Calorie consumption table for various types of activities of men and women. How much should a person spend a person per day: formula, norm

In the body and human activity, everything should be organic. That is why the resulting energy must be splashed out. In what types of activity we expire calories, you will learn from the article.

Human life directly depends on a good nutrition. The products used are a source of energy and compensate for the costs of the body at different types of load.

Caloria consumption table: Factors

• Balanced menu Allows you to fully compensate for the spent calories. That is why it is useful to understand how many calories are spent in a day, and how much it comes with food.
• Balanced processes will help save good physical shape.
• Enhanced load and low -calorie nutrition lead to a decrease in body weight. Exceeding calories with passive activity provokes weight gain.
• Calori consumption table for various activities It helps to improve nutrition in the relationship with physical activity. Possessing this information, you can accelerate the process of losing weight or prevent the accumulation of fat layers.
• It is important to understand that even such processes as night sleep or digestion in the body also consume energy.
• To calculate caloria consumption per day, It is necessary to take into account its gender, weight, height, health features.

The following factors affect the amount of energy consumed:

• Excess fat deposits slows down the exchange of energy ..
• Systematic physical activity contributes to muscle increasing and increases energy exchange to 15 %.
• The feverish condition requires additional energy costs.
• The uncomfortable body temperature is compensated by the additional energy consumption.
• No more than 80% of all energy is consumed on daily processes. The consumption of other calories depends on the influence of the external environment.
• Sleep duration - High -quality rest is at least 8 hours a day.
• Stress situations during the day.
• Eating of food at a later time.

Calorie consumption table: calculation of the daily norm

You can calculate the calorie rate in products using formulas. Depending on the gender and age category, the numerical components change.

The daily calorie norm for a woman:

• From 18 to 30 years old - 240*(0.062*weight + 2.036)
• From 31 to 60 years - 240*(0.034*weight + 3.54)

The daily calorie norm for a man:

• From 18 to 30 years old -240*(0.063*weight + 2.9)
• From 31 to 60 years - 240*(0.05*weight + 3.65)

The resulting value is multiplied by an indicator of physical activity:

• low load corresponds to the coefficient of 1.1
• moderate load corresponds to a coefficient of 1.3
• high load corresponds to a coefficient of 1.5

Calculate the daily calorie norm that can be burned using the formula:

• For woman - veU body*0.9*24
• For a man -  body weight*24

In order to compare the number of calories consumed and consumed, it is necessary to keep a written record of all meals on the daily basis and calorie consumption table during physical exertion. At the same time, food should consist of healthy nutrients.

Calori consumption table at various physical exertion

• So, let's find out how many calories are spent a day, a person burns in a sitting work, if you do nothing, with everyday household matters, at work, with physical exertion, sports, performing individual exercises?
• Calorie consumption during working hours It is calculated depending on the profession. The least calories are spent by office employees.
• Twice as much energy is spent specialists of the field of education and maintenance. Drivers and factory workers spend three times more energy than managers.
• Heavy physical labor requires energy costs 4 times more.
• Everyday household chores also require calories. Do not underestimate the needs of the body in the performance of economic affairs. For comparing various activities, we will analyze several examples in numbers at the rate of 50 kg of weight and 60 minutes of employment.

Caloria consumption table: 

• From calori consumption tables It can be seen that maintaining order in the house requires considerable energy costs. With a regular trip to the store, calories are also consumed. Any daily activity does not pass without a trace for our body. To lose weight, it is not necessary to go to the gym, it is enough to conduct active economic activity.
• Athletes spend more energy thanks to muscle efforts. When playing sports, all systems of the body are involved. Consider what sports are burned by a large number of calories and calculation per 50 kg of weight for 1.5 hours of training

• Homework is good fitness. A striking example is young mothers. During pregnancy, excess weight is gained. So, in order to lose weight after childbirth, it is not at all necessary to start exhausting training.

• Caring for a child will help the body cope with excess calories. Consider which one caloria consumption woman It spends on caring for a child for an hour with a weight of 50 kg.

• The more movements are made, the more calories are burned. Combining a regular walk with active games or walking dogs allows you to burn a lot of calories.
• Walks in the cold season require more energy, so when I come home so I want to have a bite to eat with a hearty dish.

Caloria consumption: How to work out the calories eaten?

It is very important to build the correct ratio of the products used and the actions performed. Most diseases arise due to a violation of the ratio of components in food products.

• If you listen to the symptoms of the body, you can identify and adjust the problem. For example, excessive use of fats leads atherosclerosis and kidney diseases.
• Excess glucose provokes diabetes. The lack of vitamins leads to hypovitaminosis. 
• Consider what actions you can compensate for eaten calories.

Thus, up to 900 calories are necessary to perform daily work. To significantly increase this indicator, it is necessary to play sports. If you want to lose weight, then in combination with physical activity it is necessary to reconsider the number of calories used.

Video: Calculation of calorie consumption