How many calories does a person lose per day. How many calories a day does a person need: calculate the daily allowance
The fight against extra centimeters is not easy, you will need a lot of strength and will to win. And a positive result can only be achieved by those who went straight to achieving their dreams.
Often, if a woman has excess weight, she justified this not with her weak will, but with some kind of health problems, a genetic predisposition, a riot of hormones - whatever. Indeed, sometimes it is difficult to admit that simple laziness is to blame.
So how many calories do you need to burn to get rid of 1 kg of fat?
It is believed that in order to burn 1 kg of fat, you need to spend 7700 kcal. Nutritionists advise losing weight by 2-4 kg per month (exactly). Accordingly, in order to safely lose 0.5 kg of fat per week for the body (keep in mind that the plumb line will be slightly larger due to lost water, muscles, etc.), it is necessary to create a calorie deficit of 3850 kcal per week, which is 550 kcal per day (3850:7).
It is this calorie deficit that needs to be created in order to remove 2 kg of fat per month.
If you have a low physical activity, that is, you lead a sedentary lifestyle, do not do any kind of sports, you should multiply the number obtained by the formula by 1.2. If you do at least fitness 1-2 times a week, then you should multiply the result by 1.375. If your daily activity is average, that is, you play sports up to 5 times a week, multiply the resulting number by 1.55. With higher activity - by 1.725. Are you a professional athlete? Then at 1.9.
Let our example be a 38-year-old girl, her weight is 81 kg, her height is 160 cm. With this height, the excess weight is about 15-20 kg. The girl's activity during the day is average. So:
- 9.99 x 81 + 6.25 x 160 - 4.92 x 38 - 161 = 809.19 + 1000 - 186.96 - 161 = 1461.2 kcal;
- 1461.2 x 1.2 () = 1753.5 kcal to provide the body with the necessary energy and not gain weight (for those who have not been on diets before).
The woman in our example has, so she needs to reduce calorie intake and add physical activity. In order to lose weight, it is recommended to reduce the intake of calories by 10-15%. So, in our example, 175-260 kcal.
So, for a woman in our example, the corridor of calorie intake during weight loss will be 1493-1578 kcal. That is, its calorie deficit will be 175-260 kcal per day.
Important!
Remember: under no circumstances should you reduce caloric content below 1200 kcal per day (for men, not less than 1600 kcal), because you will introduce the body into a hungry position and lack of energy. Unfortunately, today many diets are advised to reduce the diet to 500-1000 kcal, and this is not safe and threatens with serious problems.
Our metabolism works non-stop, burning calories not only during exercise, but also during rest, sleep, and even digestion. To burn more calories, it is not necessary to force yourself to exercise for several hours a day. 3-5 workouts per week for just one hour are enough, but you will have to increase the level.
What everyone can do:
- Choose one that you can maintain from week to week - it can be either three or five 60-minute sessions.
- Increase calorie expenditure by walking more often fresh air, skip the elevator, shop for yourself, move more at home, find an active hobby, or even get in the habit of doing light cardio on a machine or a simple set of exercises while watching your favorite show.
- Eat real whole foods - cereals from unpeeled cereals, poultry / fish / eggs / cottage cheese instead of sausages and sweet curds, vegetables and fruits, unrefined oils, nuts and seeds. From whole foods the body gets more useful substances and spend more calories on digestion.
Accordingly, we will advise the girl from our example to reduce the calorie content of the diet by 175-260 kcal per day and keep the calorie corridor of 1493-1578 kcal. And every day to apply physical activity, burning an additional 290-375 kcal, achieving a calorie deficit of 550 kcal per day. How can you burn extra calories?
It will even be enough just 50-80 minutes daily, but if you start going to the fitness room, then it's just wonderful! So you will not only increase calorie consumption, but also unwind, strengthen the muscles of your body and improve the proportions of the figure.
Note that the calorie requirements of a person who exercises regularly are higher than those of someone who does not exercise at all.
Remember that the less you weigh, the more fewer calories your body needs for general metabolism. Therefore, you need to recalculate the calorie corridor after losing every 5 kg.
So, we have learned how to calculate how many kilocalories your body needs to burn per day in order to start losing weight. By counting calories, you do not have to deprive yourself of a variety of favorite foods.
If you know correct amount calories, necessary for man per day, it is easier to maintain the correct energy balance and control your weight. Many methods for losing weight require the calculation of energy consumption.
It is possible to determine exactly how many calories a person burns per day only through individual physiological testing using special equipment. However, the methods below can help you roughly estimate your energy needs.
- The table shows the number of calories needed for the average person with the correct figure. That is, what it should ideally be.
- Use the calculator to find out how much energy you need to maintain your current weight. That is, if you want to lose weight, then you need to consume less.
- It is important to remember that you can not drastically reduce the number of calories consumed, so that this does not affect health. Experts recommend reducing your need for calories when losing weight by no more than 500 per day. And then gradually as you get rid of excess weight.
The data in the table are based on the calculations of energy requirements carried out in 2002 by the Institute of Medicine (USA). When calculating, the average height and weight for people under 18 were taken, and for adults, such parameters that gave the ideal (for women, BMI - 21.5, for men - 22.5). The numbers in the table show optimal amount calories to be consumed daily.
Data are given in kilocalories (kcal). 1 kilocalorie = 1000 calories. For example, 100 g of chocolate contains about 500 kcal.
Average number of calories consumed per day
| Floor | Age (years) | Lifestyle |
||
| Inactive (sedentary)* | Moderately active** | Active*** | ||
| Child | 2-3 | 1000 | 1000 — 1400 | 1000 — 1400 |
| Female | 4 — 8 | 1200 | 1,400 — 1,600 | 1,400 — 1,800 |
| 9-13 | 1600 | 1,600 — 2,000 | 1800 — 2000 | |
| 14-18 | +1800 | 2000 | +2400 | |
| 19-30 | 2000 | 2000 — 2200 | +2400 | |
| 31-50 | +1800 | 2000 | +2200 | |
| 51+ | 1600 | +1800 | 2000 — 2200 | |
| Male | 4-8 | +1400 | 1,400 — 1,600 | 1,600 — 2,000 |
| 9-13 | +1800 | 1,800 — 2,200 | 2000 — 2600 | |
| 14-18 | +2200 | 2,400-2,800 | 2,800 — 3,200 | |
| 19-30 | +2400 | 2,600 — 2,800 | 3000 | |
| 31-50 | +2200 | 2,400 — 2,600 | 2800-3000 | |
| 51+ | 2000 | 2,200 — 2,400 | 2,400-2,800 | |
* A sedentary lifestyle includes only the lungs physical exercise associated with typical everyday life.
**A moderately active lifestyle includes physical activities equivalent to walking at an average speed (3-4 km / h) for a distance of approximately 2.5 - 4.5 km per day. This is in addition to the physical activities associated with typical daily life.
***active image life includes physical activity equivalent to walking at an average speed (3-4 km/h) for a distance of approximately 3 km per day. This is in addition to the physical activities associated with a typical daily life.
Ways to Calculate Needed Calories
There are different formulas (principles) of calculation.
- (also called the Harris-Benedict principle) is a popular method used to estimate the so-called basal metabolic rate (BMR) and daily caloric requirements. The resulting number is the recommended daily calorie intake to maintain your current body weight. Now it is considered a little outdated due to changes in the lifestyle of a modern person.
- The Muffin-Jeor basal metabolic formula is a more modern equation that is supposedly 5% accurate. This is due to the fact that the way of life has changed even since the last adjustment of the previous formula. But the accuracy here is observed when calculating the basal metabolism without taking into account physical activity. When they are inherent, it is difficult to say which of the formulas will give more accurate results.
- The Ketch-McArdle formula - unlike the previous two formulas, it does not directly take into account weight, height and age, but only muscle mass in kg. According to the results latest research, exactly muscle mass body affects the fact that the difference in the required number of calories for different people different, with the same other basic parameters.
It looks like this:
P=370+(21.6xLBM), where LBM is muscle mass in kg.
This formula is not represented in the calculator below.
Story. The Harris-Benedict equation originated from research by James Arthur Harris and Francis Gnao Benedict. Its results were published in 1919 at the Carnegie Institution in Washington. It was revised in 1984 for greater accuracy. Then Dr. Muffin-Jeor published a revised version of it more suitable for the modern lifestyle in 1990, taking into account the statistics of changes in lean body mass and more intellectual work. Historically, this formula has become the most popular.
daily calorie requirement calculator
Washing dishes, walking in the park, exercising in the gym and any other even the most insignificant activity is accompanied by the burning of a certain amount of calories. Calories are the energy that the human body spends to function normally. Every person, regardless of whether a woman or a man, on a daily basis must supply his body with a certain amount of calories. The required amount of calorie intake for each individual person is individual and is determined by such factors as gender, age, lifestyle, level of daily activity.
In terms of gender, calorie intake differs in that the daily allowance for men is higher than the daily allowance for women. In terms of age, a young body requires more calories, which spends significant energy on growth and development.
In addition, young people tend to be more active, while as they grow older, a person's lifestyle tends to become more calm and measured. At the same time, a person who spends most of the day sitting in the office needs much fewer calories than, for example, an athlete whose daily schedule involves many hours of training.
Daily calorie intake for men
Passive lifestyle.
The norm for men aged 19 to 30 is 2600-2800 calories, for men from 31 to 50 the daily calorie intake is 2400-2600. Those over 51 are recommended to consume 2200-2400 calories.
Active lifestyle.
daily rate calories for a man aged 19 to 30 years is 3000 calories, ages 31 to 50 - 2800-3000 calories. If a man is over 51, his daily calorie intake is 2800-2400.
Daily calorie intake for women
Passive lifestyle.
Women in this category aged 19 to 25 are recommended to consume about 2,000 calories per day. The daily norm for women aged 26 to 50 is 1800 calories. For women over 51 years old, 1600 calories per day is enough to maintain normal life activity.
Moderately active lifestyle.
Women aged 19 to 25 need 2200 calories daily. The daily norm for women aged 26 to 50 is 2200 calories, for women over the age of 51 - 1800 calories.
Active lifestyle.
The average daily calorie intake for active women aged 19 to 30 is 2,400 calories. Women aged 31 to 60 are recommended to consume 2200 calories. Women over 61 - 2000 calories.
In addition, the daily calorie intake, which the human body must necessarily receive, depends on what relationship a person is with his own weight. Those who are struggling with the problem of excess weight are recommended to consume fewer calories. Those who, on the other hand, are trying to gain weight, should increase their calorie intake.
The daily norm of proteins, fats and carbohydrates for both sexes
Carbohydrates, proteins and fats are three key macronutrients that support the biochemical function of the body, provide it with energy and strength to solve everyday problems. A person who provides his body with the necessary amount of calories, as well as the correct balance of proteins, fats and carbohydrates, provides significant assistance to his body.
Carbohydrates are the main energy resource of the body. During digestion, carbohydrates are broken down into glucose, which is the main fuel for our cells. None of the organs of the human body will function normally without receiving the right amount carbohydrates. Most healthy carbohydrates found in foods such as whole grains, fresh fruits and vegetables. The important energy value of carbohydrates for the body is determined by the fact that it is carbohydrates that should provide 60% of the daily intake of calories consumed by the body.
Protein can be defined as a building material human body. Muscle organs, hair, nails, all human systems are made up of protein. Equally important, protein is actively involved in the work immune system. The highest content of this important macronutrient can boast of animal products.
Usually within 10 to 15% of total calories should come from protein. So, for example, if you consume 2,000 calories per day, at least 200 of them, or about 50 grams, should be "protein" calories. It is generally accepted that a person should try to eat about one gram of protein for every kilogram of body weight.
The role of fats for the activity of the body is no less important. Fats contribute to the intake of a number of macronutrients necessary for life, activate the protective function, take part in metabolic processes and perform many other useful functions. In addition, it is fats, having the property of being deposited with excessive intake, that provide the body with energy when the intake of carbohydrates and proteins is not enough. However, excess consumption Saturated and trans fats increase the risk of heart disease and several other health problems. "Healthy" fats are considered unsaturated fats, which are found in large quantities in foods such as olive oil, fish, nuts, dairy products. Approximately 25-30% of total calories consumed should come from fat, of which less than 7% should be saturated.
Thus, by following the above calorie and macronutrient intakes, you will be able to provide your body with energy, and it, in turn, will provide you with health and vitality.
Not sure what to eat to replenish the protein in your body? Then our site will help you.
Well, here you will find out what you need to eat in order to gain muscle mass.
In the interval from 12.00 to 15.00 in no case
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Denis, what a heresy! It turns out a meter and a kilometer, too, the same thing ?. And the prefix Kilo- is really not a thousandth part, but a thousand parts. A thousandth of anything is miles. It's embarrassing not to know.
Anton, what would you know in Europe and even in your country, they often write cal on food packages, that is, cal, which is abbreviated from kilocalorie (kcal. or kcal.). so everything here is correct. just inquire.
300,000 calories is some kind of improbable amount of food. Most likely you misunderstood the article 🙂 It's better to follow the advice from our article 😉
On average, I use 3000-5000 kcal. (Without denying anything)
Sport is not at all mine (I look like a month and I will give up along with all diets
weight about 62 kg for height 169 -_- sedentary image(
Have you gone crazy? 2000 calories with a sedentary lifestyle in half a year will turn you into Jabba the Hut and this at any age. Not to mention the fact that there is a formula by which you need to calculate your rate. Everything is taken into account. And height, and weight, and age ... PPC. And Google gives this result first. And then a bunch of schoolgirls, having read such smart numbers, are ready to puke for days, just to lose weight
Polar watch + scale + app like MyFitnessPal + proper diet(vitamins, omega3s, minerals, proteins, fats and carbohydrates in correct proportions) + cardio and lose weight for health.
Do not powder your brain with calories, just weigh yourself every morning and cut down on the amount of daily intake if the weight does not go away or do more cardio per day in time, training should not be less than 45 minutes, two such a day + walking stairs instead lift and lose weight. Carbohydrates to eat slowly digestible instead of fast and at night an hour before bedtime fat-free cottage cheese for protein intake into the muscles during 6-8 hours of sleep. Consume fiber in required quantities, it is necessary to remove waste from the body, eat often and in small portions, every 2 hours, so you accelerate your metabolism and do not increase blood sugar.
Who knows if you can eat octalia for lunch?
Why fat 30% and protein 10%, in other sources, on the contrary, fat 10%, protein 30%. It is more clear when the protein is 30%.
Calories in any case, you need to consume less than you spend, for losing weight. And more, but whiter, for those who are gaining mass.
Good evening. I am 30 years old and have two children. I work at the post office and I live in the north. I will not say how much I hang, but I really want to lose weight. The worst thing is that various sites are profiting from this. Please tell me, I beg you, how can I calculate calories in order to lose 10 kilograms.
How did you choose the number of 3000kcal per day for a 19 year old guy who leads an active life? And if he is 163cm tall and weighs 49kg? He will gain 8kg in a month for sure) Or if the guy weighs 105 and is 188cm tall? He will lose a couple of kg in exactly 2 weeks. What about body type? Where do these numbers come from...
The article is interesting and reasonable. At the expense of the complexity of calculating calories, I think that if you have already taken another week to sit on a diet while strictly controlling the calories consumed, then it is easier to write a strict menu for this entire period. Find out which foods are high in calories, make a menu for each day with the calculation of specific foods, their quantity and frequency of eating. Write everything down and just try not to deviate from the planned menu for the whole period.
I agree with Anton: not calories, but kilocalories and the norm for each person is different, depending on age and lifestyle. 1 cal = 0.001 kcal
You wrote wrong in the article. Not calories, but kilocalories. Daily rate 2500 kcal (kilocalories)
but if I'm 12, how many calories do I need per day?
And here, we women are not lucky: you need to consume fewer calories than men)) This is our lot - to lose weight forever. If packaged foods say how many calories they have, then what about cooked ones? For example, I never know how many calories I consumed per day, but I try to spend and spend them))
Interesting material, though I did not find the answer to my question. For example, if I constantly sit at the computer (I have such a job), then what kind of diet do I need? This is a sedentary lifestyle, this is clear, but what is needed for the eyes, what foods to avoid so that excess fat does not accumulate, and how many calories are needed for such work.
I read somewhere that one American football player consumes on average about 300,000 calories a day. And some sumo fighters even more. I was always wondering - is not such an overload harmful to the body? And how is he, the poor fellow, doing?
Oooh, even washing dishes burns calories? - cool)) Counting calories, calculating the waste rate of proteins, fats, carbohydrates - it's so "tedious", but when you really need to lose weight, keeping yourself normal for your own health is a great way out! And this article is a great help!
Each person is individual, and each formula may have an error. You need to choose the formula that will work for you.
Start with the average, or a formula that approximates the average. If the results are not as effective as expected, try the following value: for weight loss - a lower value, for weight gain - a higher value.
Harris-Benedict equation
Basal metabolic rate according to the Harris-Benedict formula is determined taking into account gender, age and body size. The equation was first published in 1918. The formula is suitable for men and women over 18 years of age.
This formula has a rather large error - according to the Academy of Nutrition and Dietetics, 90% coincidence of results with real data was recorded only in 60% of cases. That is, in 40% of situations, the equation can show incorrect data, and, mainly, upwards. That is, as a result of the calculation, it may turn out that the need for calories is overestimated and a person begins to consume more calories than he actually needs.
The New Harris-Benedict Equation
Due to shortcomings in the basic Harris-Benedict formula, an updated equation was published in 1984. Rosa and Shizgal conducted a study on a larger group, with data taken from the research papers of Harris and Benedict in 1928-1935.
This formula already takes into account the features that in the old formula led to excess calories and therefore this formula was more often used to determine the basic metabolic rate until 1990.
Mifflin Formula - San Jeora
Over time, the way of life of people also changes, new products appear, the schedule of food, physical activity changes. A new formula has been developed, it does not take into account the muscle mass of the body, and is also calculated based on height, weight and age. This equation is used clinically to determine calories based on basal metabolic rate.
According to research by the American Dietetic Association, the Mifflin-St. Jeor formula turned out to be the most accurate. considered in other sources. what is this formula more precisely formulas Harris-Benedict by 5%, but can still spread +-10%. But this equation has only been tested on patients in the Caucasian group and therefore may not be accurate for other groups.
Ketch-McArdle Formula
The formula was not derived on the basis of weight, but on the basis of lean muscle mass. Thus, this formula ignores the energy devoted to maintaining fat and its accuracy for fat people lower than for people of athletic build.
If you are in good physical shape, the result of this equation will be accurate enough for you. If you have just stepped on the path of improving your figure, use the Mifflin-St. Jeor formula.
WHO Formula
The World Health Organization formula is based on the Schofield formula (sex, age, weight) adjusted for height and is currently in use. Previously used in dietary recommendations USA. Based on basal metabolic rate, thermic effect of food, physical activity and thermoregulation.
Based on body area
The formula is suitable for people over 20 years of age. Energy expenditure (or metabolic rate) at rest is proportional to body surface area, usually expressed as kcal per square meter of body surface area per hour (kcal/m2/m). Body surface area can be calculated from your height and body weight
Calorie calculation
Why is it necessary to calculate the number of calories per day?
The answer is simple - to keep, gain or lose weight, you need to know how many calories your body consumes. If you want to lose weight, you need to spend more calories than you consume. You only get calories if you eat or drink something. And you have to spend calories constantly - for the work of the body itself, for physical and mental stress.
Average number of calories per day
Generally, women need 1500-2000 calories to maintain their weight. For men, this value is greater - 2000-2500 calories.
How many calories are required to lose weight or gain mass
By using online calculator you can calculate the calorie requirement you need for existence, and calculate the number of calories for losing weight, gaining or maintaining weight. Calories are calculated by weight, height, age and activity. Based on the data and your desired weight, the calculator will calculate the number of calories you need to consume per day to lose, gain or maintain weight. As a rule, calculations are made by several methods that will show an approximate range. This is done to minimize the error of each individual calculation method.
Minimum calories per day for weight loss
The calculation of the number of calories is shown in the "Weight Loss" column. "Extreme Weight Loss" will show you the minimum possible calorie values for reference, but it is not recommended to use them. If you reduce the amount of calorie intake below the minimum, then the body will begin to burn not only fat, but also muscle to get energy. The metabolic rate will drop and even a slight excess of calories will be stored by the body. In addition, muscles consume several times more energy than fat cells. Therefore, burning muscles does not lead to positive results.
Zigzag calories
The results of the calculation include a table for calculating calories by day, the so-called "zigzag". It is believed that top scores are obtained by slightly varying the daily calorie content, observing the average value.
How to count kilocalories
A kilocalorie is a thousand calories. One calorie is how much energy it takes to heat 1 ml of water by 1 degree. But there is also food or dietary calorie equal to a kilocalorie. On product packages, the calorie content of products can be indicated both "kkak" and "cal", and this will denote kilocalories.
Calorie Calculation Example
Anna, office worker, two children. Does household chores when not at work. He goes in for sports three times a week. Height 163 cm, weight 65 kg, age 35 years. Wants to reduce weight to 57 kg. According to the Mifflin-San Zheor formula, the daily calorie intake will be 1833 kcal, with an average of 1918. To lose weight, Anna needs to reduce her daily calorie intake by about 500 calories per day, that is, consume 1400 kcal.
Should You Eat the Same Number of Calories?
You can stick the same amount calories per day, or you can move 200-500 calories to the previous or next day from the day of training. Also, if the weight has suddenly stopped (weight plateau), then eating calories according to the Zigzag scheme will help move it off the ground.
Can you lose weight on a diet alone?
You can lose weight, but with a decrease daily calories diet, a person loses not only fat, but also muscle. Try to lead a more active lifestyle, do exercises, add small physical activity
Weight loss rate
Weight gain rate
Ideal for increasing muscle mass is 1 kg per month for men and 0.5 kg per month for women. A large increase will lead to an increase not only in muscle, but also in fat.
Should you drink water?
Use clean water essential for weight loss.
Warning
All calculations are based on mathematical and statistical formulas. But only a doctor can give an accurate assessment and recommendations. Please consult your doctor before starting a diet or changing your exercise level.
Scientists around the world are sounding the alarm, because more and more people are becoming overweight. This problem didn't just happen. If we take the average person in our time, we can see that his diet per day is 2200 calories.
These indicators can be compared with ancient people who consumed about 5500 calories per day or soldiers from the army of Peter the Great, who consumed more than 4500 calories. Big use food, did not lead to fullness in ancient people or soldiers, but now overweight for many has become the norm.
Calories are the main reason for weight gain. People began to move less, and calories that they digested during the day are not converted into energy and stored as fat. This is the nature of the human body. Given this feature, it is possible to achieve a balance between calories and their burning during the day, but how to do this?
For normal functioning of the body, it is necessary to constantly feed it with food and water. Many people think that being overweight is a large number of food and, of course, they will be right, but fat tends to accumulate for other reasons. For example, you can often see that during winter days people gain fat mass, but their activity during the day does not decrease. The reason lies in the temperature. As a rule, in the fall and summer, the body spends only carbohydrates on physical education and other active activities, and in winter this function changes slightly.
Low temperatures cause the body to burn more calories to heat the body. In fact, the burning of fat and carbohydrate reserves on the street in sub-zero temperatures increases by 3 times. To this turn the body is well prepared, so in the autumn there is an accumulation of body fat. In winter, this process only accelerates. People are constantly sitting at home, while the positive temperature contributes to the rapid accumulation and formation of excess weight.
A decrease in temperature is always the reason for the formation of fat folds, but the situation can be reversed. The body can simply be deceived. Temperature change allows the body to stop the accumulation of fat, but we must not forget that it should be optimal and comfortable for life. Experts recommend stopping at room temperature at 20 degrees.
How many calories does a person burn per day?
Calories are a necessary resource for the normal functioning of the body. Energy is spent in three directions:
- The functionality of the body (breathing, maintaining body temperature, digestion of food).
- Constant physical activity.
- Extreme situations, which include stress and illness.
Without energy, the performance of any person is significantly reduced, the risk of diseases increases, and fat and muscle mass also begins to decrease. For that so as not to harm the body and at the same time keep your body in shape, you should calculate how many calories the body needs during the day and not exceed this amount.
Each person has a different amount of energy consumed per day, but this indicator differs not only because of physical activity. Gender, age, body condition, lifestyle have a direct impact on calorie expenditure during the day. That is why certain formulas for calorie consumption and diet simply do not help, since an individual program is required for all people.
Before starting calculations own expense calories per day, you should consider the main activities that also consume energy.
- Even without active actions, a person spends energy during sleep. During sleep, about 65 calories are consumed per hour, that is, for 7 hours of sleep, the consumption is 455.
- It takes about 70 calories to prepare in the morning before work, and a person spends the same amount of energy eating breakfast before work.
- Going to work requires about 60 calories.
- During working hours, each person has different energy consumption indicators, but with average activity, the body spends 1 thousand calories.
- A walk in the evening, lunch, dinner spends about 500 more units of energy.
These are only averages, but they are suitable for most people who lead a sedentary lifestyle. Energy consumption in this case is 2200-2500 calories per day.
Energy expenditure while walking
People who lead an active lifestyle or just like to walk a lot are able to walk more than 10 kilometers in a day without feeling tired. This lifestyle contributes to the burning of excess energy.. A little physical activity leads not only to excess weight, but it also becomes much more difficult to walk. You can lose weight by simply walking, only if you use special techniques. A simple walk burns few calories.
How much can you throw off if you do simple walking? This question is difficult to answer due to the individual specifics of the organism. For example, high people expend less energy while walking. Short people burn more calories and this is due to the number of steps. That is, the indicators of energy consumption are different for everyone, but walking in any case reduces the number of calories.
- A normal walk for two hours burns about 50 kcal per week, with constant walking you can use up to 1100 kcal.
- Calorie consumption can be increased to 1500 per week if you increase the intensity or make walking more difficult. For example, going up and down stairs.
Benefits of walking for health?
Even if a person does not suffer from overweight, walking will still be a huge plus and impetus for improving health. The tone rises, the work improves of cardio-vascular system, respiratory functions return to normal. Wherein walking has almost no contraindications and is suitable for everyone regardless of age and gender. The main thing is not to forget to support water balance, because during such an exercise the body spends a lot of fluid necessary for the normal functioning of the body.
How many calories to spend in the summer?
On a summer day, energy consumption does not differ much from winter time. Extreme temperatures cause the body to expend many more calories to cool food in the stomach. Active lifestyle at this time promotes rapid fat burning, but it is worth remembering that it becomes more difficult to comply with the norm of calorie intake. Due to changes in temperature, the body may require more energy to maintain normal functioning. In addition, it also requires more quantity liquids.
IN summer time liquid can become a means for losing weight. To heat the liquid inside, the body spends 0.2 kcal, so water is not only a way to quench your thirst. Swimming in a pool or river, where the water temperature is below the body, contributes to the rapid burning of subcutaneous fat.
Conclusion
How many calories are spent per day? This question does not arise out of nowhere. Alas, the modern lifestyle of many people leads to the fact that they simply overgrown with fat due to minimal activity during the day. The balance between the level of calorie intake and their consumption per day, becomes the key not only to beautiful body, but also healthy lifestyle life.
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