The metabolic process in the human body cannot be carried out without the exchange of energy. Energy is measured in calories. The bulk is spent on the activity of internal organs such as the liver, heart, lungs, etc. Scientists have found that, on average, one kilogram of human weight is consumed in 1 hour about one kilocalorie. In turn, it is important to take into account other parameters of a person when calculating kilocalories, for example, his height, age, gender, as well as the ratio of adipose and muscle tissues in the body. To increase the expenditure of calories, it is necessary to increase physical activity. That is, spending directly depends on the types of activities that a person is busy with during the day.

For a more accurate understanding of this process, it is necessary to present the calorie consumption for various activities in a table. The given data describe some household chores, various sports that help a person to control his energy exchange.

Calorie consumption table

The indicator "Calorie consumption while walking" is calculated based on the weight category of a person, as well as his speed of movement.

Speed \u200b\u200bindicator	Mass, energy consumption
	from 50 to 60 kg	from 60 to 70 kg	from 70 to 80 kg	from 80 to 90 kg	from 90 to 100 kg	over 100 kg

Activity groups by energy consumption

There are several main groups of activities that consume energy:

1. A predominantly sedentary lifestyle and work. In such a situation, the muscle load is minimal. This group includes all office workers, librarians, etc. With this style of work, about 2.5 thousand kilocalories are spent during the day.

2. The field of activity, associated with different muscle loads, performed mostly in a sitting state. This includes the activities of teachers, salespeople. Such activity allows you to spend up to 2.8 thousand kilocalories during the day.

3. Activities associated with low muscle loads. An example is the work of a doctor, pastry chef, postman. Energy consumption is approximately 3.1 thousand kilocalories per day.

4. Work, the performance of which is interconnected with the relative tension of muscle structures. This includes working professions such as plasterer, painter, mechanic, trainer. Energy consumption is up to 3.5 thousand kilocalories per day.

5. Activities associated with hard physical labor. For example, the activities of athletes, loaders, machine operators. Energy costs are approximately equal to 4 thousand kilocalories.

Very high workload activities. This is the work of miners, carpenters, masons. Energy consumption is 5 thousand kilocalories per day or more.

Calorie expenditure for various activities

(table shows average calorie expenditure)

List of activities	Energy expenditure (kcal)
Swimming
Dressing / undressing
Dishwashing
House cleaning
Talking on the phone
Work with computer
Driving a car
Striptease
Dances (paired)
Ice skating
Dances (singles)
Snowball game
Volleyball
Gymnastics
Sports walking
Table tennis
Basketball
Roller skating
Swimming (supine position)
Ski run
Mountain biking
American football game
Swimming breaststroke
Water polo game
Swimming butterfly
Crawl swimming
Mountain climbing

To make it easier to calculate the calorie expenditure of the body, there is a so-called calorie expenditure calculator. It allows you to calculate in real time how many calories the body will spend on different activities. Another option is when the calculator shows the right time to perform a certain type of activity (or the time to exercise) to burn the right amount of kilocalories. In such an online assistant, you need to enter your body weight and type of activity or body weight and the number of unnecessary calories. Based on the entered values, the program outputs the result. Accordingly, this is either the number of calories burned, or the exercise time.

When using a calorie expenditure calculator, it is important to take into account that the human body over time is able to adapt to any load and subsequently spend fewer calories in the same activity. Also an important point is the dependence of calories burned on the muscle mass of the body itself, and not on the total weight of a person.

With age, the human body undergoes irreversible changes, accompanied by a slowdown in metabolism. The latter process sometimes leads to excess weight. You can only avoid this by taking regular care of your body. Sports, active lifestyle, regularly performed physical exercises are the key to harmony for decades.

But not all types of activity lead to the same effect, since for some actions, for example, 100 kcal is spent per unit of time, for others - five times more. What activities burn the most calories? It is difficult to give an unambiguous answer, since it all depends on the age, weight and height of the person, the constitution of the body. However, you can average your calorie expenditure rates to rank your most effective exercise. In our article, you will find summary tables of calorie expenditure for different sports.

Daily calorie requirement

on average, women need 2000 calories, and men - 2500

The average person needs at least 1600 kcal,entering the body with food, provided that it is at rest all day. Women, even a little active, need 2000 kcal, men 2500.

Alas, A sedentary lifestyle and unhealthy diet lead to extra pounds. Later, people begin to take care of the body by doing various kinds of exercises.

There is an empirical formula for determining the vital number of calories. For women, it looks like this:

9.99 × weight (in kg) + 6.25 × height (in cm) - 4.92 × age - 161;

to calculate the indicator for men, the figure "5" is added to the received one.

If the goal of playing sports is to acquire the optimal weight, you must follow the rule: the number of calories consumed must exceed the number consumed by 20%.For example, according to the above formula, 1600 kcal were obtained. Then, to regain normal condition, you need to burn 320 kcal per day. How to do this is everyone's personal choice, some choose intense physical exercises, others - long-term cyclic loads. Before a detailed consideration of the methods of burning calories, it is worth referring to the natural data of a person.

Dependence of energy loss on body structure

There are three types of structure:

• ectomorph;
• mesomorph;
• endomorph.

The first is characterized by thinness, long limbs, narrow palms and feet, an almost complete absence of a fat layer. Such a representative spends energy 5-8% faster.

The second are characterized by a developed muscular system, a long torso, and broad shoulders.The following indicators refer specifically to them as the most common representatives.

The endomorph can be distinguished by its rounded face and body, an impressive volume of the subcutaneous layer. It consumes calories 6-9% slower than mesomorph, since the available fat slows down the metabolism.

When considering the appropriate type of physical activity to maintain optimal weight, you need to consider your own body structure. Now it is worth clarifying the number of calories burned with different mobility using the example of a person weighing 70 kg.

Exercise at home

skipping rope is the most effective calorie burner for home

Many people are not eager to go to the gym, preferring to move at home. Some might argue that this is wrong, but even simple game-format movements can benefit the body. For instance, . A familiar occupation since childhood at a frequency of 120-150 jumps every minute it will burn about 750 kcal per hour. It is difficult to withstand an hour of continuous movement, therefore it is recommended to perform 6-8 approaches for 8-10 minutes. Then the calories will be consumed a little less (600 kcal).

Jumping rope is considered the most effective way to maintain a healthy weight when you don't feel like leaving the house.

Physical exercises with the weight of your body (jumping "legs together / apart", lifting the torso on) with light intensity will burn 250, with high - 550 kcal.

The popular, alas, is not the best method of spending calories - up to 5 kcal per minute. However, it is worth doing it at least to strengthen the muscles and timely switch to heavier exercises.

This is not the case with the dumbbell plank. Taking a load with each hand, the latter alternately rise to the body and linger for 2-3 seconds. 15 kcal is burned per minute.

Some people do not accept work with a load, leaning towards. Curious that the benefits of twisting the hula hoop is comparable to - about 600 kcal is lost per hour! Leading nutritionists of the world claim that if you twist the hoop for 5-6 ten-minute sessions daily, this will lead to a decrease in the waist by 3 cm per month.

Dancing at home is as good as running, swimming or playing sports. For an hour of intense movement, 450 kcal is burned. The figure will vary based on the speed and difficulty of the dance.

Exercise outside the home

burning of calories outdoors is faster than indoors

It is easy to believe in favor of cyclic sports with aerobic exercise (deep breathing at a high heart rate) by looking at their representatives. Swimmers, runners, cyclists, skiers are slim, fit, thin.

• 5th place - riding, skating (5.167);
• 4th place - classes in the gym (5.2);
• 3rd place - outdoor games like football, basketball, etc. (6,273);
• 2nd place - water sports (6.625);
• 1st place - running (9.00).

Running is a guaranteed way to burn extra calories - an hour's movement at a speed of 12 km / h will write off 700 kcal, at a speed of 8 km / h - 560 kcal.

Walking up the stairs is even steeper - in 60 minutes the body will thank you with the loss of 900 kcal. uses fewer muscles than when running, therefore, the calorie expenditure is reduced by 15-20%.

Winter physical activities require energy not only for movement - the lion's share of calories goes to warm the body. For an hour of ice skating, a person loses 700 kcal, and skiing - up to 900 kcal, depending on conditions.

Do not feel that warm clothing will interfere with your calorie burn and do not neglect frost protection.

The same applies. When in water, the human body experiences stress, accompanied by the release of calories in order to warm the body. An hour swimming at a speed of 10 m / min burns 215 kcal, at a speed of 50 m / min - 720 kcal.

Jumping on a trampoline is considered an excellent method of parting with excess weight. If you take 15 minutes to work out, the calories burned are comparable to an hour of training on the treadmill.

How many calories are spent doing different sports (video review):

For comfortable assimilation of the information presented below, there is a table of calorie consumption for a person weighing 70 kg.

Table 1. Calorie consumption during activity at home.

Table 2. Calorie consumption for outdoor activities.

Any kind of physical activity will help you lose weight by burning calories. When choosing, you need to rely on the amount of free time and current sports conditions.

To lose weight, you don't have to limit yourself on calories. Spend as many kilocalories as possible - resort to vigorous physical activity! Calculate your daily calorie consumption on the calculator and indulge in a delicious dinner or your favorite dessert.

1 Enter your weight

kg

2 Check the activities

• Housework and yard work
  • Digging holes
    Dusting
    Ironing
    Car washing and polishing
    Washing windows
    Cleaning floors
    Dishwashing
    Pruning trees and shrubs
    Transportation of goods in a wheelbarrow
    Moving furniture
    Carrying boxes
    Sweeping floors and carpets
    Buying items for the home
    Buying groceries
    Watering home plants
    Planting in the garden
    Planting trees or bushes
    Sitting cooking
    Standing cooking
    Work in the garden
    Rake work
    Hand scythe work
    Working with a lawn mower
    Hanging clothes
    Unloading lumber
    Unpacking boxes
    Firewood chopping
    Manual snow removal
    Folding clothes
    Folding, carrying firewood
    Hand wash
    Queuing
    Cleaning the apartment
    Lawn cleaning
    Harvesting leaves
    Snow removal
    Box packing
• Fitness and sports
  • Water aerobics
    Intensive aerobics
    Aerobics easy
    Badminton
    Badminton
    Basketball
    Running 10 km / h
    Running 15 km / h
    Running 8 km / h
    Cross-country skiing
    Running in nature
    Running up the stairs
    Cross country running
    Jogging
    Billiards
    Boxing
    Punching bag
    Wrestling
    Fast walk
    Fast swimming
    Bicycle 10 km / h
    Bicycle 20 km / h
    Bicycle 25 km / h
    Bicycle 30 km / h
    Bicycle 35+ km / h
    Bicycle Exercise Bike (High Activity)
    Exercise bike (medium activity)
    Exercise bike, warm-up
    Horse riding, gallop
    Horse riding, trot
    Horse riding, step
    Water polo
    Water skiing
    Volleyball
    Oriental gymnastics
    Oriental martial arts
    Handball
    Golf
    Rowing kayak
    Rowing machine
    Darts
    Rope lessons
    Skating
    Skiing
    Roller skating
    Skateboarding
    Downhill skiing
    Skittles
    Curling
    Skating
    Ski simulator
    Table tennis
    Hoop
    Orienteering
    Hiking trip
    Swimming (butterfly)
    Swimming (breaststroke)
    Swimming (crawl)
    Swimming (general)
    Backstroke
    Swimming and snorkelling
    Beach volleyball
    Diving
    Lifting weights
    Work as an aerobics coach
    Stretching, stretching
    Rhythmic gymnastics (easy)
    Rhythmic gymnastics (heavy)
    Nordic walking
    Gymnastics
    Sports walking
    Intensive step aerobics
    Easy step aerobics
    Archery
    Pistol shooting
    Tennis (large)
    Rider type simulators
    Fencing
    Frisbee
    Football
    Hatha yoga
    Walking 3 km / h
    Walking 4 km / h
    Walking 5 km / h
    Walking 6 km / h
    Walking 7 km / h
    Walking 8 km / h
    Walking up stairs
    Walking down the stairs
    Walking in nature
    Hockey
    Field hockey
• Labor activity
  • Work as an actor in the theater
    Bartending
    Office work
    Bakery
    Computer work
    Work as a clerk
    Work as a masseur
    Work as an installer
    Loader work
    Work on the farm, poultry house
    Carpenter
    Work as a tailor
    Work as a teacher
    Work as a nurse
    Work as a physical education teacher
    Shoe repair
    Fruit picking
    Garbage collection
    Cleaning of premises
    Horse care
    Classroom
• Rest, entertainment
  • Active games with children
    Knitting
    Seated guitar
    Playing guitar while standing
    Piano playing
    Violin playing
    Playing the trombone
    Playing the trumpet
    Playing the flute
    Sitting with children
    Animal games
    Baby feeding
    Baby bathing
    Animal wash
    Carrying babies
    Dressing the child
    Outdoor games with children
    Taking a bath
    Showering
    Stroller walk
    Walking the dog
    Watching TV
    Sitting on the phone
    Talking on the phone while standing
    Needlework (sitting)
    Needlework (standing)
    Sex (active)
    Sex (passive)
    Family walk
    Sleep
    Snow construction
    Dancing classical (slow)
    Modern dances (fast)
    Hair Styling
    Seated reading
    Sewing

3 Enter the elapsed time

Metabolism is not able to exist separately without the expenditure of calories, and vice versa. Metabolic processes that occur in the human body are directly related to the so-called energy exchange. The unit of measure for energy is calorie.

Heart, respiratory system, liver and kidneys - these are the internal organs that account for the greatest energy costs. They are not interrupted even at rest. Scientists have found that in one hour, each kilogram of the body burns 1 kcal, which in total gives us about 1800 kcal per day.

These numbers are very ambiguous, as they depend on many components. To support the body in good shape, spend as many kilocalories as possible - resort to vigorous physical activities so that the muscles work very intensely. Online spreadsheet and flow analyzer will help you calculate all the necessary data.

Online calculator for calculating calorie consumption

This counter is very easy to use, as it counts in a split second:

• indicate body weight;
• type of activity (sports, fitness, sedentary work, entertainment);
• elapsed time;
• the system will calculate the result.

When one gram of protein is broken down, 4.1 kcal are released, fat - 9.3, carbohydrates - 4.1. We lose energy every second of our life, releasing heat into the environment. The rate of heat exchange depends on activity or inactivity.

On average, the daily energy expenditure of the average representative of the stronger sex fluctuates in the region of 2500-2700 kilocalories, the weak - 2000-2200. But all this is very approximate data, because a spread of 200 units can cause the appearance of body fat.

It is better to use a modified version of the Mifflin-Saint Geor daily calorie consumption formula, which takes into account your parameters, the degree of activity - and therefore provides more accurate data. When calculating calories for weight loss, weight loss is determined according to height:

• in men: (10 x weight (kg) + 6.25 x height (cm) - 5 x age (g) + 5) x A;
• among women: (10 x weight (kg) + 6.25 x height (cm) - 5 x age (g) - 161) x Awhere:

A1 - minimum activity, \u003d 1.2;

A2 - weak, \u003d 1.375;

A3 - medium, \u003d 1.55;

A4 - high, \u003d 1.725;

A5 - extra, \u003d 1.9.

The arithmetic of the numbers is quite simple: when losing weight, you should increase the consumption of calories in relation to consumption, when gaining weight - on the contrary, and in a normal lifestyle, these indicators are equal. The balance is contained in the elementary equation for measuring calorie expenditure:

Nutritional value of food eaten \u003d loss of energy

You can also use the Calorie Consumption Analyzer to calculate your daily calorie consumption.

The main source of losing extra pounds per day, for both women and men, is sports. It improves well-being, has a positive effect on health, muscle tone, coordination, balance, reaction, promotes the development of logical thinking and helps to get rid of the hated centimeters.

Even the slightest effort or movement one step brings you closer to the goal, and a long training time will allow you to do it with leaps and bounds, because a person's main calorie consumption occurs precisely during physical exertion. To make it easier to determine how much you spend per day on certain exercises, we suggest using the following daily calorie consumption table:

Activity (calorie consumption per hour), kcal	per 1 kg of weight	for 80 kg of weight	for 70 kg of weight	for 60 kg weight	for 50 kg weight
walk	4,5	360	315	270	225
when nordic walking	5,7	456	399	342	286
when walking 5 km / h	4,5	360	315	270	225
high intensity dancing (high calorie consumption)	6,9	554	485	416	346
when riding a bike (when riding 20 km / h)	7,7	617	540	463	386
breaststroke	10,6	844	739	633	528
when crawling	8,1	651	570	489	407
with water aerobics	7,6	606	530	454	379
twisting the hoop (hula hoop)	4.4	352	308	264	221
on a stationary bike	7,4	592	518	444	369
treadmill 12 km / h	11,4	912	798	684	570
on an elliptical trainer (health disc)	7,4	592	518	444	369
on a rowing machine	7,4	592	518	444	369
jumping	10,1	808	707	606	505
squats	5,6	448	392	336	280
jumping rope	7,7	617	540	463	386
rowing academic	3,0	240	270	180	150
step aerobics intensive	10,6	848	742	636	528
intense aerobics	7,4	592	518	444	369
crossfit	11,9	956	833	714	595
bodyflex	10	800	700	600	500
yoga static	3,2	256	224	192	160
pilates (average calorie consumption)	4,9	392	343	294	245
roller skating	4,4	354	310	266	221
riding a scooter	5,3	424	371	318	264
badminton	6,9	554	485	416	346
football	6,4	514	450	386	321
climbing stairs	12,9	1029	900	771	643

Other effective exercises include:

• bench press;
• cardio exercise;
• power training;
• burpee (with 1 approach, calorie consumption - 1.43);
• bar;
• swing of the press;
• pull-up exercises;
• push-ups and exercises for push-ups from the floor;
• with other various sports.

It will be rational to plan your individual training process that will fit your lifestyle, capabilities and skills (meaning highly coordinated sports). Sign up for a gym, fitness or pool, do your morning runs (you can even get results from jogging and running on site) or exercise right at home. At the same time, in the gym on simulators, you can achieve results faster. The most important thing is to be active!

Sports and exercise are effective, but in addition to special loads, energy is lost during various activities - even during ordinary daily activities and household chores, which we did not even know about:

• food intake;
• hygiene;
• talking on the phone;
• work at the computer;
• making the bed;
• hair Styling;
• dressing / undressing;
• taking a bath;
• reading books.

The basic and average consumption of calories per day on average for such activities is lower than for classes in the gym. And, nevertheless, such seemingly insignificant actions also help the body to be in good shape! The data are shown in the table:

Activity (calorie consumption per hour), kcal	per 1 kg of weight	for 80 kg of weight	for 70 kg of weight	for 60 kg weight	for 50 kg weight
lying	1,1	88	77	66	55
sleep (during sleep)	0,6	51	45	39	32
at rest	1,0	80	70	61	51
with active sex	2,1	171	150	129	107
when climbing stairs	12,9	1029	900	771	643
cleaning	2,7	214	188	161	134
when driving a car	1,4	115	101	87	72
being in a bath	3,1	248	220	186	155
being in cold water	1,2	96	84	72	60
in sedentary work	1,1	86	75	54	44
with mental activity	0,13	10,4	8,8	7,8	6,5
office work	1,2	99	87	75	62
during pregnancy	2,08	166,4	145,6	124,8	104
when breastfeeding	2,0	163	142	122	101

Often, in order to bring yourself back to normal, it is enough just to use the above tables of base and average consumption, formulas, and a calculator. And to understand that having spent a certain amount of energy, we can eat food, the energy value of which coincides with that spent (for those who want to lose weight, coming< затраты , and to gain weight - vice versa).

For those who, for some reason, cannot or do not want to exercise physically (although this is the shortest path to losing weight), it is enough to reduce their daily diet or make it less high in calories and more useful. Eat more fruits and vegetables, meat and fish (preferably boiled or baked), and less sweet, fatty and starchy foods.

One of the key points of a healthy diet is the fact that the energy value of the food consumed must compensate for a person's energy expenditure.

Simply put, a person should eat exactly as much as he needs energy from food to carry out his activities.

If this rule is not followed, two outcomes are possible.

In the first case - an excess of energy (calories) from food with low physical activity - weight gain.

In the second case - high energy consumption and lack of it from food - weight loss, that is, weight loss.

The given table of calorie consumption for various human activities (for 30 minutes) will help you calculate the body's energy expenditure depending on weight, and therefore move one more step in knowing yourself to achieve a perfect and healthy body.

The table was compiled from data published by the Harvard University School of Medicine in 2004.

Calorie expenditure during exercise: table

Kind of activity	Human weight, kg
	50	60	70	80	90	100
Aerobics, intense	185	222	260	296	334	353
Aerobics, moderate	146	175	205	233	262	277
Aerobics step, energetically	265	317	372	423	476	504
Aerobics step, moderate	185	222	260	296	334	353
Badminton	120	143	166	191	214	227
Basketball	212	254	298	338	381	403
Playing billiards	66	79	93	106	119	126
Boxing	238	286	335	381	429	454
Bowling game	79	95	112	127	143	151
Horseback riding	105	127	150	170	190	202
Water skiing	159	190	223	254	285	302
Water polo	265	317	372	423	476	504
Water volleyball	79	95	112	127	143	151
Volleyball, amateur	79	95	112	127	143	151
Volleyball, professional	105	127	150	170	190	202
Handball	317	381	446	508	572	606
Golf	93	111	130	148	166	176
Rowing on a boat, intensive	225	270	316	359	404	428
Rowing in a boat, moderate	185	222	260	296	334	353
Diving	185	222	260	296	334	353
Hang gliding	93	111	130	148	166	176
Judo, karate, kickboxing and other martial arts	265	317	372	423	476	504
Skiing	159	190	223	254	285	302
Skating	185	222	260	296	334	353
Curling	105	127	150	170	190	202
Beach volleyball	212	254	298	338	381	403
Jumping rope	265	317	372	423	476	504
Rafting	135	159	187	212	240	252
Wrestling	159	190	223	254	285	302
Rock climbing	212	254	298	338	381	403
Rock climbing, vertical	291	349	409	465	523	554
Skateboarding	135	159	187	212	240	252
Sports walking	172	206	242	276	310	328
Orienteering	238	286	335	381	429	454
Archery	93	111	130	148	166	176
Dancing fast	159	190	223	254	285	302
Dancing slow	79	95	112	127	143	151
Dancing, moderate	146	175	205	233	262	277
Tennis	185	222	260	296	334	353
Tourist hike	159	190	223	254	285	302
Fencing	159	190	223	254	285	302
Physical education, energetically	212	254	298	338	381	403
Physical education, moderate	119	144	167	190	215	227
Frisbee	79	95	112	127	143	151
Football, amateur intense	212	254	298	338	381	403
Football, amateur moderate	185	222	260	296	334	353
Football, professional	238	286	335	381	429	454
Hatha yoga	105	127	150	170	190	202
Hockey	212	254	298	338	381	403

Calorie consumption while running

Kind of activity	Human weight, kg
	50	60	70	80	90	100
Running, km / h, 8	212	254	298	338	381	403
Running, km / h, 8.5	238	286	335	381	429	454
Running, km / h, 9.5	265	317	372	423	476	504
Running, km / h, 11	291	349	409	465	523	554
Running, km / h, 12	331	397	465	529	595	631
Running, km / h, 14	384	460	539	614	691	732
Running, km / h, 16	437	524	614	699	786	833
Running, marathon	212	254	298	338	381	403
Running, cross country	238	286	335	381	429	454
Jog 10 minutes	159	190	223	264	285	302

Cycling calorie consumption

Calorie consumption when swimming in the pool

Calorie consumption on exercise machines

Kind of activity	Human weight, kg
	50	60	70	80	90	100
Bicycle trainer, intensive	278	333	391	444	500	529
Bicycle simulator, moderately	185	222	260	296	334	353
Ski simulator	251	302	353	402	453	479
Elliptical trainer	238	286	335	381	429	454
A simulator that simulates climbing steps	159	190	223	254	285	302
79	95	112	127	143	151
159	190	223	254	285	302

Walking Calorie Consumption Table

Calorie consumption for homework: table

Kind of activity	Human weight, kg
	50	60	70	80	90	100
Kids games	135	159	187	212	240	252
Play with children, in moderation	105	127	150	170	190	202
Games with children, intense	131	158	186	210	238	252
Waiting in line while standing	34	40	47	53	60	64
Cleaning of gutters	135	159	187	212	240	252
Moving furniture	159	190	223	254	285	302
Carrying boxes	185	222	260	296	334	353
Carpentry, outdoor	159	190	223	254	285	302
Painting, internal	120	143	166	191	214	227
Painting, outdoor	132	158	187	211	238	252
Shopping for groceries, with a cart	93	111	130	148	166	176
Wood furniture polishing	117	142	167	190	215	227
Cooking food	66	79	93	106	119	126
Watching TV	20	24	28	31	35	37
Roof work	159	190	223	254	285	302
Unpacking things	93	111	130	148	166	176
Car repair	79	95	112	127	143	151
Repair of electrical wiring and plumbing	79	95	112	127	143	151
Sleep	17	20	23	27	30	32
Cleaning, thoroughly: car, windows, carpets	120	143	166	191	214	227
Baby care: bathing, feeding, etc.	93	111	130	148	166	176
Seated reading	30	36	42	48	54	57

Calorie Expenditure Chart - Home Work

Kind of activity	Human weight, kg
	50	60	70	80	90	100
Lawn leveling	105	127	150	170	190	202
Digging the ground	131	160	186	213	238	252
General gardening	117	143	164	191	214	227
Carrying and stacking firewood	135	159	187	212	240	252
Tree planting	120	143	166	191	214	227
Planting	105	127	150	170	190	202
Weeding	123	147	172	195	220	233
Firewood chopping	159	190	223	254	285	302
Lawn mowing, mechanized	120	143	166	191	214	227
Lawn mowing, manual	146	175	205	233	262	277
Cleaning of foliage, herbs	105	127	150	170	190	202
Snow removal, mechanized	121	143	168	192	215	227
Snow removal, manual	159	190	223	254	285	302
Laying crushed stone, turf	133	160	186	213	239	252

Professional activities and calorie consumption

Kind of activity	Human weight, kg
	50	60	70	80	90	100
Actor	79	95	112	127	143	151
Driving a car	53	63	74	85	95	101
Studying while sitting in the classroom	47	56	65	74	84	89
Operator-controller of equipment	66	79	93	106	119	126
Office clerk	40	48	56	64	72	76
A carpenter	93	111	130	148	166	176
Bartender	66	79	93	106	119	126
Computer work	36	43	51	58	65	69
Working at the desk	47	56	65	74	84	89
Work behind the machine, press, rolling mill, etc.	212	254	298	338	381	403
Masseur	107	127	150	170	192	202
Fireman	317	381	446	508	572	606
Policeman	66	79	93	106	119	126
Work with heavy tools without a mechanical drive	212	254	298	338	381	403
Coach	106	127	149	170	191	202
Miner	159	190	223	254	285	302
Welder	79	95	112	127	143	151
Builder	146	175	205	233	262	277
Laying brickwork	185	222	260	296	334	353
Care and work with horses	159	190	223	254	285	302
Participate in a meeting while sitting	43	52	60	69	77	82

We all know that in order to lose a pound, you need to burn 3,500 calories, which means 500 calories a day. So what's the best way to burn 500-600 calories? First of all, it depends on how much free time you have and how much effort you are willing to put into it.

The best option is to do the exercises that you at least enjoy. There is no point in torturing yourself with jogging if you are not interested in it at all, and you understand that at the first opportunity you will start looking for excuses not to go for a run.

If 60 minutes of some activity is too difficult for you, then why not split it up. Do one type of exercise for half (or more) of the indicated time to burn 300 calories, and then later on the same day, do something else to burn the remaining calories. So your workouts can be more varied and quite possibly more effective. Personally, I think that it is easier to complete the entire volume in one go, but we are all different, the body of each person behaves differently during physical exertion. Experiment and look for the best option for you.

Remember that calories are burned not only during sports, but also when you, for example, wash floors, dust, take a shower, etc. But do not flatter yourself, believing that you can burn 1000 calories at home with just one general cleaning. All of these activities burn few calories, but nevertheless, perceiving household chores as a way to lose weight, you are likely to cope with the hated mopping more easily.

90% of it comes down to discipline. Skip bad calories (processed foods) and seek help from nature: vegetables, fruits, meat, beans, and clean water. If it is a ready-to-eat convenience food or snacks like chips, throw it away immediately. Excessive consumption of any food leads to an excess of calories and, therefore, fat accumulation. However, it is much more difficult to go over calories with natural products.

Calorie consumption

Knowing that calorie intake is paramount in losing weight, what type of activity will you choose? Exercise can help you lose weight, but it doesn't do the job by itself. It is impossible to lose weight just by playing sports and not watching your diet.

Calorie expenditure for different activities can vary significantly. However, don't choose swimming, for example, if you hate swimming. Choose what you like and then the excess weight will go away much easier.

Calorie expenditure table for various activities

How many minutes does it take to burn 500 calories
Body weight	54.5 kg	63.5 kg	72.5 kg	82 kg	91 kg	100 Kg	109 kg
Water aerobics	131	113	99	88	79	72	66
Boot camp workouts	78	63	52	45	39	35	31
Heavy bag boxing	66	57	49	44	40	36	33
Downhill skiing	56	48	42	38	34	31	28
Cycling (outdoor)	75	64	56	50	45	41	38
Cycle	53	45	39	35	32	29	26
Skating	75	64	56	50	45	41	38
Running in place	53	45	40	35	32	29	26
Martial arts	53	45	39	35	32	29	26
Pilates	150	129	113	100	90	82	75
Wall tennis	61	53	46	41	37	33	31
Roller skating	75	64	56	50	45	41	38
Rowing	66	56	49	44	39	36	33
Interval running	24	21	18	16	14	13	12
Stretching (maximum rest)	110	94	82	73	66	60	55
Stretching (minimum rest)	64	55	48	43	38	35	32
Swimming	71	61	53	47	64	58	53
stroll	107	92	80	71	64	58	53
Yoga	210	180	158	140	126	115	105
Zumba	67	57	50	44	40	36	33

1. 30 minutes of running at a speed of 12 km / h

Running is the best way to burn calories. You don't need special equipment. In this case, the result will be noticeable quickly enough. It is advisable to dilute running with strength training. Running by itself helps burn calories and get rid of fat mass, but at the same time, muscles can begin to burn, which is undesirable. Muscle helps the body burn more calories and also helps keep skin from sagging and unattractively out of shape. Losing weight alone will not help tone your muscles. Without strength training, you can lose weight, but this will lead to a saggy stomach and flabby buttocks. By combining jogging with strength training, you preserve muscle mass, which not only helps to build a beautiful figure, but also helps to speed up your metabolism. And the higher the metabolism, the more actively the body spends calories, even during rest.

1. Jogging at a speed of 8 km / h

Virtually no different from the previous option, except that in order to burn 500 calories, you will need to run more.

1. High-intensity interval training

Intermittently, that is, alternating periods of high and low intensity, you can do almost any exercise. This form of exercise has been shown to increase the number of calories you burn and also allows you to work less time than if you were just working at a constant pace.

1. Sailing hour

This is not about leisurely floundering in the water. In order to kickstart the process of losing weight, you need to swim, swim and swim again at the highest possible intensity.

1. 2 hours mowing the lawn

This is not something that can be done every day, except in cases where the grass on your site is flavored with radioactive fertilizers and grows by leaps and bounds. However, this is a good way to dilute your workouts. If you understand that 2 hours of lawn mowing is too much and you simply do not have so much grass, then combine this business with another activity. It's summer now, go to the dacha soon.

1. 2 hours of climbing the mountains

It is similar to walking, but climbing mountains you load the body more not by increasing the speed, as when running, but due to the fact that the path is constantly changing and in order to walk you need to exert more effort than, for example, when walking in park. You can go to the mountains on your own or invite friends. Go on a hike in good weather, to a place with good views, and don't forget to bring in plenty of water.

1. 60 minutes climbing

An unusual load during which almost all muscles are involved. You will have a good time, burn calories and pump your arms and legs well.

1. Tennis hour

Tennis is a great sport that burns calories but also burns time. Almost all sports that need to be practiced in pairs or in a team are simply “time eaters”. You don't notice the hours fly by.

1. Martial arts

50 minutes will be more than enough. Don't like martial arts? How about self-defense or boxing classes?

1. 2 hours horse ride

It is about ordinary horse riding. If you are jumping, for example, the amount of calories you burn increases during that time.

1. Aerobics

You can burn 500 calories in 50 minutes of high-intensity aerobics. At medium intensity, you will need 70 minutes. In order to burn 500 calories in the pool, you will need to spend 2 hours on water aerobics.

1. Volleyball hour

We are talking about beach volleyball, during which it burns more calories than practicing in the gym. Don't forget about sun protection. If you are not a volleyball fan, then why not leave the frisbee?

1. 75 minutes bike ride

A great way to get around the city. You will not only get to your destination, but you will also burn calories. If the last time you've been cycling for a long time, prepare yourself for muscle soreness the next day that you didn't even know existed. If you plan to travel frequently and long distances, be sure to get a quality seat. Remember to alternate between high and low intensity periods. Don't eat at the same pace all the time.

1. Dancing

Practice dancing right at home. It doesn't matter if you know how to dance or not, just turn on the music and start burning calories. The number of calories burned depends on the type of dance. In an hour of salsa you will burn 290 calories, in an hour of ballet or modern dancing - about 310.

1. Power training

You won't burn 500 calories in one workout (more likely 300), but you can add light jogging at the beginning and end of your workout.

1. 45 minutes cycle

The harder you pedal, the higher the resistance, the more calories you burn. Do not shirk, increase the load, and do not stop.

1. 50 minutes walk up the stairs

Use the dedicated fitness machine in the gym, or simply find a suitable staircase on the street or at home.

1. An hour of surfing

If you have the opportunity to go to a beach with good waves, surfing is the perfect way to burn those extra calories in a fun and easy way.

1. 45-50 minutes rowing

The rowing machine is one of those machines that is often misused. Do not round your back when moving forward; work primarily with your hands, not your legs. If you are not sure about your technique, ask the coach on duty for help (do not be afraid, he will not refuse you - this is his job). If you have such a simulator at home, there are numerous training videos available.

1. 50 minutes of jumping rope

Jumping for 50 minutes without a break is not an easy task. Divide the exercise into small intervals. Jump little by little throughout the day.

1. Don't worry and keep moving

Shake your legs when you are sitting (do not do this with a large crowd of people or at a meeting, you can annoy someone), walk in circles. when talking on the phone. Choose the stairs instead of the elevator, get off a couple of stops earlier, park as far as possible from the entrance. Take every opportunity to do a couple of extra moves. Of course, without sports, you cannot burn an additional 500 calories in a day, but you can increase your training achievements in such a simple way.

If it is snowing right now, grab a shovel as soon as possible. 80 minutes and 500 calories were gone.

There are many ways to burn 500 calories in addition to the ones mentioned above. don't limit yourself. Think about what you enjoy doing, where and when.

Do not forget that in order to lose weight it is important not only to burn calories, but also to monitor your diet. Losing weight is 80% nutrition and only 20% training. Having started to eat right, you will not only begin to lose weight, but also notice a change in mood, become more active and more cheerful. Add to that exercise, and you will very soon achieve your goal.

And finally, the more you lose weight, the more effort you will need to make in order to burn the same amount of calories.

Do you want to lose weight? Then focus not on the figure on the scales, but on how to get rid of fat mass and gain muscle (which is known to be heavier than fat) in order to bring the figure to the ideal.

Complete list of activities and calories burned

From the suggested calorie consumption table, you can understand how many calories can be spent on various activities depending on your weight in 1 hour. To get a specific value, multiply your weight by the number in the first column.

Activity (calorie expenditure)	per 1 kg of weight	for 80 kg of weight	for 70 kg of weight	for 60 kg weight	for 50 kg weight
Running up the stairs	12,9	1029	900	771	643
Ice-skating race	11,0	880	770	660	550
Running (16 km / h)	10,7	857	750	643	536
Ballet classes	10,7	857	750	643	536
Construction of snow fortresses, snowmen	10,1	811	710	609	507
Cross country running	8,6	686	600	514	429
Water polo	8,6	686	600	514	429
Swimming fast crawl	8,1	651	570	489	407
Running up and down the stairs	7,7	617	540	463	386
Cycling (20 km / h)	7,7	617	540	463	386
Jumping rope	7,7	617	540	463	386
Water aerobics	7,6	606	530	454	379
Strength training on simulators	7,4	594	520	446	371
Field hockey	7,0	560	490	420	350
Badminton (at a busy pace)	6,9	554	485	416	346
Running (8 km / h)	6,9	554	485	416	346
Handball	6,9	554	485	416	346
High Intensity Dancing	6,9	554	485	416	346
Skiing	6,9	554	485	416	346
Dancing to the rhythm of disco	6,9	553	484	415	346
Firewood sawing job	6,9	549	480	411	343
Swimming (2.4 km / h)	6,6	526	460	394	329
Gymnastics (energetic)	6,5	520	455	390	325
Mountaineering	6,5	518	453	388	324
Football	6,4	514	450	386	321
Striptease	6,0	480	420	360	300
Ashtanga yoga	6,0	480	420	360	300
Sports walking	5,9	475	416	357	297
Bricklayer work	5,7	457	400	343	286
Disco dance	5,7	457	400	343	286
Basketball	5,4	434	380	326	271
Games with a child (high activity)	5,4	429	375	321	268
Diving	5,1	411	360	309	257
Water skiing	5,1	406	355	304	254
Cycling (15 km / h)	4,6	366	320	274	229
Digging up the beds	4,6	366	320	274	229
Fruit picking	4,6	366	320	274	229
Dancing modern	4,6	366	320	274	229
Table tennis (singles)	4,5	360	315	270	225
Hiking (5.8 km / h)	4,5	360	315	270	225
Rollers	4,4	354	310	266	221
Chopping firewood	4,3	343	300	257	214
Pulling out last year's grass	4,3	343	300	257	214
Medium intensity charging	4,3	343	300	257	214
Cycling (at a speed of 14 km / h)	4,3	343	300	257	214
Work as a masseur	4,2	336	294	252	210
Playing with children with walking and running	4,0	321	281	241	201
Playing with a child (moderate activity)	4,0	321	281	241	201
Washing windows	4,0	320	280	240	200
Ballroom dancing	3,9	314	275	236	196
Plumbing cleaning	3,9	314	275	236	196
Downhill skiing	3,9	309	270	231	193
Walking (6 km / h)	3,9	309	270	231	193
Cleaning glass, mirrors	3,8	303	265	227	189
Badminton (at a moderate pace)	3,6	291	255	219	182
Volleyball	3,6	291	255	219	182
Horse riding	3,6	291	255	219	182
Walk with children in the park	3,6	286	250	214	179
Figure skating	3,6	286	250	214	179
Gymnastics (light)	3,4	274	240	206	171
The work of a carpenter or metal worker	3,4	274	240	206	171
Hiking (4 km / h)	3,4	269	235	201	168
Easy cleaning	3,4	274	240	206	171
Weeding new weeds	3,3	263	230	197	164
Walking tour (at a speed of 4.2 km / h)	3,1	251	220	189	157
Low Intensity Dancing	3,1	246	215	184	154
Rowing academic (4 km / h)	3,0	240	210	180	150
Swimming (0.4 km / h)	3,0	240	210	180	150
Fencing	3,0	240	210	180	150
Shopping	3,0	240	210	180	150
Table tennis (doubles)	2,9	234	205	176	146
Vacuuming carpets	2,9	234	205	176	146
Household chores	2,9	232	203	174	145
Playing the guitar while standing	2,9	231	202	173	144
Lawn mowing	2,9	229	200	171	143
Walking the dog	2,9	229	200	171	143
Slow dancing (waltz, tango)	2,9	229	200	171	143
Bathing a baby	2,7	215	188	161	134
Carrying small children in arms	2,7	215	188	161	134
Canoeing (4 km / h)	2,6	211	185	159	132
Cycling (9 km / h)	2,6	211	185	159	132
Shoemaker job	2,6	206	180	154	129
Walking (4 km / h)	2,6	206	180	154	129
Bookbinder work	2,4	194	170	146	121
Stroller walk	2,2	173	151	129	108
Piano playing	2,2	173	151	129	108
Gymnastic exercises	2,1	171	150	129	107
Hiking (3.2 km / h)	2,1	171	150	129	107
Sex (active)	2,1	171	150	129	107
Machine control	2,1	171	150	129	107
Buying groceries	2,1	171	150	129	107
Ironing (standing)	2,1	166	145	124	104
Hair Styling	2,0	161	141	121	101
Riding a motorcycle or scooter	2,0	161	141	121	101
Playing with children while sitting	2,0	161	141	121	101
Feeding and dressing the baby	2,0	161	141	121	101
Dishwashing	2,0	160	140	120	100
Typing on the keyboard at a fast pace	2,0	160	140	120	100
Computer typing	2,0	160	140	120	100
Work in the garden	1,9	154	135	116	96
Work in the garden	1,9	154	135	116	96
Cleaning floors	1,9	149	130	111	93
Cleaning the bed	1,9	149	130	111	93
Cleaning floors	1,9	149	130	111	93
Stretching	1,8	144	126	108	90
Knitting	1,7	137	120	103	86
Dressing and undressing, fitting	1,7	137	120	103	86
Singing	1,7	137	120	103	86
Fishing	1,7	137	120	103	86
Hand sewing	1,6	126	110	94	79
Reading aloud	1,6	126	110	94	79
Computer work	1,4	115	101	87	72
Hiking with the family	1,4	115	101	87	72
Car driving	1,4	115	101	87	72
Playing the guitar while sitting	1,4	115	101	87	72
Eating while standing	1,3	106	93	80	66
Dressing / Undressing	1,3	106	93	80	66
Personal hygiene	1,3	106	93	80	66
Showering	1,3	106	93	80	66
Conversation while eating	1,3	106	93	80	66
Travel by plane	1,3	105	92	79	66
Office work	1,2	99	87	75	62
Dusting	1,1	91	80	69	57
Cooking food	1,1	91	80	69	57
Dusting	1,1	91	80	69	57
Class in the classroom, lesson	1,1	91	80	69	57
Writing letters	1,1	91	80	69	57
Talking on the phone while standing	1,1	91	80	69	57
Reading poetry and prose in front of an audience	1,1	91	80	69	57
Lying awake	1,1	88	77	66	55
Sex (passive)	1,1	86	75	64	54
Sedentary work	1,1	86	75	64	54
Cooking food	1,1	86	75	64	54
Ironing clothes while standing	1,0	80	70	60	50
Making the bed	0,9	69	60	51	43
Kiss French (kcal for one)	0,9	69	60	51	43
Taxi ride	0,7	57	50	43	36
Card game	0,7	57	50	43	36
Playing board games	0,7	57	50	43	36
Sitting on the phone	0,7	57	50	43	36
Family dinner, conversation at the table	0,7	57	50	43	36
Passionate kiss (kcal for one)	0,7	57	50	43	36
Eating while sitting	0,7	54	47	40	34
Taking a bath	0,7	54	47	40	34
Sitting with a baby on your lap	0,7	54	47	40	34
Sitting ironing	0,6	46	40	34	29
Easy kiss (kcal per one)	0,4	34	30	26	21
Reading books while sitting	0,4	33	29	25	21
Sleep	0,6	51	45	39	32

Video selection of the best exercises to burn 1000 calories