such a successful loss of energy occurs only under the following conditions:
- Sleep lasts at least 8 hours;
- The person did not experience stress during the day and goes to bed in a relaxed state;
- During sleep it should not be hot, the room should be well ventilated;
- No carbohydrates or fats were consumed immediately before bedtime.
During work, how many calories are spent per 8-hour working day depends on the nature of the profession, namely:
- Office workers (secretaries, administrators, programmers, etc.) - 550 kcal;
- Service and education workers (teachers, store consultants, etc.) - 1050 kcal;
- Workers with moderately hard physical work (bus drivers, machine operators, etc.) - 1500 kcal;
- Workers of heavy physical labor (loaders, athletes, diggers, etc.) - 2050 kcal.
How many calories are spent when walking depends on the speed of the walk. So, if a person walks at a slow pace, then for an hour of such a walk the body will spend 190 kcal, and during a fast walk - 300 kcal. All calculations of how many calories are spent when walking are approximate, since the weight of a person must also be taken into account. The more a person weighs, the more calories he will spend on walking, and vice versa.
On average, with a weight of 80 kg, a person spends the following amount of energy per hour on various activities:
- Rest in a prone position - 69 kcal;
- Reading aloud - 90 kcal;
- Housework - 120-250 kcal;
- Jogging - 380 kcal;
- Skiing - 420 kcal;
- Taking a shower (10 min) - 40 kcal;
- Swimming - 200-420 kcal;
- Biking - 220-450 kcal;
- Skating or rollerblading - 200-620 kcal;
- Beach volleyball - 298 calories;
- Dancing - 359 kcal;
- Jumping rope - 359 kcal.
During meals, how many calories are spent depends on the time of day. So, during breakfast, the body spends 60 kcal, lunch - 85 kcal, and dinner - 60 kcal.
How many calories are spent doing daily activities
During the routine homework the human body is still actively spending energy in housework, as in sports. How many calories the body of the average housewife spends per day depends on the work she does. Scientists have calculated that for half an hour of cleaning around the house, the following amount of energy is expended on average, depending on the type of activity:
Working in the garden or front garden also has a positive effect on the loss of excess calories. Watering the beds contributes to wasting 160 kcal per hour, digging up the beds - 180 kcal, pruning - 178 kcal, planting seedlings - 150 kcal, weeding - 170 calories, fertilizing - 200 calories, cleaning the leaves - 150 kcal, harvesting - 180 kcal.
During the day, a person every minute expends energy to perform various activities. It is rather difficult to calculate how many calories are spent in general per day, since each action performed must be taken into account. If you want to lose weight, the most important thing is to spend more calories per day than to consume energy with meals. To do this, it is quite enough to calculate the rate of calorie intake from food per day, make entries in a food diary and lead an active lifestyle.
Video from YouTube on the topic of the article:
Those who follow the figure use different ways maintaining your normal weight. One of the most popular is the method of counting the calories that the body receives from food and then expends. But at the same time, many do not take into account that the human body burns energy even when it does not move. Therefore, it is extremely important to know how many calories are spent in a state of calm in order to make up for yourself. optimal menu and plan the regimen correctly, without overdoing it with physical activity unnecessarily.
How many calories are spent per day with a sedentary lifestyle?
If we do not move, this does not mean that the life in our body freezes. Our organs are still consuming energy for their work, expending a considerable amount of calories for this. Of course, they will still be spent less than with active.
It is worth noting that the number of calories consumed per day depends not only on lifestyle, but also on age. After all, the older a person, the slower his metabolism. Therefore, a woman 18-25 years old who does not do additional exercise and are mainly employed in a sedentary sphere, they spend about 1800-2000 kcal per day, after 26 years this figure is already 1500-1700 kcal, with the onset of menopause, the norm decreases to 1400-1500 kcal per day.
How many calories are spent on mental activity?
So many women today work in the office, doing mental activities. It is believed that it takes much less strength than physical work. But this is not entirely true. If you are just doing routine things and do not experience strong ones, then you will spend only 2% of all the energy that has entered the body. If you are worried or stressed, then the figure will increase to 12%. That is, in a normal state during the working day, if you practically do not move at all, you will spend only 70-100 kcal. 
If you experience strong emotions, then it will be 700-1000 kcal. The same effect can be achieved if intellectual activity is slightly diluted with physical exercises.
How many calories are spent sleeping?
It will also be useful to know how many calories are spent during sleep. It all depends on the number of inactive night hours, since you can use about 70 kcal per hour. But only on condition that the dream is full. Thus, after sleeping for the prescribed 7 hours, you can effortlessly spend 490 kcal.
For any daily activities, whether it is work, household chores and even recreation, a person needs energy. We get it in different ways - with food, drinks, sunlight, all kinds of bioadditives. Recovery of spent energy occurs in sleep and during various types of passive rest. But how many calories does a person spend per day and what is the rate of this indicator? We studied this issue, found out how many calories are spent on daily activities, on physical and mental stress. How many calories the body spends on the process of digesting food and even in a dream. And we are happy to share this knowledge with you. Go?
What do we spend calories on?
A person accompanies each of his actions with the expenditure of energy. Another thing is that some types of activities clearly demonstrate increased energy consumption (for example, playing sports), while others are not so obvious - we don’t even think about them (physiological processes). Let's find out why the human body needs calories to live in the usual rhythm and feel as comfortable as possible.
- Reception and processing of food entering the gastrointestinal tract.
- Maintaining muscle tone.
- Ensuring normal body temperature.
- Full work of internal organs - kidneys, heart, brain, endocrine glands, lungs (respiratory muscles).
- Ensuring the uninterrupted flow of exchange reactions.
- The functioning of the nervous system.
Calorie consumption during sleep
All of these processes require energy, and hence calories. These vital energy expenditures account for approximately 60 to 80% of the total daily calorie intake.
Moreover, the consumption of the latter is carried out continuously, even in a state of complete relaxation and rest - only, perhaps, slightly reduced. On average, calorie consumption occurs at a rate of 1 kcal / kg / hour. Here we are talking about the value of the main exchange, which is 4.18 kJ.
Energy consumption during sleep varies from 60 to 70 kcal per hour. These are quite impressive calorie costs, but special conditions are required for their implementation:
- firstly, the duration of sleep should be at least 8 hours a day;
- secondly, it is necessary to sleep in a cool, pre-ventilated room;
- thirdly, it is undesirable to consume fatty and carbohydrate-containing foods immediately before bedtime;
- fourthly, you need to go to bed in a relaxed and calm, and not in a stressful state.
Physical and mental activity
A considerable expenditure of calories is required by physical and mental activity person. At the same time, in relation to the latter, the numbers will be much smaller. But they increase if this process is accompanied by strong emotions, gestures, which is possible, for example, when public speaking, reading a book with a soul-stirring plot, participating in a heated argument with opponents and the need to defend your point of view. Returning to the energy expenditure for physical activity, you can adjust the value of this indicator by choosing a particular sport. For example, jumping rope requires a person to consume 360 kcal / hour, jogging - 380 kcal / hour, cycling - from 220 to 450 kcal / hour, roller skating - an average of 500 kcal / hour.
Energy consumption for digestion
What else does a person spend calories on per day? Naturally on the digestion of the food consumed. It is worth considering in more detail the energy consumption for digestion. They are more significant regarding the breakdown and assimilation of protein foods - up to 40% of the total calorie intake of proteins consumed. For comparison: digestion of carbohydrates requires only 4-7%, and fats - 2-4%.
Although most modern people and lead a sedentary lifestyle, they are somehow forced to move on foot, at least on the way to work. So, the calorie consumption during slow walking will be 220 kcal per hour of walking. If you move at an intense pace, you can lose about 300 kcal during the same time. Interestingly, the higher the body weight, the greater the energy consumption of a person for walking.
Consumption and consumption
According to scientists, a modern person spends a little more than 2000 kcal daily on his life activity, and approximately 2200 kcal. Interestingly, our ancestors needed a much larger amount of energy: for example, soldiers in the army during the reign of Peter I consumed up to 4500 kcal per day each. That was the energy value of the daily diet of a fighter. Reducing daily calorie expenditure by half today is associated with maintaining modern man in the vast majority of cases, a sedentary lifestyle. In this regard, we often get more energy from food than we need. As a result, calories do not have time to be processed, hence the accumulation of excess weight. It is not for nothing that obesity is the scourge of the 21st century.
Calorie requirements vary by gender and age group specific person. So, girls aged 15 to 19 need 2400 kcal per day, while the same young men should consume 600 kcal more. The difference between the sexes in calorie needs in the period of 25-51 years is similar. This applies to both hard physical labor (3000 and 3600 kcal) and sedentary work (2000 and 2500 kcal). Older men should only consume 200 kcal less per day than their peers (1700 versus 1900 kcal).
It has already been said above that the deviation of the amount of energy consumption per day from the amount of calories consumed towards the latter is fraught and, with systematic repetition, usually ends with an increase in the weight of a person, and at a rapid speed. On the contrary, when an individual spends more calories per day on life than he receives, he begins to lose weight. These two rules can be used in practice if you want to get rid of exhaustion or hated kilograms. A person's weight will remain in place in the absence of distortions in the ratio of costs and calories received by the body.
Daily household chores
During the day, we spend energy on a variety of activities that we are used to. We do not even attach much importance to them, because they have become our habits, an integral part of our daily existence.
How many calories does a person spend on daily needs? For example, each of us takes a shower at least once a day. On this we spend not a lot, not a little 40 kcal, provided that water treatment lasts 10 minutes. Some people like to go to the pool. Swimming makes you spend from 200 to 420 kcal per hour. Do you love to dance? 60 minutes of vigorous movement will make your body lose more than 350 kcal. Book lovers take note: Read aloud to increase energy consumption. So you say goodbye to 90 kcal for an hour of pleasant pastime.
The enjoyment of a meal also does not pass without a trace for energy reserves. Breakfast and dinner cause consumption of 60 kcal, eating from noon to 15.00 in the afternoon requires 85 kcal.
The usual rhythm of life implies for the lion's share of humanity the implementation of daily homework - in order to maintain order in your home and a full existence in the coziness and comfort of your own and household members. For all activities in this category, we are forced to spend calories. See:
- for washing dishes - 50;
- on the wet cleaning(washing floors) - 130;
- for ironing clothes - 70;
- for dusting - 10 kcal more;
- for hand washing (for example, things that require delicate cleaning from dirt) - 110;
- for washing windows and mirrors - almost 300;
- for changing bed linen - 35.
Proper calorie consumption is the key to good health and decent physical shape!
Hello again, dear readers! Nutritionists constantly say that you can achieve results in losing weight only by reducing the calorie intake per day. After all, it is calories that are the main factor affecting weight, its decrease, increase and retention, so it is important to know these indicators. Today we will reveal the topic - how many calories a person spends per day.
Energy spending
Energy is consumed by a person continuously throughout the day, fueled by food. And this cost varies from person to person. There are 2 types of energy costs:
- Unregulated with spending that keeps us alive. These indicators are average for each category of the population, where men spend 1700 Kcal per day, and women 1400.
- Adjustable, related to activity during the day - the higher it is, the higher the energy consumption, respectively.
The energy produced from fats is 2 times less than from carbohydrates. There are established calorie expenditures based on various types of physical activity, for example, jogging consumes an average of 485 Kcal per hour, running at a pace will require an expenditure of 980 Kcal.
Caloric content is the amount of energy received by the body with food after its complete assimilation. To determine the energy value, food is burned in a calorimeter, and the measurement is made on the heat released into the surrounding water bath. In the same way, energy consumption is measured in humans.
The daily requirement is based on metabolism multiplied by physical activity, which is calculated as follows - 1 Kcal per kg of weight multiplied by weight (nominal) in kg and multiplied by 24 (hours).
Calorie consumption depends not only on physical activity, age, gender, weight and individual characteristics organism.
The average consumption of proteins per day is from 80 to 120 g, in pregnant women they are increased - up to 150. Carbohydrates should be consumed from 400 to 600 grams. Women require less food intake than men.
Fundamentals of rational nutrition
For normal human life, it is necessary to follow the rules of a balanced diet and the regimen:
- Food should be varied, not ignoring any products, that is, there is meat, fish, cereals, bread, vegetables, fruits and greens on your table;
- Properly distribute the diet, breaking down the meal during the day into 3-5 meals, taking into account the speed of assimilation of certain foods - meat is kept in the stomach up to 6 hours, legumes with potatoes 4 hours, cereals and bread 2 hours;
- Set a certain regime for yourself, constantly adhering to it, allowing the gastric juice to be properly produced, which will contribute to good digestion;
- Be moderate in food - do not overeat, you need to get up from the table with a slight feeling of hunger;
- Chew food slowly, without rushing;
- Try to eat in a favorable psychological and environmental environment with beautiful serving table.
Try to observe the established diet even on holidays and weekends, not allowing yourself to relax.
Calorie intake rates
Daily calorie intake, as mentioned above, depends on many factors, the basis of which is physical activity. Below is a table with approximate data that will help an adult orient himself:
| Sedentary lifestyle (Kcal) | Moderate activity (Kcal) | Active Life (Kcal) | |
| Men | |||
| 19-30 years old | 2400 | from 2600 to 2800 | 3000 |
| 31-50 | 2200 | from 2400 to 2600 | from 2800 to 3000 |
| over 51 | 2000 | from 2200 to 2400 | from 2400 to 2800 |
| Women | |||
| 19-25 years old | 2000 | 2200 | |
| 26-50 | 1800 | 2200 | |
| over 51 | 1600 | 1800 | |
| 19-30 years old | 2400 | ||
| 31-60 | 2200 | ||
| over 61 | 2000 |
The obligatory rate of calorie intake in the body also depends on your goals - whether you are struggling with excess weight or not. In the first case, the number of calories should be less than average.
With a sedentary lifestyle, they also require a reduced amount during the day.
Calculation methods
In the photo: products with a calculated calorie content
Several methods have been invented for calculating calories per day - the Harris-Benedict formula, Muffin-Jeor and Ketch-McArdle. Let's consider each in more detail:
- To estimate basal metabolic rate with daily energy requirements, the popular Harris-Benedict formula is most often used. The final number shows the number of calories to consume per day if you want to maintain your current weight.
- The formula created by Muffin-Jeor is considered more accurate, but the calculation does not take into account physical activity, but only the main exchange.
- The Ketch-McArdle formula does not take into account weight, height and age, only weight in kg.
To get a more accurate way of calculating calories, it is necessary to use the basal metabolic rate (BMR), which is an indicator of the calorie content required daily for the body to function in a calm state, doing nothing (during sleep). One “but” - this formula is suitable for people with average body weight and it looks like this:
- Women need to add height in cm multiplied by a factor of 1.8 to 655, then add weight in kg multiplied by 9.6 and subtract age (years) multiplied by 4.7;
- Men add height in cm multiplied by 5 to 66, then add weight in kg multiplied by 13.7 and minus age multiplied by 6.8.
The calculation of the DEC (daily calorie requirement) is carried out by multiplying the received figure of the BOB with the coefficient of physical activity, of which there are several. They depend on the degree of activity and lifestyle of a person:
- In the absence of any physical activity a coefficient of 1.2 is taken.
- Light physical labor - 1,375.
- Loads of medium and moderate activity - 1.55.
- Daily hard effort - 1.75.
- Particularly hard work - 1.9.
Knowing all these indicators, you can easily make the calculation yourself and stick to the amount of calories received throughout the day.
Calories for weight loss
To get rid of extra pounds, you will need to create a calorie deficit, forcing the body to spend the available fat reserves.
At the same time, it is very important to know the allowable limits so as not to harm yourself - this is a reduction in calories by only 500-1000 units from your SPK value. Also, men are not recommended to do less than 1800 calories per day, and women 1200.
If you need to create a larger calorie deficit, then do it by increasing physical activity.
Ideally, the calculator for calculating your energy expenditure consists of sex, weight, height, age, vital activity factor, as well as muscle and fat body mass. But not all of these numbers can be determined, so I offer you an easier way:
- For women aged 18 to 30, it is suggested that the weight (kg) be multiplied by 0.062 and add 2.036, multiplying the resulting amount by 240;
- Ladies 31-60 years old - multiply the weight by 0.034, plus 3.54 and multiply by 240;
- Age over 61 - multiply weight by 0.04, add 2.75 and multiply by 240;
- Men of the age category 18-30 years old - weight (kg) multiplied by 0.063, add 2.9 and multiply by 240;
- 31-60 years - weight multiplied by 0.05, plus 3.65 times 240;
- At the age of 61+, it is recommended to apply the formula - multiply the weight by 0.05, add 2.46 and multiply by 240.
The information obtained will help you solve existing weight problems or simply maintain it optimally throughout your life.
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