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Healthy Diet Plans >>
Calories Burned |
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Calories Burned
Have you ever wondered how many calories burned doing a sport activity? How many calories are burned when you sleep or eat? How many calories burned when jogging? Or one big question how many calories I burned in a day?
Energy expenditure or burning extra calories is very crucial aspect as excess calories can turn in to extra pound in no time which is one of the main reasons for weight gain.
Causes of obesity or excess weight are multifactoral but it is sure that weight gain is due to an imbalance between energy intake and expenditure. Three main components of energy expenditure are basal metabolic rate (BMR), physical activity and dietary thermogenesis. Using these three components prudently will help you to maintain your ideal body weight effectively.
BMR or Basal Metabolic Rate of Calories Burned
BMR is the amount of calories you burn just by performing the task of living.
For example if you consume a 2500 calories diet and your body burns 2500 calories a day then you will be successful in maintaining your weight. However if you consume a 2500 calories diet and your body just burns 2000 calories then you can gain approximately one pound per week.
This should make clear that why a person doesn’t gain weight even if he eats all the junk food and you gain weight even by gulping a small piece of cake. You can speed up your basic metabolism by knowing what determines your metabolic rate and steps to take to increase it.
Physical Activity
The number of calories burned will be directly proportional to your weight, sex, activities you perform, time and intensity level at which you are exercising. Simple activities you perform will help you to burn calories but remember a heavier person will burn more calories than compared to a person with less body weight. So a particular physical activity done for a set time can burn same number of calories more quickly in a heavier person compared to the other counterpart. Calories expended however are only slightly increased by exercising harder and faster; to burn more calories it is important to exercise for a longer duration of time.
You will find various calorie calculators on different sites which will answer your question – how to calculate calories burned depending on the activities I perform daily? But remember to use these numbers only as an estimate of calorie expenditure, as they are designed by feeding average approximate values which may not resemble your profile.
For example – A person weighing 150 pounds when performs the following activities for 10 minutes will burn different amount of calories (calories burned per pound will also vary).
Gardening – 49 calories/10 minutes
High intensity aerobics – 115 calories/10 minutes
Sleeping – 12 calories/10 minutes
Standing and doing light activities – 24 calories/10 minutes
Walking - 53 calories/10 minutes
Climbing stairs up – 175 calories/10 minutes
Playing volleyball – 34 calories/10 minutes
Running (9 minutes/mile) – 131 calories/10 minutes
Tennis (singles) – 70 calories/10 minutes
Swimming (fast crawl) – 100 calories/10 minutes
Weight training (muscular strength) – 50 calories/10 minutes
Remember these values are just an approximate number of calories you expend. How much calories burned vary if your duration and intensity level is high or low; accordingly you will expend more or less calories.
Dietary Thermogenesis
Diet-induced thermogenesis literally means ‘heat-production’ by the body.
Your body requires a certain number of calories to perform its function and maintain good health. The calories burned in this intricate process are minimal but essential for life. |
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