Calorie burning is the expenditure of energy to ensure the normal process of human life. The very concept of “calorie” means a conventional unit of heat or energy, which is required to heat 1 g of water to a temperature of 1 about C.
Energy is generated in the process of processing “fuel” – food. The allocation or consumption of calories increases with physical exertion. In a number of tables, the article further indicates calorie expenditure for various activities.
- Human Daily Caloric Need
- Dependence of energy loss on body structure
- General rules for burning calories
- Why count calories
- Calorie consumption for various physical activities. Table
- Calorie-Free Workouts
- Running and jumping
- Fitness, cardio
- Ski and bike
- Camping trips
- Lawn mowing
- Horse riding
- Martial arts
- Climbing stairs
- Rope jumping
- Tabata Protocol. Squats
- Exercise Calorie Burning Video
Human Daily Caloric Need
To determine the daily needs of a person in calories, formulas are applied where individual characteristics of a person are taken into account. The most common and simple are Harris-Benedict calculations without taking into account physical activity and muscle mass.
Men: 88362 + (13397 x BC) + (4799 x RS) – (5677 x VZ)
Women: 447593 + (9247 x BC) + (9098 x RS) – (4330 x OT)
- BC – current weight, pounds.
- RS – height, see
- OT – age, years.
Example: a man of 53 years, weight 209 pounds, height 5’7 foot. 88362 + (13397 x 95) + (4799 x 175) – (5677 x 53) = 1900 kcal.
In fact, this formula is used to determine the level of metabolism (BMR). This is the amount of energy that is necessary for the functioning of important organs, such as the heart, lungs, central nervous system, endocrine system, kidneys, liver, intestines, genitals, muscles and others. These energy costs are called unregulated.
For a more accurate determination of daily calorie should take into account physical activity and activity coefficient.
Calorie burning during physical exertion (a table of types of physical activity taking into account the activity coefficient is presented below) increases depending on the intensity of the load.
Levels of daily activities:
|Types of physical activity||Calculation of the level of daily activity (taking into account the coefficient)|
|Sedentary lifestyle, easy homework||BMR x 1.2|
|Low physical activity: jogging, roller skating, volleyball, rowing and others. Duration of exercises at least 20 minutes $ 0,03 – $ 0,04. / Week||BMR x 1.3 – 1.38|
|Moderate activity: all of the above activities. Intensive load for 30-60 minutes 3 – 4 time / week||BMR x 1.5 – 1.55|
|Intensive load: all sports for 60 minutes or more 5 – 7 time / week. Work associated with hard physical labor (builder, mason, carpenter, farmer and others)||BMR x 1.7|
|Very intense physical activity: lengthy training of professional athletes throughout the day according to special programs that require a lot of effort; heavy physical labor (miner or assembly line worker)||BMR x 1.9|
Dependence of energy loss on body structure
The more a person’s body weight, the more calories he spends during the day, even at rest. To maintain muscle mass requires almost twice as many calories as fat. According to studies, 11 pounds of muscle burn 56 kcal per day, 11 pounds of fat spend only 22 kcal for this period.
Many people who are overweight, namely, high fat deposits, tend to “blame” the slow metabolism for everything.
This is partly true. But the root cause of excess weight is rarely the level of metabolism. Although it is associated with the main energy consumption of the body, the main indicator is a value that shows how many people consume calories and how much they spend due to physical activity.
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General rules for burning calories
If food receives more calories than energy is expended as a result of physical activity, the body starts the mechanism of fat storage for a rainy day. This process was formed due to evolution and is natural for the body. Fat burning is the process of releasing fat from fat cells of the reserve and decay, as a result of which energy is generated.
Fat cells mainly contain triglycerides, which are converted to fatty acids and enter the bloodstream. They are actually elements for the formation of energy.
Causes fat to leave the fat cell hormone-sensitive lipase. This enzyme is involved in fat metabolism. Adrenaline, which is produced by the adrenal glands and enters the bloodstream during exercise, activates lipase. So begins the process of fat burning.
Why count calories
If the weight and constitution of the body does not change for a long time, then a balance has been reached between the daily calorie requirement and calorie expenditure. As you know, a caloric surplus is important for weight gain, that is, the daily calorie content of products must exceed the daily requirement.
If the main goal is to part with extra pounds, then a calorie deficit is needed. In a word, you can’t do without counting calories consumed.
In practice, you should:
- Calculate the daily calorie requirement based on physical activity (described in detail above).
- Calculate your daily calorie intake from food and drink.
For effective calorie burning, it is necessary to subtract about 200-500 kcal from the daily requirement or increase physical activity, creating a deficit solely due to exercise.
Calorie burning is a complex, continuous process. For additional energy consumption, the volume and intensity of physical activity increases. This will be discussed later. To find out the number of calories that enter the body, you need to record data daily and make calculations. A kitchen scale, calculator and calorie tables should be at hand.
Calorie consumption for various physical activities. Table
Burning calories dur
ing exercise (a table of calorie consumption according to Harvard Medical School is presented later in the article) depends on a number of factors: the type of physical activity, the intensity of the exercise, the structure of the person’s body, his age, and others.
The faster the pace of the exercise, the greater the calorie consumption:
|Calorie consumption for 1 h, kcal|
|Type of physical activity||Weight, pounds|
|Physical exercise at a moderate pace||270||334||400|
|Low pace aerobics||330||410||488|
|High Speed Aerobics||420||520||622|
|Mid-Speed Circuit Training||480||596||710|
Calorie burning during physical exertion (the table provides specific numbers) occurs due to the breakdown of glycogen and then fat cells first. In order to get rid of 1 g of fat, you will have to spend 9 kcal, and to burn 2 pounds of fat, you should spend 9000 kcal.
Nutritionists advise reducing weight gradually to 0.5 fat mass per week, that is, the total calorie consumption should be approximately 4500 calories per week, taking into account unregulated energy consumption.
Walking is a favorite activity of many people to maintain good shape and health. This is the most common type of physical activity, where special training and special equipment are not required.
The table shows the calorie consumption data for walking for 1 hour:
|Weight, pounds||Speed mile / h|
Running and jumping
Running and jumping is a high-intensity type of physical activity, so a large amount of calories is burned. It is better for beginners to jog to tone the main muscle groups and increase endurance.
The following factors affect calorie consumption when running:
- Weight: The more body weight, the more calorie consumption.
- Age: the older a person, the more calories he spends.
- Level of preparation: the higher the level, the lower the calorie expenditure.
- Intensity: the higher the race speed, the higher the energy consumption.
- Season: the colder it is outside, the more calories are burned taking into account the costs of heating the body.
Jumping on the spot is considered a high-intensity training: calorie consumption varies from 235 to 285 cal in 15 minutes of training. With intensive jumps with swinging arms, 350 kcal is spent in 30 minutes.
Calorie burning during physical exertion (a table with calorie consumption data during fitness classes is further in the article) depends on the type of exercise, the intensity and duration of the training, which is determined by the level of training and endurance of the person.
The advantage of fitness and high-intensity cardio workouts is that after the exercises, namely during the rest and recovery period, the process of indirect calorie burning occurs.
The table provides sample calorie consumption data:
|Cardio load type||1 hour calorie intake|
|Pace at a moderate pace||500|
|Cardio at a fast pace||800|
|High Interval Intensive Workout||400-800|
|CrossFit (consumption depends on the weight and volume)||500-1500|
Ski and bike
In the winter, when people lead a sedentary lifestyle, and food becomes more high-calorie, there is an alternative to walking and cycling, which helps to keep fit and even lose extra pounds. It’s about skiing. When skiing, almost all the large muscles of the back, shoulders, legs, arms and abs are involved.
At the usual pace on a ski track, a person spends 4-8 calories per 2 pounds of weight in 1 hour. Thus, a person with a body weight of 132 pounds can burn 240-480 calories per hour of skiing. Consideration should be given to factors such as weather conditions, terrain, riding style, as well as the additional weight of winter equipment, which increases energy consumption.
In summer, you can pedal your bike while enjoying the beauties of nature and the fresh air. Even overweight people, without prejudice to joints and ligaments, can afford this kind of physical activity. Riding a bicycle helps to strengthen joints, increase muscle tone not only in the legs and arms, but also in the body. In 1 hour of cycling you can burn up to 400 kcal.
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In order to calculate the calorie consumption for a tourist trip, it is necessary to take into account the complexity category of the route, the type of tourism and the time of year (in winter the equipment is heavier, which means that additional energy costs are required). Instructors also calculate the length of the route per day, the flatness of the road, the number and quality of obstacles, the initial weight of the backpack.
In a hiking trip of the 1st category of complexity, a tourist spends about 3000 kcal, and for the 5th category of complexity, energy consumption is estimated at 4500 kcal per day.
Tennis is an interesting, active and emotional game. The rate and concentration of attention affect the calorie consumption when playing tennis: the task is not only to hit the ball with the racket at the right point, but also to send “in place” to the court. During the game, all muscle groups work, the entire musculoskeletal system, and intense “ragged” running makes players spend from 350 to 600 kcal / h.
Mowing lawns requires some effort, like all types of housework. The cultivation of lawns around the house is gaining great popularity among homeowners and household plots.
In order to finally get a fluffy emerald carpet, it is not enough to sow the territory with seeds and wait for the grass to grow, it is necessary to regularly cut off the growing grass. About 400 kcal per hour is consumed for mowing a lawn using a mechanical lawn mower. It should be noted that in the summer you have to mow grass once every 7-10 days.
Horseback riding is an alternative to grueling workouts in the gym. This type of physical activity is equivalent to intense cardio workloads, while the calorie consumption is correspondingly large.
During the movement of the horse, the rider strains all kinds of muscles, especially the legs, buttocks, abs, back, arms.
For 1 hour of active trotting, you can spend 500 kcal. If you gallop, then the flow rate will be 700-750 kcal / h. But if you go by walking, then more than 170 kcal cannot be spent.
Martial arts training is not only a way to get rid of unnecessary fat reserves, but also to develop concentration, endurance and self-confidence.
Calorie consumption depends on many individual factors (age, weight, height, general level of preparation and others) and on the type of martial art:
- Capoeira: 700 kcal / h.
- Tai Bo: 800 kcal / h.
- Tai chi: 219 kcal / h.
- Taekwondo: 752 kcal / h.
- Jiu-Jitsu: 514 kcal / h.
- Karate: 514 kcal / h.
Volleyball is an affordable, simple, popular sport. This team non-contact game requires general physical fitness and a positive attitude. It strengthens the cardiovascular system, musculoskeletal system, lungs, improves coordination of movement. Calorie consumption for playing volleyball varies from 180 to 270 kcal / h.
Dancing helps maintain a figure or lose weight to your favorite rhythms of music. They develop excellent coordination, train the cardiovascular system, strengthen the muscles of the legs, buttocks, back, shoulders and arms. This is a great way to keep your muscles toned.
Calorie consumption depends on the style and pace of the dance:
- Waltz, Foxtrot : 180-266 kcal / h.
- Ballroom dancing, disco : 330-488 kcal / h.
- Ballet, twist : 360-532 kcal / h.
Cycle training takes place in a group on stationary exercise bikes under the guidance of an instructor. It is suitable for people with problems in the lumbar spine or in the back, since the load on these areas is minimal. In the process of training, the muscles of the legs, buttocks, abs, arms develop.
This is an active and energy-intensive form of cardio training. For an hour of classe
s, you can spend 500-700 calories.
Climbing stairs is another type of physical activity that is effective in losing weight and maintaining muscle tone. Any cardio simulator can be replaced by it, provided that the right pace of rise is correctly selected: the pulse can be slightly quickened, but at the same time, breathing should not go astray during a conversation. In one hour of such training, you can burn up to 350 kcal.
Surfing is not only an excellent cardio training, but also a sea adventure in the vast expanses of unlimited elements. How many positive emotions you can experience while riding a surf! Wide stroke movements of the hands help to develop the muscles of the shoulder girdle, back and abs. To resist the surf, you must skillfully balance, so that intensive work is provided to the muscles of the legs.
Calorie consumption for surfing depends on the general physical fitness and speed. The average flow rate is 600-1000 kcal / h.
Swimming has a beneficial effect on the immune system, the central nervous system, strengthens the lungs, tones all muscle groups. Calorie calculation varies depending on the style and intensity of swimming.
For example, in 30 minutes of training in the pool, 300-444 kcal (breaststroke style) and 330-488 kcal (butterfly stroke and crawl style) are consumed, the same amount of calories is consumed when playing water polo.
When rowing, almost 95% of all muscles are involved, endurance and stamina develop, muscle elasticity and concentration are increased – it is very important not to roll over on the water surface with massive heavy oars. Calorie consumption for rowing is 550 kcal / h.
Jumping rope is one of the most energy-intensive types of physical activity. With intensive jumps, the muscles of the legs, buttocks and abs are strengthened, and the figure becomes toned and attractive. Regular exercises with a skipping rope increase endurance and help to lose weight.
Experts recommend jumping the rope every day for 30 minutes. For 1 hour of intensive jumping rope, 700-800 kcal is burned.
Tabata Protocol. Squats
Tabata Protocol refers to effective high-intensity interval training aimed at fast fat burning. This type of physical activity is based on high intensity aerobic exercise using mainly an exercise bike or treadmill.
Squats without weights or with dumbbells, as well as squats with jumping, are often included in the Tabata complex. This multi-joint exercise allows you to use a large number of muscle groups and is very effective at a fast pace of execution. Up to 900 kcal can be burned in one Tabata protocol session with squats.
Burpy is a multi-joint exercise involving almost all muscle groups. In fact, burpee is a complex of 6 exercises, combined into one. In the process of execution, the following muscles are included in the work: thigh biceps, buttocks, calf, chest, shoulder girdle muscles, triceps. Exercise comes from CrossFit and is designed to work out the whole body in one workout.
At the same time, a huge amount of energy is spent per unit of time, which allows you to reduce body fat in a short time. Calorie consumption during burpie exercises is 250 kcal for 5 sets of 5 minutes.
The sedentary lifestyle of modern man negatively affects the general state of health. And here gyms and sports fields come to the rescue, where people have the opportunity to maintain muscle tone, improve their physical and emotional state.
The table shows the data on calorie consumption for 1 h during training on various simulators:
|Calorie Consumption for 1 h|
|Treadmill, speed 4 mph||249||299||350||400|
|Rowing, exercise machine, load of 100 W||350||420||490||560|
|Exercise bike, load 100 W||275||330||385||440|
Calorie consumption on exercise equipment for aerobic exercise is slightly higher than on exercise equipment for strength training, although it all depends on physical activity: weight, intensity and duration of training. The table shows the data for cardiovascular equipment, which are the most popular and recognized as effective in the process of fat burning.
Exercise Calorie Burning Video
The 10 best exercises to burn calories are better than running: