Do you know exactly how many calories you burn each day?
Do you know exactly how many calories you burn each day?
For every daily activity, whether it is work, housework or even free time, it requires energy. In different ways we get food, drinks, sunlight, various food supplements. Recovery of energy losses occurs during sleep and various types of passive periods of rest. How many calories does a person consume per day and what is the percentage of this indicator? We studied this problem and found out how many calories are expended from daily activities, physical and mental stress. How many calories does the human body expend when digesting food or even sleeping. We are happy to share this knowledge with you. Let's start.
What do we burn calories for?
People lose energy with every action. Another thing is that some types of activities clearly show increased energy expenditure (eg sports), while other types of activities are not so obvious - we do not even consider them (physiological processes). Let's understand why the human body needs calories to maintain its normal rhythm and be as comfortable as possible.
- Intake and processing of food entering the gastrointestinal tract.
- Maintaining muscle tone.
- Maintaining a normal body temperature.
- Complete work of the internal organs - kidneys, heart, brain, endocrine glands, lungs (respiratory muscles).
- Ensuring a continuous flow of exchange reactions.
- The functioning of the nervous system.
Calorie expenditure during sleep
All these processes require energy and therefore calories. These important energy costs represent about 60% to 80% of the total daily caloric intake. In addition, the consumption of the latter is carried out continuously, even in a state of complete relaxation and rest - perhaps only slightly reduced.
The average calorie consumption is 1 kcal / kg / hour. Here we are talking about the basal metabolic rate, which is 4.18 kJ. Energy consumption during sleep varies from 60 to 70 kcal per hour. This is a significant calorie consumption, but its application requires special conditions:
- First of all, the daily sleep time should be at least 8 hours;
- Secondly, it is necessary to sleep in a cool, well-ventilated room;
- Third, it is not recommended to eat foods containing fats and carbohydrates before going to bed.
- Fourth, you should go to bed in a relaxed state, not in a state of stress.
Physical and mental activity
A person's physical and mental activities require a lot of calories. In addition, in the latter case the number will be much smaller. However, if the process is accompanied by strong emotions and gestures, this emotion can be increased, for example, when you speak in public, read books with exciting stories, participate in heated debates with opponents and defend your views Position. Returning to the energy consumption of exercise, you can adjust the value of this indicator by selecting a specific exercise. For example, skipping requires a person to spend 360 kcal / hour, jogging - 380 kcal / hour, cycling - from 220 to 450 kcal / hour, roller skating - an average of 500 kcal / hour.
Consumption of energy for digestion
How many calories does a person consume each day? Naturally, the food consumed is digested. It is worth looking in more detail at the energy consumed by digestion. They are more important in terms of breakdown and absorption of protein foods - they represent 40% of total protein calorie consumption. In contrast: the absorption of carbohydrates requires only 4-7%, and fat - 2-4%.
Although most modern people lead a sedentary lifestyle, they still have to walk, at least on the way to work. Therefore, the consumption of calories when walking slowly is 220 kcal per hour. If the speed is too fast, you can lose about 300 kcal at a time. Interestingly, the greater the weight, the greater the energy expenditure of a person walking.
As mentioned above, the deviation between the energy consumed each day and the calories consumed is satisfied, and when repeated systematically, it usually ends in a person's weight gain and develops rapidly. Conversely, when a person consumes more calories per day than he consumes, he begins to lose weight. If you want to get rid of tired or annoying weight, you can use these two rules in practice. A person's weight will remain the same until the cost-to-calorie ratio changes.
Daily household chores per person
During the day, we expend our energy doing things we are used to. We don't even pay much attention to them because they have become our habits and have become an indispensable part of our daily lives.
How many calories does a person consume each day? For example, each of us bathes at least once a day. Therefore, while the watering process lasts 10 minutes, we will spend no more, not less than 40 kcal. Some people like to go to the swimming pool. Swimming forces you to spend 200 to 420 kcal per hour. Do you like to dance? 60 minutes of vigorous exercise will cause your body to lose more than 350 kcal. Note to readers: Read aloud to increase energy consumption. So say goodbye to an hour of fun with 90 kcal.
The pleasure of eating will not attract people's attention due to energy reserves. Breakfast and dinner consume 60 calories, and the diet from noon to 3pm requires 85 calories.
The usual rhythm of life is based on the daily work of people - to maintain order in the home and to fully enjoy the comfort and convenience of yourself and family members. For all actions in this category we are forced to expend calories. See
- for washing dishes - 50;
- for wet cleaning (washing floors) - 130;
- ironing - 70;
- for dust removal - 10 kcal more;
- for hand washing (for example, things that require delicate cleaning from dirt) - 110;
- for washing windows and mirrors - almost 300;
- change of bed linen - 35.
Proper calorie expenditure is the key to good health and good physical shape!