Calorie consumption per activity

In a large number of diets, the focus is on the amount of calories one consumes. However, it is equally important how many calories are burned. Someone who exercises intensively obviously consumes more calories than someone who sits still all day. To get a good idea of your personal calorie needs, it is important to know how much energy both daily household activities and sporting activities cost. This article discusses various types of activities. On the internet, the most attention is often paid to calorie intake (what we eat) and how many calories are burned while doing sporting activities. However, it is also valuable to know how much you burn when performing household tasks or at rest.

The basics – BMR

The BMR (Basic Metabolic Rate) is the minimum calorie intake that someone needs to continue to function properly. The beating of the heart, breathing in and out, etc., already requires this basic amount of energy.
Variables such as your gender, age, height and weight determine your BMR. You can calculate your BMR by completing the following formula:
Male: 660 + (13.7 * your current weight in kg) + (5 * your height in cm) (6.8 * your age in years)
Female: 655 + (9.6 * your current weight in kg) + (1.8 * your height in cm) (4.7 * your age in years)

An example:
Woman: 655 + (9.6 * 70) + (1.8 * 175) – (4.7 * 25) = 655 + 672 + 315 – 117.5 = 1052.5 – 117.5 = 1524 kcal

 

Calorie consumption sporting activities

The average calorie consumption of sporting activities is shown in a table below. This assumes half an hour of exercise (unless stated otherwise). A weight of 65 kg has been used for a woman and a weight of 80 kg for a man.

Activity

Woman (65 kg)

Male (80kg)

Walking 5km/h

113kcal

140kcal

Running, 6.5 km/h

195kcal

240kcal

Running, 8km/h

270kcal

332kcal

Running, 10.5 km/h

341kcal

420kcal

Running, 12 km/h

374kcal

460kcal

Cycling, recreational, <16km/h

130kcal

160kcal

Cycling, 16-20km/h

221kcal

272kcal

Cycling, 22-26km/h

325kcal

400kcal

Swimming, breaststroke, recreational

172kcal

212kcal

Swimming, backstroke, recreational

156kcal

192kcal

Swimming, butterfly stroke

449kcal

552kcal

Swimming, recreational

195kcal

240kcal

In-line skating, 14.5 km/h, recreational

244kcal

300kcal

Rowing, 3-6 km/h, light effort

91kcal

112kcal

Rowing, 6-9.5 km/h, moderate effort

189kcal

232kcal

Horse riding, step

124kcal

152kcal

Horse riding, trotting

189kcal

232kcal

Horse riding, gallop

237kcal

292kcal

Rock or mountain climbing

260kcal

320kcal

Dancing, general

254kcal

312kcal

Ballet, jazz ballet

163kcal

200kcal

Weight training

163kcal

200kcal

Golf

156kcal

192kcal

Tennis

237kcal

292kcal

Squash

390kcal

480kcal

Surf

98kcal

120kcal

To sail

107kcal

132kcal

Pilates

98kcal

120kcal

 

Domestic work

A table below shows the average calorie consumption of household activities and other activities. This assumes half an hour of exercise (unless stated otherwise). A weight of 65 kg has been used for a woman and a weight of 80 kg for a man.

Activity

Woman (65kg)

Male (80kg)

Light housework (dusting, vacuuming)

75kcal

92kcal

Wash windows

114kcal

140kcal

Mop

81kcal

100kcal

Actively playing with children (walking/running)

114kcal

140kcal

Taking care of children (dressing, combing hair, feeding)

98kcal

120kcal

To cook

65kcal

80kcal

To wash up

59kcal

72kcal

Weeding

146kcal

180kcal

Rake

130kcal

160kcal

Sweep

107kcal

132kcal

To play the piano

75kcal

92kcal

To play the violin

81kcal

100kcal

Playing the guitar

65kcal

80kcal

Most household activities do not appear to be as intensive as most sporting activities. However, activities such as gardening or certain household tasks such as mopping or washing windows also appear to burn a lot of calories.

Peace

It is valuable to have an idea of the general calorie expenditure at rest. This makes it easier to estimate how much an activity such as walking, cycling, running or gardening is compared to the option of ‘doing nothing’.

Activity

Woman (65kg)

Male (80kg)

To sit

42kcal

52kcal

Lie

42kcal

52kcal

To sleep

33kcal

40kcal

Watch TV

42kcal

52kcal

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