How many calories are spent during physical activity. Workout, rest and calorie consumption

Each person, performing any action, expends energy, which is replenished thanks to food. When the balance of consumed and expended calories is disturbed, obesity can appear from their excess or all kinds of diseases from a lack of calories.

Therefore, knowing how many calories are expended in certain activities is so important. And for those who lose extra pounds, such a calculation is simply necessary.

Energy expenditure by activity group

The work of the human body is a continuous expenditure of energy that occurs during the functioning of the cardiovascular system, liver, lungs and other systems and organs. According to scientists, one kilocalorie is spent per kilogram of human mass.

With simple calculations, it turns out that only one human body consumes about 1800 calories per day.

The figure is very average, since this indicator is individual and depends on:

gender;
weight;
age (full years);
growth;
the presence of fatty deposits.

In order to increase the consumption of kilocalories, it is necessary to make additional movements and be physically active.

Now, understanding that different physical activities burn calories in different ways, consider sharpening energy for the main physical groups:

Activity group	Possible work	Calories burned per day
Sedentary mental work	people working in the office, accountant,	2250–2500
Sedentary work with muscle activity	teacher, salesperson, cashier, driver	2650–2800
Work with a constant small muscle load	doctor, bank employee, cook or waiter, courier, conductor	3000–3150
Work with a relative load on the muscles	locksmith, surveyor, painter, agronomist	more than 3500
Work considered hard	workshop worker, professional athlete, loader, digger	more than 4000
Hard work	mine worker, steelworker, bricklayer	more than 5000

How to calculate calorie consumption for different activities?

There are quite a few tables on the Internet that offer to calculate the calories that are consumed per day. But it is worth noting that they do not take into account factors such as height, age, and others.

Therefore, we offer a universal formula that will help you more accurately calculate how many calories you spend per day.
Choose the coefficient that best suits your rhythm of life:

Ratio (A)	Physical activity
1,9	Daily active physical activity. Doing hard work.
1,73	Daily intensive training twice a day. Doing work that is considered hard.
1,64	Intense workout once a day daily. Doing work that is considered hard.
1,55	Intensive training 5 times a week. Performing work with a relative load on the muscles.
1,46	Moderate intensity workout 5 times a week. Performing work with a constant small muscle load.
1,38	Moderate intensity workout 3 times a week. Performing sedentary work with muscle activity.
1,2	Complete lack of physical activity or its indicator at a minimum level. Performing sedentary mental work.

Now let's calculate how many calories you spend using the formula:

(your weight in kg * 10) + (your height in cm * 6.25) - (your age, full years * 5, for men add +5 to the amount received, for women subtract -161)

Amount you receive, you need multiply by the selected factor. This will give you the total number of calories burned per day.

Calorie consumption during sleep and rest

The human body loses calories even in sleep, because while the mind is "off", the internal organs remain active. The process of cell vital activity is stable, there is a metabolism, metabolic processes of restoring the expended energy through the processing and assimilation of food.

Calories are best burned during deep sleep.

The average per night can go up to 60–70 calories per hour subject to medium build. Means, You can lose up to 500 calories per night . To increase metabolism, the air in the room where you sleep should be cool. Also, the obligatory 8-hour sleep should not be neglected, since Swedish scientists have proven that lack of sleep (less than 8 hours a day) leads to more wakefulness, which provokes the active production of the hunger hormone - ghrelin.

As for rest, it can be active or passive:

Leisure. This concept includes the continuation of intense activity (physical, mental) with a change in its type.

Passive rest involves minimal muscle movement.

Scientific fact: with active rest, the body recovers faster.

Calorie consumption while running and walking

Walking allows you to significantly increase energy costs. The more intense the stroke, the faster the calories are burned. Flatness is also taken into account: a flat road, uphill or stairs. You can calculate the lost calories using the formula above, and the coefficient by which you need to multiply can be found in the table.

The resulting amount is the calories that would go away in a day of movement, but since you do not walk for days on end, the amount received must be divided by 24 hours of the day and multiplied by the hours that you were on the move.

Jogging (moderate pace) for half an hour may well notice an hour-long brisk walk.

So, when jogging, an average of 600 kcal / h is burned.
When running in one place, the indicator is slightly lower and equal to - 500 kcal / h.

The figures are averaged, since in each case an individual calculation of calories is necessary.

Swimming calories burned

Swimming takes quite a lot of calories and here's why:

firstly, water resists and additional efforts must be made for all actions;
secondly, usually water in reservoirs or a pool has + 22-26 ° C, which is lower than body temperature, so the body spends additional calories to heat the body.

There is a slight deviation in calorie burning depending on the chosen style, but on average it takes swimming lessons:

in women - 260-290 calories;
in men - 375-400 calories.

The figures are given for a half-hour session.

The greater the weight of a person involved in swimming, the more energy is required to move in the water.

Calorie consumption in team sports

Have you ever wondered why fit people participate in team sports? The conclusion suggests itself - team sports help burn a lot of calories.

Calorie consumption while working at the computer

While doing housework, you can actively waste calories. It is especially effective to work in the yard if you live in a private house. For clarity, we give a table of calorie costs for homework.

1. Work at home:

2. Work in the yard:

Calorie consumption while dancing

All young people, regardless of size, love to dance, but they probably didn’t think that they burn calories with rhythmic body movements in dance. Dancing is one of the most fun ways to lose weight. And most importantly, to dance you do not need any physical training, warm-ups, etc. It is enough to listen to music and dance. And no matter where: in the studio, at home in the kitchen, in a nightclub. On average, a girl weighing 60–65 kg loses 240–350 calories while dancing.. In addition to getting rid of excess weight, this type of activity is uplifting and energizing.

Ballet is considered the "record holder" in getting rid of calories, since an hour of practicing this dance will help you say goodbye to 650 calories.

How many calories are consumed during sex and orgasm?

Have sex and lose weight is a great slogan for those trying to lose weight. British scientists were not too lazy and calculated that sexual intercourse with the activity of both sexual partners can burn about 600 calories per hour. And this is equivalent to an hour of running at a fast pace or an hour of ballet classes!

Under the concept of sex lies not only the sexual intercourse itself, but also the foreplay in the form of kisses, which on average spend up to 50 calories. In addition to metabolism, which helps convert calories into energy, during caresses, hormones are “turned on” to work, which contribute to the processing of subcutaneous fat into energy.

During sex, all parts of the body are involved, the heart contracts much more actively, the respiratory system works to the maximum. During orgasm, all indicators additionally increase significantly. We can definitely say that sex is a great and most enjoyable way to burn calories.

Sex can be compared to fitness: the higher your sexual activity, the more calories you can say goodbye.

Calorie consumption table for different activities

Kind of activity	Calories burned per 1 kg of body weight per hour	Approximate costs with a weight of 60-80 kg
Run	10,7	450–720
Walking with the family	1,4	87–115
Bathing a child	2,7	116–215
jumping rope	7,7	463–617
Gymnastics (energetic)	6,5	390–520
Cycling at an average pace	4,3	257–343
Car driving	1,4	87–115
shopping	3	180–240
Games with children with moderate activity	4	241–321
Buying products	2,1	129–171
Hair Styling	2	121–161
Knitting	1,7	103–137
Talking while eating	1,3	80–106

Calorie calculator for different activities

How to calculate calories burned? Everything is quite simple. The table above (second column) shows how many calories are expended per kilogram of body weight when doing different work per hour. You need to multiply this figure by your weight and the time during which you did this work. The resulting figure will be the sum of calories burned.

Unusual ways to burn calories at home

We talked about the main ways to burn calories, now we will discuss unusual and interesting options for converting calories into energy:

10 minutes of laughter burns up to 40 calories.
Chewing gum for an hour will burn 11 calories.
Reading aloud for an hour will save you 90 calories.
If you sing while taking a shower, then an additional 10–20 calories can be added to the standard 35-50 calories.
Playing cards with household members will help you lose 50 calories per hour.
Getting dressed and undressed can burn 80-120 calories, so try on things in your closet more often.
Moving furniture around the apartment for an hour can convert 381 calories into energy.
1 hour of massage for your beloved, you can erotic (as it is written) will help you burn 235 calories, and if the massage is continued with a prelude, the body will get rid of almost 900 calories.

Calories are not all the same. As you know, one gram of different foods contains different amounts of calories. In 1 gram:

carbohydrates - 4 calories;
protein - 4 calories;
fat - 9 calories;
alcohol - 7 calories.

To lose extra pounds without harm to the body, you need to create a 30% calorie deficit per day.

When it comes to losing weight in a short time, the question immediately arises - which exercises burn the most calories.

There are many types of physical activity for rapid weight loss, but if other sources only describe them, this article provides specific numbers confirming the effectiveness of these exercises.

After reading the article, you will receive answers to your questions!

1. Cycling

Cycling is the most effective form of cardio, so you should definitely make friends with it!

Not everyone likes to ride a bike, but 1000 calories per hour is a strong argument to still fall in love with this sport.

And here are more specific numbers - for an hour of intensive driving, a woman of average weight (72.5 kg) can burn about 850 calories, and a man even more - about 950.

Impressive, isn't it? So, it's time to get a bike.

2. Jump rope

This is not just child's play, but one of the exercises that burns a lot of energy. help to quickly get rid of a couple of annoying kilograms for the bathing season!

For an hour of training, men burn up to 850 calories, and women up to 750.

Add this type of load to your list of the best fat-burning exercises, and you will have the opportunity to have at least 10-20 minutes of fun every day with your children, while getting rid of extra pounds.

3. Swimming

Don't really like to sweat? No problem - !

At 840 calories per hour for men and 720 for women, this sport is a solid third on our list.

If you want to lose weight with pleasure, swimming is the best choice!

With the help of swimming, one of the most enjoyable summer activities, you can quickly bring your figure into proper shape during the beach season.

4. Aerobics

Fun, dynamic and relatively easy!

At first, there may be a feeling of awkwardness, because not all movements are obtained, but in just a week you will have confidence in your abilities.

For an hour of training, a woman of average weight burns up to 680 calories. Do not forget about other benefits of aerobics - it helps to get rid of cellulite on the thighs, forms attractive buttocks and pumps up the press, for which many are ready to give everything.

5. Elliptical Trainer

It is much more interesting to work on it than on a treadmill. In an hour of classes, you can burn up to 600 calories, and if you perform backward movements, and not forward, this amount will increase by another 11%.

Quite good!

Grasp the handles of the simulator and work with your hands, distributing the load on the main muscle groups in order to pump them as much as possible. Don’t worry if you don’t manage to set a sports record the first time - when you learn how to do everything right, it will be much easier.

Cheerful and popular, it deserves a place among the best fat-burning physical activities - in one hour of exercise, the energy loss will be from 400 to 700 units. This type of fitness will perfectly cope with obstinate excess fat and quickly strengthen muscle tone.

To many, Zumba will seem even more interesting than aerobics - during training, you will not only, like crazy, burn excess and work on your body, but also master beautiful dance moves that will come in handy at the party.

7. Water aerobics

It is suitable for those who hate to sweat, but do not swim well enough to get the maximum effect of the exercise.

But don't worry - an hour of exercise will burn between 200 and 400 calories, depending on the intensity of your workout.

Another plus is that all movements are performed in the water, so you don’t have to worry about possible injuries and bruises.

Running has been proven to be one of the most effective fat-burning workouts.

In addition, it is one of the best cures for stress and depression.

In an hour of running, you can get rid of about 600, and during the same time of jogging (jogging), a woman weighing 59 kg loses 550 calories.

If you want to lose weight and burn as much as possible, this is a great way to achieve this!

9. High Intensity Interval Training

Perhaps not everyone is familiar with these exercises, so let's dwell on them in more detail.

Interval training includes several types of exercises that are performed at a fast pace without pauses for rest.

You only need 20 minutes of such activities to burn about 300 calories, but only without cardio.

You can, for example, do 30 seconds of jumping with your arms up and spreading them out to the sides, then get down to the floor and do 10 push-ups, then jumping with a back leg overlap - do 30 seconds at a faster pace than jumping with your arms, then 15 jumps, then 25 sit-ups, or use combinations of any other movements.

With the help of continuous exercises, the sequence of which is never repeated (unlike the monotonous movements when running, for example), the body receives a greater load, and all muscle groups are included in the work.

An unusual load forces the body to quickly rebuild, while increasing heart rate and developing endurance, strengthening muscle tone, burning a ton of calories - all in a very short period of time.

10. Ashtanga yoga

Ashtanga yoga, especially in the steam room, is an effective way to burn calories.

It is also called "yoga in the flow", since during the classes you, without stopping - in a continuous "stream", make several repetitive movements. Despite the fact that the effect on the body is mild, during exercise there is an effective burning of body fat, and the movements are similar to cardio training.

It is this style of yoga that develops endurance and is most suitable for quickly burning a fair amount of energy.

11. Surfing

If you live on the coast, try learning how to surf - it's also a great way to burn tons of calories.

In order to keep balance on the board, which either rises or falls, all muscle groups are included in the work, and you get rid of excess in a short period of time.

12. Kickboxing

This is one of the best types of exercise for burning calories. Anyone who starts to play this sport quickly loses excess weight.

But many are fond of kickboxing not only for the sake of losing weight - it helps to relieve stress and feel confident in their abilities.

Hitting a punching bag after a bad day and getting a good workout - what could be more beautiful?

13. Hiking

Another effective way to quickly burn a lot of calories.

If you love walking, you will definitely enjoy hiking. All you need to do to get started is just get started!

Can you name other types of physical activity that help burn the most calories in the shortest possible time?

Normal running burns about 10 kcal per minute. Everything is great, but it could be better.

Harold Gibbons, an instructor at Mark Fisher Fitness and director of the National Strength and Conditioning Association in New York State, doesn't think running is the best way to burn more calories:

In general, you burn more calories during high-intensity strength training than during running.

Time passes, technologies improve, new, much more accurate and correct studies are carried out, thanks to which we can better learn about the processes taking place in our body.

Outdated methods calculate energy costs based only on the process of aerobic metabolism. However, with high-intensity training, the process of anaerobic metabolism is launched in our body. In the old literature, this fact is not taken into account, or its effect is considered incorrectly.

Research by the University of Southern Maine using more advanced calorie-calculating methods has shown that intense strength training actually burns 71% more calories than expected.

The main advantage of high-intensity training over running is the greater amount of energy expended per unit of time. The workout is shorter, the effect is greater.

Here is a selection of 10 great exercises that burn more calories than running.

jump rope

Everything ingenious is simple. At a pace of 100-120 jumps per minute, 13 kcal is burned. As a bonus, you develop a sense of balance and coordination.

Tabata protocol. Squats

Extremely simple and extremely effective interval training. 20 seconds of maximum intensity work, 10 seconds of rest. Repeat 8 times. The cycle takes only 4 minutes. According to Auburn University Montgomery research, you will lose 53.6 calories and double your metabolic rate for at least 30 minutes.

Burpee

Scientist and trainer Jeff Godin says that one burpee consumes 1.43 kcal. If you do 7 or more burpees per minute, then you will already be able to reach a two-digit calorie consumption per minute. It is recommended to bring the number of repetitions to at least 10 per minute. At a high pace, 10 burpees equate to 30 seconds of a cycling sprint.

Cindy and Mary

Cindy - 5 pull-ups, 10 push-ups, 15 squats without weight. That's all. Do this cycle for as long as you can, for 20 minutes. With an average pace of execution and not too long breaks, it will turn out to burn 13 kcal per minute. For hardcore players, there is a Mary option - 5 vertical push-ups, 10 pistols, 15 pull-ups.

Ropes

The College of New Jersey conducted research and compared different types and techniques of street workout in terms of the amount of oxygen consumption and energy costs. It turned out that the most calories are burned during training with ropes - 10.3 kcal per minute.

Mahi kettlebell

According to University of Wisconsin research, this exercise burns 20.2 kcal per minute at an average heart rate of 93% of your maximum for a 20-minute workout. Such movements are unnatural for our body, and therefore the response from the body is simply amazing. Exercise can be traumatic, so here's a video with instructions.

rowing machine

Have you seen the Olympic rowers? It would seem that only one exercise, but such a body! The fact is that rowing involves almost all major muscle groups. Harvard University research shows that 30 minutes of rowing burns 337 kcal, or 12.5 kcal per minute.

AirDyne Bike

AirDyne Bike is a progressive exercise machine. The more active you are, the stronger the resistance. Do you know how many calories you managed to burn per minute on this simulator? 87 kcal! Of course, the data was obtained not in laboratory conditions, but from a built-in computer, but the result is still impressive.

fat bike

Pay attention to these strange bicycles with disproportionately large wheels? These are fat bikes - all-season and all-weather bikes that can be ridden on sand, snow, tall grass and generally anywhere. And on such a monster they manage to burn 1,500 kcal in one hour, or 25 kcal per minute.

Skiing

If the miracle bike proposed above is not to your liking, then turn to the classics - get on your skis. The energy costs here are very high, and even with a moderate pace of skiing, you can burn more than 12 kcal per minute.

Know of other exercises that burn more than 10 kcal per minute? Tell us about them in the comments.

With age, the human body undergoes irreversible changes, accompanied by a slowdown in metabolism. The latter process sometimes leads to the appearance of excess weight. This can be avoided only by regularly taking care of your body. Sports, active lifestyle, Regularly performed physical exercises are the key to harmony for decades.

But not all types of activity lead to the same effect, since some actions consume, for example, 100 kcal per unit of time, while others consume five times more. What activities burn the most calories? It is difficult to give an unambiguous answer, since everything depends on the age, weight and height of a person, the constitution of the body. However, you can average calorie consumption rates to rank the most effective exercises. In our article you will find summary tables on calorie consumption when doing different sports.

daily calorie requirement

on average, women need 2000 kcal, and men 2500

The average person needs at least 1600 kcal, entering the body with food, provided that it is at rest all day. Women, at least a little active, need 2000 kcal, men - 2500.

Alas, sedentary lifestyle and unhealthy diet lead to extra pounds. Later, people begin to take care of the body by doing all sorts of exercises.

There is an empirical formula for determining the vital number of calories. For women it looks like this:

9.99 × weight (in kg) + 6.25 × height (in cm) - 4.92 × age - 161;

to calculate the indicator for men, the figure "5" is added to the result.

If the goal of playing sports is to acquire the optimal weight, you must follow the rule: The number of calories burned should exceed the number consumed by 20%. For example, according to the above formula, 1600 kcal were obtained. Then, to gain normal conditions, you need to burn 320 kcal per day. How to do this is a personal choice for everyone, some choose intense physical exercises, others choose long-term cyclic loads. Before a detailed consideration of ways to burn calories, it is worth referring to the natural data of a person.

Dependence of energy loss on body structure

There are three types of building:

ectomorph;
mesomorph;
endomorph.

The first is characterized by leanness, long limbs, narrow palms and feet, and an almost complete absence of body fat. Such a representative spends energy 5-8% faster.

The second is characterized by a developed muscular system, a long torso, broad shoulders. The following indicators refer specifically to them as the most common representatives.

Endomorph can be distinguished by a rounded face and body, an impressive volume of the subcutaneous layer. It consumes calories 6-9% slower than the mesomorph, since the available fat slows down the metabolism.

When considering the appropriate type of physical activity to maintain optimal weight, you need to consider the structure of your own body. Now it is worth clarifying the number of calories burned with different mobility using the example of a person weighing 70 kg.

Physical exercise at home

jump rope - the most effective calorie burner for home

Many people are reluctant to go to the gym, preferring to move at home. Some may say that this is wrong, but even simple movements of the game format can benefit the body. For example, . Familiar from childhood at a frequency of 120-150 jumps every minute for an hour, it will burn about 750 kcal. It is difficult to withstand an hour of continuous movement, so it is recommended to perform 6-8 sets of 8-10 minutes. Then calories will be consumed a little less (600 kcal).

Skipping rope is considered the most effective way to maintain a normal weight if you do not want to leave the house.

Physical exercises with the weight of your body (, jumping "legs together / apart", lifting the torso on) at a light intensity will burn 250, at a high intensity - 550 kcal.

Popular, alas, is not the best method of spending calories - up to 5 kcal every minute. However, it is worth doing it at least to strengthen the muscles and timely transition to harder exercises.

When performing the bar with dumbbells, the situation is different. Taking a load with each hand, the latter alternately rise to the body and linger for 2-3 seconds. 15 kcal is burned per minute.

Some people do not accept working with cargo, leaning towards. It's curious that in terms of benefits, hula hoop torsion is comparable to - about 600 kcal is lost per hour! Leading nutritionists of the world claim that if you twist the hoop for 5-6 ten-minute sessions daily, this will lead to a narrowing of the waist by 3 cm per month.

Dancing at home is no worse than running, swimming or playing sports. An hour of intensive movements burns 450 kcal. The indicator varies, based on the speed and complexity of the dance.

Exercise outside the home

Burning calories outdoors is faster than indoors

It is easy to believe in favor of cyclic sports with aerobic exercise (deep breathing at an increased heart rate) by looking at their representatives. Swimmers, runners, cyclists, skiers are slim, smart, thin.

5th place - riding, skating (5.167);
4th place - classes in the gym (5.2);
3rd place - outdoor games like football, basketball, etc. (6.273);
2nd place - water sports (6,625);
1st place - running (9.00).

Running is a guaranteed way to burn extra calories - an hourly movement at a speed of 12 km / h will write off 700 kcal, at a speed of 8 km / h - 560 kcal.

Walking up the stairs is even cooler - in 60 minutes the body will thank you with a loss of 900 kcal. uses fewer muscles than running therefore, calorie consumption rates are reduced by 15-20%.

Winter physical activity requires energy not only for movement - the lion's share of calories goes to warm the body. For an hour of ice skating, a person loses 700 kcal, and skiing - up to 900 kcal, depending on the conditions.

Don't think that warm clothes prevent you from burning extra calories and don't neglect frost protection.

The same applies to . When in water, the human body experiences stress, accompanied by the release of calories in order to warm the body. Hourly swimming at a speed of 10 m / min burns 215 kcal, at a speed of 50 m / min - 720 kcal.

Trampoline jumping is considered an excellent method of parting with excess weight. If you give a lesson for 15 minutes, the calories burned are comparable to an hour of training on a treadmill.

How many calories to spend when doing different sports (video review):

For comfortable assimilation of the information provided, below is a table of calorie consumption for a person weighing 70 kg.

Table 1. Calorie consumption during activity at home.

Table 2. Calorie expenditure during activity outside the home.

Any type of physical activity will allow you to get rid of excess weight by burning calories. When choosing, you need to rely on the amount of free time and current sports conditions.

To lose weight, you don't have to limit your calories. Consume the maximum possible number of kilocalories - resort to active physical activities! Calculate your daily calorie consumption on the calculator and allow yourself a delicious dinner or your favorite dessert.

1 Enter your weight

2 Check the activities

Housework and yard work
- Digging holes
  Dusting
  ironing
  Car washing and polishing
  window washing
  Floor washing
  washing dishes
  Trimming trees and shrubs
  Transportation of goods on a wheelbarrow
  Moving furniture
  Carrying boxes
  Sweeping floors and carpets
  Buying items for the home
  Buying products
  Watering house plants
  Planting in the garden
  Planting trees or bushes
  sitting cooking
  standing cooking
  Work in the garden
  Rake work
  Hand scythe work
  Working with a lawn mower
  hanging clothes
  Unloading lumber
  Unpacking boxes
  wood cutting
  Manual snow removal
  Folding clothes
  Folding, carrying firewood
  Washing by hand
  Standing in line
  Cleaning in the apartment
  Lawn cleaning
  leaf cleaning
  Snow removal
  Box packing
Fitness and sports
- Aqua aerobics
  Aerobics intensive
  Aerobics light
  Badminton
  Badminton
  Basketball
  Running 10 km/h
  Running 15 km/h
  Running 8 km/h
  Skiing
  Running in nature
  Running up the stairs
  cross country running
  Jogging
  Billiards
  Boxing
  Boxing with a bag
  Struggle
  Fast walk
  fast swimming
  Bicycle 10 km/h
  Bicycle 20 km/h
  Bicycle 25 km/h
  Bicycle 30 km/h
  Bicycle 35+ km/h
  Bicycle Exercise bike (high activity)
  Exercise bike (medium activity)
  Exercise bike, warm-up
  Riding, gallop
  horse riding, trot
  Riding, step
  Water polo
  Water skiing
  Volleyball
  Oriental gymnastics
  Oriental martial arts
  Handball
  Golf
  Canoeing
  rowing machine
  Darts
  Jump rope exercises
  Skating
  Skiing
  Roller skating
  Skateboarding
  Skiing down the mountains
  Skittles
  Curling
  Skating
  ski simulator
  Table tennis
  Hoop
  Orientation on the ground
  hiking
  Swimming (butterfly)
  Swimming (breaststroke)
  Swimming (crawl)
  Swimming (general)
  Backstroke
  Swimming and snorkeling
  Beach volleyball
  Diving
  weight lifting
  Work as an aerobics trainer
  Stretching, stretching
  Rhythmic gymnastics (easy)
  Rhythmic gymnastics (heavy)
  nordic walking
  Gymnastics
  Race walking
  Step aerobics intensive
  Step aerobics easy
  Archery
  Pistol shooting
  Tennis (big)
  Rider type trainers
  Fencing
  frisbee
  Football
  Hatha yoga
  Walking 3 km/h
  Walking 4 km/h
  Walking 5 km/h
  Walking 6 km/h
  Walking 7 km/h
  Walking 8 km/h
  Walking up the stairs
  Walking down the stairs
  Walking in nature
  Hockey
  Field hockey
Labor activity
- Work as an actor in the theater
  Work as a bartender
  Office work
  Working in a bakery
  Computer work
  Work as a clerk
  Work as a massage therapist
  Work as an installer
  Loader work
  Working on a farm, a poultry house
  Work as a carpenter
  Working as a tailor
  Work as a teacher
  Work as a nurse
  Work as a physical education teacher
  Shoe repair
  fruit picking
  Garbage collection
  Room cleaning
  Horse care
  Learning in the classroom
Recreation, entertainment
- Active games with children
  Knitting
  Sitting guitar playing
  Standing guitar playing
  Piano playing
  violin playing
  Playing the trombone
  Trumpet playing
  flute playing
  Playing with children sitting
  Animal games
  Feeding the baby
  Bathing a child
  Animal washing
  Carrying children in your arms
  dressing baby
  Outdoor games with children
  Taking a bath
  Taking a shower
  stroller
  Walking with the dog
  TV viewing
  Sitting on the phone
  Standing phone conversation
  Needlework (sitting)
  Needlework (standing)
  Sex (active)
  Sex (passive)
  family walk
  Dream
  snow building
  Dancing classical (slow)
  Dances modern (fast)
  Hair Styling
  Sitting reading
  Sewing

3 Enter elapsed time

Metabolism is not able to exist separately without the consumption of calories, and vice versa. Metabolic processes that occur in the human body are directly related to the so-called energy exchange. The unit of measure for energy is the calorie.

The heart, respiratory system, liver and kidneys - it is these internal organs that account for the greatest energy costs. They are not interrupted even at rest. Scientists have found that in one hour each kilogram of the body burns 1 kcal, which in total gives us about 1800 kcal per day.

These figures are very ambiguous, as they depend on many components. To support the body in good shape, spend the maximum possible number of kilocalories - resort to active physical activities so that the work of the muscles is very intense. The online table and consumption analyzer will help you calculate all the necessary data.

Online Calorie Calculator

This counter is very convenient to use, as the counting is done in a fraction of a second:

indicate body weight;
type of activity (sports, fitness, sedentary work, entertainment);
time spent;
the system will calculate the result.

When splitting one gram of proteins, 4.1 kcal is released, fat - 9.3, carbohydrates - 4.1. Every second of life, we lose energy, releasing heat into the environment. The intensity of heat transfer depends on activity or inactivity.

On average, the daily energy consumption of the average representative of the stronger sex fluctuates around 2500-2700 kilocalories, the weak - 2000-2200. But all this is very approximate data, because a spread of 200 units can cause body fat.

It is better to use a modified version of the Mifflin-St. Geor daily calorie expenditure formula, which takes into account your parameters, the degree of activity - and therefore provides more accurate data. When calculating calories for weight loss, weight consumption is determined according to growth:

in men: (10 x weight (kg) + 6.25 x height (cm) - 5 x age (g) + 5) x A;
among women: (10 x weight (kg) + 6.25 x height (cm) - 5 x age (g) - 161) x A, where:

А1 – minimum activity, =1.2;

A2 - weak, = 1.375;

А3 – medium, =1.55;

А4 – high, =1.725;

A5 - extra, \u003d 1.9.

The arithmetic of the numbers is quite simple: when losing weight, you should increase calorie consumption in relation to consumption, when gaining mass, on the contrary, and with a normal lifestyle, these indicators are equal. The balance lies in the elementary equation for measuring calorie consumption:

Nutritional value of food consumed = energy loss

To calculate your daily calorie consumption, you can also use the calorie consumption analyzer.

The main source of losing extra pounds per day, both in women and men, is sports. It improves well-being, has a positive effect on health, muscle tone, coordination, balance, reaction, promotes the development of logical thinking and helps to get rid of hated centimeters.

Even the smallest effort or movement one step brings you closer to the goal, and a long training time will allow you to do it by leaps and bounds, because the main calorie consumption by a person occurs precisely during physical exertion. To make it easier to determine how much you spend per day with certain exercises, we suggest using the following daily calorie consumption chart:

Activity (calorie consumption per hour), kcal	per 1 kg of weight	per 80 kg of weight	per 70 kg weight	per 60 kg of weight	per 50 kg weight
walk	4,5	360	315	270	225
with Nordic walking	5,7	456	399	342	286
when walking 5 km/h	4,5	360	315	270	225
high intensity dancing (high calorie expenditure)	6,9	554	485	416	346
when cycling (when riding 20 km/h)	7,7	617	540	463	386
breaststroke swimming	10,6	844	739	633	528
crawl swimming	8,1	651	570	489	407
with water aerobics	7,6	606	530	454	379
hoop spinning (hula hoop)	4.4	352	308	264	221
on an exercise bike	7,4	592	518	444	369
running track 12 km/h	11,4	912	798	684	570
on an elliptical trainer (health disk)	7,4	592	518	444	369
on the rowing machine	7,4	592	518	444	369
jumping	10,1	808	707	606	505
sit-ups	5,6	448	392	336	280
jumping rope	7,7	617	540	463	386
rowing	3,0	240	270	180	150
step aerobics intensive	10,6	848	742	636	528
aerobics intensive	7,4	592	518	444	369
crossfit	11,9	956	833	714	595
bodyflex	10	800	700	600	500
yoga static	3,2	256	224	192	160
Pilates (average calorie consumption)	4,9	392	343	294	245
roller skating	4,4	354	310	266	221
riding a scooter	5,3	424	371	318	264
badminton	6,9	554	485	416	346
football	6,4	514	450	386	321
climbing stairs	12,9	1029	900	771	643

Less effective exercises include:

bench press;
cardio exercises;
power training;
burpee (with 1 approach, calorie consumption is 1.43);
plank;
press swing;
pull-up exercises;
push-ups and exercises with push-ups from the floor;
in various other sports.

It will be rational to plan your individual training process, which will correspond to your lifestyle, capabilities and skills (meaning highly coordinated sports). Sign up for a gym, gym or pool, go for morning runs (you can get results even with jogging and running in place), or exercise right at home. At the same time, in the gym on simulators, you can achieve results faster. Most importantly, keep active!

Sports and physical exercises are effective, but in addition to special loads, energy is lost during various activities - even during normal daily activities and household chores, which we did not even suspect:

food intake;
hygiene;
talking on the phone;
work at the computer;
bed making;
Hair Styling;
dressing/undressing;
taking a bath;
Reading books.

The basic and average calorie consumption per day is on average lower with such activities than with classes in the gym. And, nevertheless, such seemingly insignificant actions also help the body to be in good shape! The data is given in the table:

Activity (calorie consumption per hour), kcal	per 1 kg of weight	per 80 kg of weight	per 70 kg weight	per 60 kg of weight	per 50 kg weight
lying	1,1	88	77	66	55
sleep (during sleep)	0,6	51	45	39	32
at rest	1,0	80	70	61	51
during active sex	2,1	171	150	129	107
when climbing stairs	12,9	1029	900	771	643
cleaning	2,7	214	188	161	134
while driving a car	1,4	115	101	87	72
being in the bath	3,1	248	220	186	155
being in cold water	1,2	96	84	72	60
during sedentary work	1,1	86	75	54	44
during mental activity	0,13	10,4	8,8	7,8	6,5
office work	1,2	99	87	75	62
during pregnancy	2,08	166,4	145,6	124,8	104
when breastfeeding	2,0	163	142	122	101

Often, in order to bring yourself back to normal, it is enough just to use the above tables of basic and average consumption, formulas, and a calculator. And to understand that after spending a certain amount of energy, we will be able to eat food, the energy value of which matches the amount spent (for those who want to lose weight, coming< затраты , and vice versa to gain mass).

For those who, for some reason, cannot or do not want to exercise physically (although this is the shortest way to losing weight), it is enough to reduce their daily diet or make it less caloric and more useful. Eat more fruits and vegetables, meat and fish (preferably boiled or baked), and less sweet, fatty and starchy foods.