Each person, performing any action, expends energy, which is replenished through food. When the balance of calories consumed and expended is disturbed, obesity may occur from excess calories or all sorts of diseases from a lack of calories. This is why knowing how many calories are expended in certain activities is so important. And for those who reset overweight, such a calculation is simply necessary.

The main thing in the article

Energy expenditure by physical activity group

The work of the human body is a continuous expenditure of energy that occurs during the functioning of of cardio-vascular system, liver, lungs and other systems and organs. According to scientific research, one kilocalorie is consumed per kilogram of human weight.

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

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

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

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

Now realizing that it is different physical activity burns calories differently, let’s consider sharpening energy by main physical groups:

How to calculate calorie expenditure for different activities?

There are quite a few tables on the Internet offering to calculate the calories 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 ratio that best suits your rhythm of life:

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, completed years * 5, for men add +5 to the amount received, for women subtract –161)

The amount which you receive is necessary multiply by the selected coefficient. This will give you the total calories burned per day.

Calorie consumption during sleep and rest

The human body loses calories even during sleep, because while consciousness is “turned off,” the internal organs remain active. The life process of cells is stable, metabolism occurs, metabolic processes of restoration of expended energy through the processing and assimilation of food.

Calories are burned best in the stage deep sleep.

On average it can go away overnight up to 60–70 calories per hour assuming an average build. Means, You can lose around 500 calories per night . To increase metabolism, the air in the room where you sleep should be cool. Also, you should not neglect the mandatory 8-hour sleep, since Swedish scientists have proven that lack of sleep (less than 8 hours a day) leads to more waking time, 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 a minimum of muscle movements.

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

Calorie consumption when running and walking

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

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

Jogging (moderate pace) for half an hour can easily notice an hour of brisk walking.

• So, when jogging, on average, 600 kcal/hour is burned.
• When running in one place, the figure is slightly lower and equal to 500 kcal/hour.

The numbers are averages, since in each case an individual calculation of calories is required.

Calorie consumption when swimming

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

• firstly, water provides resistance and all actions require additional effort;
• secondly, usually the water in reservoirs or pools is + 22–26 °C, which is lower than body temperature, so the body expends additional calories to heat the body.

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

• for women – 260–290 calories;
• for men – 375–400 calories.

The figures are given for a half-hour lesson.

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

Calorie expenditure in team sports

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

Calorie consumption when working at a computer

It is possible to burn calories while working at a computer, and this was proven by a group of Canadian scientists who put interesting experiment. 200 people took part in it, who were divided into two groups. Some were put in front of a computer and told to do whatever they wanted, while the second group was given a task to logical thinking. The results amazed even scientists.

In the first group, it took an hour and a half minimum costs calories, but the second group, which strained their thinking centers for the allotted time, showed results on average of 250 calories.

Even with automatic typing, you can burn up to 140-160 calories per hour.

Energy expenditure and calorie expenditure during housework

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, here is a table of calorie costs for homework.

1. Work at home:

2. Yard work:

Calorie consumption when dancing

All young people, regardless of their 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 get rid of excess weight. And most importantly, to dance you don’t need any physical training, warm-ups, etc. It’s enough to listen to music and dance. And it doesn’t 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 by dancing.. In addition to getting rid of excess weight, this type of activity lifts your mood and energizes you.

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 burned during sex and orgasm?

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

The concept of sex covers not only the sexual act itself, but also foreplay in the form of kissing, which on average costs up to 50 calories. In addition to metabolism, which helps convert calories into energy, during caresses, hormones that contribute to the processing of subcutaneous fat into energy.

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

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

Table of calorie consumption for different types of activities

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 performing miscellaneous work in an 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 amount of calories burned.

Unusual ways to burn calories at home

We’ve talked about the main ways of burning calories, now let’s discuss unusual and interesting options for converting calories into energy:

1. 10 minutes of laughter burns up to 40 calories.
2. Chewing gum for an hour will burn 11 calories.
3. Reading aloud for an hour will save you 90 calories.
4. If you sing while taking a shower, then you can add an additional 10–20 to the standard 35–50 calories.
5. Playing cards with your household will help you burn 50 calories in an hour.
6. Dressing and undressing can burn 80-120 calories, so try on items in your closet often.
7. Moving furniture around your apartment for an hour can convert 381 calories into energy.
8. 1 hour of massage to your loved one, maybe erotic (how to do it is written) will help you burn 235 calories, and if the massage is continued with foreplay, the body will get rid of almost 900 calories.

Interesting facts about calorie expenditure

Calories are not all created equal. As you know, in one gram different products contained different quantities calories. In 1 gram:

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

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

Video: Burning Calories in Various Activities

Count calories and become slimmer. Apply the calculations and tables given in the article and keep yourself in shape. Be beautiful!

There are many in various ways weight loss - intense physical activity, diets, balanced diet, reception special drugs. One of the most effective methods Control of calories consumed and expended is considered.

The human body functions by expending energy supplied with food. If the number of calories consumed is less than those received, then the unnecessary “residue” will be converted into extra pounds. When a person consumes fewer calories than he expends, weight naturally decreases. To accurately calculate, you need to know how much energy is spent on various life processes.

A free service is good for counting calories: myfitnesspal.com

When a man sleeps, his work internal organs continues, so calories are consumed even at night. This value must be taken into account when calculating the total amount of energy necessary for the body during the day. This approach will allow you to understand how you can lose weight in your sleep.

Rate of calorie burning during sleep

During the night, a person's sleep is uneven - it fluctuates, moving from to and back. The most active burning of excess fat occurs in the deep sleep phase, that is, when the body is completely relaxed. This means that proper rest is one of the fundamental factors for weight loss.

• Age;
• Body type;
• Current weight;
• Floor;
• Body temperature;
• Indoor microclimate;
• General health;
• The interval between dinner and going to bed;
• Psychological and emotional state.

In other words, the rate of fat burning per night is individual for everyone. But to lose weight while sleeping using a calorie counting program, it is enough to use the average values, which are:

• 400-500 kcal for women;
• 500-600 kcal for men.

A more precise approach can be used, based on the fact that a person of average build weighing about 75 kg consumes approximately 65 kcal per hour. The total amount of energy expended will depend on the duration of rest. There are also online calculators, which allow you to quickly calculate the energy expended by entering your personal data.

Hormonal picture

Surprisingly, it turns out that controlling weight loss during sleep produces ghrelin, the hunger hormone. When enough time has passed between meals, ghrelin is released in large quantities, causing strong feeling hunger. Immediately after eating, its concentration in the blood decreases, causing a feeling of fullness.

If a person does not sleep long enough, ghrelin production increases, causing the body to require approximately 40% more food than usual. However, from the physiological point of view, tired systems cannot process the entire amount of energy received and immediately store it “in reserve.” That is, it turns out that due to lack of sleep, the body requires more than it consumes. Considering the fact that severe hunger is satisfied, as a rule, harmful products, you don’t have to wonder for a long time where the significant weight gain comes from.

For all metabolic processes to work stably, a person must sleep enough to have a nice rest. Only in this case is the correct production of ghrelin and effective weight loss guaranteed.

Stimulates the process of calorie production

The rate at which you burn calories throughout the day depends on your metabolism. For some people good metabolism from birth, so they do not gain excess weight at all. Others have to fight with their body for every centimeter of their waist. However there are several simple recommendations which will improve metabolism and stimulate weight loss.

• Positive attitude

Stress and negative thoughts are often consumed with small but harmful snacks. Self-hypnosis to achieve results and a positive attitude will help you give up extra calories in favor of proper nutrition.

• Limiting the use of diuretics

Many diets recommend drinking them for weight loss. Indeed, diuretics speed up metabolism, but they should only be taken when daytime. Frequent urge urination at night will lead to disruption and will only negatively affect weight loss and general condition health.

• Refusal to take energy drinks

All energy formulations contain a large number of calories, so their intake should be postponed to the first half of the day. It is enough to improve metabolism. However, you should also be careful here, since the drink contains caffeine. If such a measure negatively affects the quality of rest, then it is better to abandon it.

• Last meal

A full dinner should take place 3-4 hours before bedtime. But if the feeling of hunger prevents you from falling asleep, a light snack is allowed. This could be a glass of kefir, a handful of berries, a piece of cheese or whole grain bread. This approach promotes weight loss better than lack of sleep due to constant night hunger or a “breakdown” to the refrigerator in the middle of the night.

• Exception bad habits

Tobacco smoking and alcoholic products Act on nervous system stimulating, interfering with normal sleep, disrupting sleep phases and reducing the duration of deep rest. Many people who give up bad habits notice that they gain weight rapidly in the first couple of months. This is due to the fact that the freed time is “seized”. Normalizing your diet and rhythm of life will help you tone up.

• Physical exercise

The fact that activity benefits the body is widely known, but few can answer how it affects weight loss during sleep. It turns out that the predominance muscle mass over fat stimulates energy consumption during rest. In addition, intense training has a beneficial effect on the quality of sleep. It is best to visit the gym in the morning or during the day, but before going to bed it is recommended to take a light walk fresh air. Saturating your blood with oxygen will naturally speed up your metabolism.

• Healthy sleep

To reduce the production of the hunger hormone, it is very important to normalize night rest. During this time, preparation rituals create an optimal indoor microclimate. It is very important to follow a daily routine to stabilize the sleep phases and the process of falling asleep.

Our body is complex physiological mechanism with the ability to self-regulate. Every day he consumes and processes food in order to obtain the energy necessary for the functioning of all his organs and systems. Energy spent and consumed is expressed in units of measurement - calories.

Calories burned daily, depending on physical activity on the body. It is generally accepted that only vigorous activity contributes to the burning of these units, but Swedish scientists, based on experimental studies, have proven that the human body is able to burn calories even during sleep. The fact is that during the deep sleep phase, a specific hormone is produced - ghrelin, which is responsible for the feeling of hunger. Since in the phase of slow deep sleep a person is not able to wake up on his own and saturate the body with food, satisfying the feeling of hunger, the body independently begins to burn calories located in adipose tissue to obtain additional energy. It provides a feeling of satiety and helps maintain the functioning of the cardiovascular system, constant temperature body during sleep and other vital processes.

Active burning of lipids occurs in the deep phase slow sleep and is approximately 70 calories per hour.

Approximate calorie consumption during sleep

It is impossible to answer unequivocally: how many calories a person spends during sleep. This depends on many factors: body constitution, volume of fat mass, metabolic rate. One can only derive the arithmetic average based on scientific observations.

Approximately 1 kcal is spent during sleep per 1 kg of body weight, that is, if your average weight is 65 kg, then during deep sleep you spend 65 kcal of fat mass.

It is easy to calculate that, given the duration of the deep sleep phase in an adult (18-60 years), which is 70–80% of the 8-hour cycle, calorie burning per night will be in the range of 160–240 kcal per phase of slow deep sleep.

1 kg of lipids in subcutaneous fat is approximately 7800 kcal. If we divide them by the number of kcal expended each night in the deep sleep phase, we get an approximate number of kilograms of fat loss per month. However, the number will be considered adequate provided that the right balance calorie consumption/expense.

You can conduct a home experiment: weigh yourself before going to bed and immediately after waking up. The difference in results, as a rule, will be minus 50 – 100 mg, in favor of morning weighing. In general, this difference can be up to 1 kg.

However, there are also pitfalls here: if you go to bed on an empty stomach, the body will demand to satisfy the feeling of hunger in your sleep, and since metabolism is slowed down during this period of time, the body will release the missing energy in the form of protein from muscle tissue. Thus, there is a risk of losing not fat, but muscle tissue in volume.

How to effectively lose weight while sleeping

Having found out whether calories are burned during sleep, you need to adhere to certain tactics eating behavior. In order not to overeat before going to bed, but also to prevent a state of a hungry stomach, in which the body compensates for energy needs by drying muscles.

1. An hour before bedtime, you need to eat a portion of food, the total calorie content of which is no more than 200-250 kcal. This is a reasonable minimum that will supply the body with energy during sleep.
2. Your bedtime snack should consist of: complex carbohydrates and proteins. Digestion of the former contributes to the slow release of energy, the latter are building material for muscle tissue.
3. It is very important that foods consumed before bed contain tryptophan (animal or plant origin), melatonin (bananas, nuts, cherries), calcium, magnesium, potassium.

These ingredients contribute to normal metabolism and nutrition of muscle mass during night sleep, which allows the body to break down lipids to maintain energy balance in the body.

Today there are many tables that can be used to roughly determine how many calories a person spends per hour when doing various types of exercise. active work. But did you know that even while you sleep, your body continues to expend energy? Therefore, when the right approach You can organize your nightly rest so that you can continue to intensively lose weight all the time, and not just during the day.

How many calories do you burn while sleeping?

It is impossible to say exactly how many calories are burned in a dream by a specific person - all people are different, differ in constitution, the ratio of fat and muscle mass and the speed of energy flow in the body. metabolic processes. If you average the figure, you get approximately 1 kcal per hour per kilogram of weight.

It would seem unrealistic - a person is in a completely relaxed state during sleep, his breathing and pulse are slow, his body temperature and indicators blood pressure demoted. Where does this amount of energy go? It turns out that it goes to ensure life important functions body: lung and heart function, detoxification, maintaining brain activity.

Multiplying by standard hours of sleep, we find that a person weighing 70 kilograms can lose 560 kcal during the night, which is approximately equal to an intense hour-long workout.

If desired and with the right approach, you can burn even more. But to do this, you will have to reconsider not only the diet, but also the routine of the second half of the day.

How to burn more

Those who are concerned about the problems of excess weight want to somehow speed up this process. With the right approach, this is quite possible, but in choosing the means you should be careful so as not to violate normal sleep. So, most weight loss teas have a diuretic effect. They, of course, will help you lose more weight overnight, but at the expense of water they will definitely not allow you to get a restful sleep.

Here's what you can do to benefit your business and without harm to your body:

Mental self-hypnosis will also help you lose weight faster, the effect of which is significantly enhanced before bed.

Imagine how your body becomes slimmer and more toned every day, and the fat simply melts away before your eyes and never returns. If you apply all the techniques described above, then the first changes can be noticed within a week without any additional effort.

There are many ways to get rid of excess calories without restricting food or exercise. Laughing, breathing and even sleeping burn calories. Here are some easy, fun and unusual ways burn calories:

How to burn calories

1. Singing in the shower burns an additional 10-20 kcal depending on the volume of the song and the pitch of your voice.

2. Laughter within 10 minutes helps you get rid of 20-40 kcal.

3. We burn about 200 kcal during 30 minutes of active sex.

4. If you hit head against the wall you can burn 150 kcal per hour.

5. On average teeth cleaning burns 5.7 kcal within 2 minutes.

6. Pushing a cart in a store burns 100 kcal within 30 minutes. The heavier the cart, the more calories you burn.

7. One hour watching TV burns 65 kcal.

8. Smoking cigarettes burns 10 kcal.

9. If embrace within 1 hour, you can burn 70 kcal.

10. One minute kiss burns 2-4 kcal, depending on the intensity of the kiss.

11. We burn more calories than we consume when we eat. celery.

12. Walking the dog within 30 minutes, we burn on average 100 kcal.

13. We burn more calories when we are in the cold than in the heat.

14. Chewing gum helps burn about 11 kcal per hour.

15. You can burn up to 350 kcal per day if fidget in your chair.

16. Writing and sending SMS messages burns 40 kcal per hour.

17. Eating while standing burns 132 kcal per hour in a person weighing 65 kg.

18. Launching kite, you can burn 80 kcal.

19. Sleeping naked burns more calories than sleeping with clothes on, as it takes more calories to warm the body.

How many calories does... burn?

Of course, you can burn calories even without doing anything, but, as you know, intense physical activity burns calories much faster. extra calories. So, how can you quickly burn calories by playing sports?

How many calories does running burn?

On average, light running burns about 490 kcal at one o'clock with an average weight of 70 kg.

How many calories does hoop burn?

Spinning the hoop burns about 210 kcal in 30 minutes or 400 - 600 kcal per hour depending on intensity. You can increase your calorie burn by standing on one leg or doing light dance moves.

How many calories does jumping rope burn?

Jumping rope is an intense physical activity that burns 170 - 205 kcal in 15 minutes. You can start with 1-2 minutes of jumping rope, taking breaks of 10-15 seconds, and gradually increase to 15 minutes a day.

How many calories does walking burn?

Slow walking at a speed of about 3.2 km per hour burns about 175 kcal at one o'clock, while brisk walking at a speed of 6.4 km per hour burns about 440 kcal at one o'clock.

How many calories does swimming burn?

Swimming on pool lanes burns on average 476 kcal at one o'clock, while butterfly swimming burns calories most intensely - 576 kcal per hour.

How many calories does squats burn?

Squats are one of the intense physical exercises that help burn about 200-400 kcal in half an hour. To determine exactly how many calories you'll burn doing squats, multiply your weight by 0.095, then multiply that number by the number of minutes you perform the exercise.

How many calories does abs burn?

By pumping up your abs, you can burn about 4 kcal in a minute and 8 calories per minute for intense abdominal strengthening exercises.

How many calories do jumping burn?

Jumping on a trampoline burns about 42 kcal in 10 minutes, while jumping in the “asterisk” position (when jumping, legs to the sides, arms up) about 10 kcal in a minute.

How many calories does dancing burn?

Dancing, including striptease, Zumba dancing, belly dancing burns about 200-300 kcal at one o'clock.

How many calories does cycling burn?

Cycling burns on average 290-430 kcal at one o'clock depending on speed.

How many calories does yoga burn?

Yoga classes burn you on average 260 kcal at one o'clock, and more intense yoga classes up to 400 calories per hour.

How many calories do you need to burn to lose weight?

If you're serious about losing weight, you need to know how many calories you need to consume and how many to burn. To more accurately calculate exactly how many calories you need to consume, the Miffin-Geor formula is used, which calculates basal metabolic rate (BMR).

Basal metabolic rate for women:

GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) - 161

Basal metabolic rate for men:

GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5

The resulting basal metabolic rate should be multiplied by a factor depending on your activity level:

Passive lifestyle: OOB x 1.2

Low activity level (physical exercise 1-3 times a week): OOB x 1.375

Average activity level(exercise 3-5 times a week): GER x 1.55

High activity level(exercise 6-7 times a week): GER x 1.725

Very high level activity(exercise 2 times a day): GER x 1.9

The result obtained is the calorie expenditure to maintain normal weight.

For example, let’s calculate the basal metabolism for a 25-year-old man with a height of 177 cm and a weight of 72 kg, which maintains low level activity.

OOV = (10 * 72) + (6.25 * 177) – (5* 25) + 5 = 1706

1956 * 1,375 = 2345,75

That is, to maintain a normal weight, this man needs to consume 2689 kcal.

If you want to lose weight, you you need to consume fewer calories than your body burns, or burn more calories than you consume.

Since 3500 kcal corresponds to approximately 0.45 kg of fat, you need to burn 3500 kcal more than you consume to lose half a kilogram of weight

So, for example, to lose 0.5 kg per week you need cut your calorie intake by 500 kcal in a day.