Table of human energy consumption in various sports. Methods for determining daily energy consumption. How to calculate your daily energy consumption

- these are the expenditures of energy that the body produces to maintain its vital functions, to perform physical tasks and to digest food. Energy costs also include facultative thermogenesis, which is often found in ectomorphs, the essence of the phenomenon is that a person can eat a lot and not get better. Facultative thermogenesis is also called "wolf appetite", since a person is constantly hungry, this is due to the fact that the body somehow uses this energy very efficiently, which is, in fact, very good. Yes, it will be more difficult for such a person to build muscle mass, but the muscles will be more rigid, and the athlete will be constantly “in shape”. But in order to "grow" such a person needs to include in the diet not only an excessive amount of solid food, but also protein-carbohydrate mixtures.

Energy consumption depends on a number of factors, for example, on the level of fitness, since muscles consume a lot of energy, and therefore, we recommend that you try to preserve as much muscle tissue as possible during drying workouts. It is worth noting that energy consumption of the body decreases with age, therefore, if young athletes can afford to avoid cardio training, then athletes who are over 30 years old should definitely include cardio load in their training program. In addition, cardio trains the heart, and the excess muscle mass that bodybuilders strive for puts additional stress on the heart muscle, so cardio should not be avoided! In girls, of course, there is no excess muscle, but thermogenesis in girls is lower than in men, and fats accumulate faster, so they should devote time not only to barbells and dumbbells.

BX

BX - these are the expenditures of energy that the body spends on maintaining itself in its current state. In other words, these are energy costs that the body produces without physical activity, but the amount of these energy costs depends on gender. Men spend more energy, women less, why? Because men have more muscle tissue in their bodies, and women have more fatty tissues, from which the conclusion follows: hypertrophy of muscle fibers entails an increased need for calories. To find out how much energy your body spends on basic metabolism, you need to calculate the amount of lean body mass, and for this you need to measure fat. The lean body mass will be equal to the total mass minus the fat mass, after which you can use the formula:

For men: 1kcal / hour * lean body mass = energy consumption per hour for basal metabolism
For women: 0.9 kcal / hour * lean body mass = energy expenditure on basal metabolism per hour

Physical Activity Energy Table

In the process of life, you are forced to engage in one or another physical activity, or you do it on purpose, which also forces the body to waste energy. To calculate the body's energy consumption for a particular task, you need to multiply your own total body weight by the energy consumption coefficient from the table related to this type of activity, and multiply all this by the time of physical activity. For example, you weigh 100 kg and play basketball for 100 minutes, respectively, 100 * 100 * 0.114 = 1140 Kcal. This figure can be added to the basic exchange, and you will find out a fairly accurate figure of energy consumption for these 100 minutes.

Why do you need to know your energy consumption at all? And then, to gain muscle mass, you need an excess of calories, and to utilize fat - a lack. Accordingly, if you calculate the energy expenditure accurately enough, then you can use the food composition table to compose an ideal menu for yourself, both for gaining mass and for "drying". If, when drawing up the menu, you proceed from empirical data, then, "poking your finger into the sky, you can hit the eyebrow," but if you proceed from the exact numbers, then you can gain a clean mass and lose weight without stress for the digestive systems.

Food thermogenesis

The body is forced to spend energy digesting food, but energy costs differ depending on what you eat. The body spends most of its energy for the assimilation of protein products, therefore, to lose weight, it is recommended to sit on a protein diet, even if you are not interested in preserving muscle fibers. Least of all energy is spent on the absorption of carbohydrates, especially on the absorption of carbohydrates with a low glycemic index, that is, on monosaccharides. The amount of spices also affects the speed and, accordingly, the energy consumption for the assimilation of food. If you just cook foods, they will be assimilated quickly, and the body will not have to digest them for a long time, spending energy on this, but if you season them strongly, then the body will have to spend a lot of calories to digest such foods. But this does not mean that in order to lose weight, you need to pour a salt shaker on the chicken breast, because, in addition to energy costs, there are many other side effects that are best avoided!

But before using tables and making calculations, you still need to know exactly how many calories you are spending and how much you need to consume them. In one of the previous articles "" we got acquainted with approximate figures, which gave us a basic idea of ​​the amount of calories consumed. In this article, let's try to calculate on our own: the daily calorie intake, daily energy consumption and the percentage of BJU.

Basic metabolism energy consumption

The first thing that needs to be calculated is the energy consumption of the basal metabolic rate (RO), because they occupy the largest daily share of all our energy costs. Basal metabolism is the amount of energy that a person spends in conditions of complete rest to maintain the vital activity of the body (breathing, recovery, growth, pumping blood, etc.) Everything is considered very simple!

For guys - 1 KG OF BODY WEIGHT TAKES 1 KCAL / HOUR.

For girls, on average, 10% less than for guys - this is 0.9 Kcal / hour PER 1KG OF BODY WEIGHT.

Take, for example, a guy with a body weight of 65 kg.
65 kcal / hour * 24 hours = 1560 kcal (basal exchange). It turned out that we spend only on the basic metabolism 1560 kcal per day with a weight of 65 kg. For a girl with the same weight, you just need to subtract 10% from this amount and we get 1404 kcal.

Energy expenditure of physical activity

We have decided on the basic metabolism, now we need to calculate the energy consumption of physical activity. Everything is clear from the name, this is the energy that we use up during the whole day (reading, walking, housework, eating, etc.). To calculate it, you must use the table below:

It is clear that for each person the numbers will be different, but the average numbers will be as follows:

(FA) at medium intensity for guys 550-750 kcal

(FA) at an average intensity for girls 350-450 kcal

Energy spent on training

Next, we need to calculate the energy that we spend during the entire workout. To do this, multiply the body weight by a factor of 7 (for guys) and 6 (for girls), provided that your workout lasts 1 hour.

A guy weighing 65KG * 7 = 455 KCAL / HOUR
Girl weighing 65KG * 6 = 390 KCAL / HOUR

We got 455 kcal for guys and 390 for girls weighing 65 kg, if your workout is strength, medium in intensity and lasts one hour.

Energy consumption of food thermogenesis

Before you start calculating how much the body spends on digesting food (thermogenesis), you need to add up all energy costs:

Guy 65kg - 1560 kcal (GS) + 600 kcal (FA) + 455 kcal (training) = 2615 kcal

Girl 65kg - 1404kcal (GS) + 400kcal (FA) + 390kcal (training) = 2194kcal

This is what we get the daily amount of calories that need to be consumed on a training day without taking into account thermogenesis.

Now to this amount you need to add 10% (thermogenesis). We get the following numbers:

A 65kg guy needs to consume 2876 calories on a training day.

A 65kg girl needs to consume 2,413 calories per training day.

We determined the required amount of calories consumed on a training day. To determine the daily amount of calories on a non-training day, you just need to take from the base amount of energy expenditure, minus the energy that you spend in training and add thermogenesis.

2615-455 = 2160kcal + 10% = 2376 calories on a non-training day for a 65 kg guy

2194-390 = 1804kcal + 10% = 1984 calories on a non-training day for a 65 kg girl

The correct ratio of BZHU in percent

Depending on the goals set, the ratio of the BJU can vary. The norm is 55-65% carbohydrates, 15-20% proteins and 20-25% fats. If your goal is to lose weight, then the emphasis should be on protein foods: no more than 15% carbohydrates, and no more than 10% fats. Well, if your task is to gain muscle mass, then it is already necessary to look towards carbohydrates 50-55%, proteins 30% and fats 20-25%. When composing your diet, you need to know the number of calories for macronutrients. Carbohydrates 1g = 4 kcal, Fat 1g = 9 kcal, Protein 1g = 4 kcal.

To increase or decrease weight, you can use an average ratio of 10-15%. For example, to gain muscle mass, a 65kg guy needs to consume about 3 thousand. calories on a training day.

If you want to lose weight, then on average, you need to spend 300-400 kcal more than you consume, and if you gain weight, then consume no more than 500-600 kcal in excess of what is spent on the body's activities.

How to calculate the amount of BJU in products?

To find out the content of BJU in the foods you eat, you need to know the composition of these foods and the raw weight.

Average values ​​have been given in this article, since for most the truth will lie somewhere in this range. But even if your weight is much more or less than the figures given here, you yourself can easily calculate energy costs and create a diet with the correct ratio of proteins, fats and carbohydrates.

If you decide to lose weight, be sure to take into account additional energy expenditures when drawing up a diet. Also, do not forget about age: if you are already 35 years old, every 10 years, reduce the calorie content of food by 100 kcal. Why is it important? Nutritionists warn that a daily excess of a personal calorie norm by 200 kcal leads to the deposition of 8-9 kg of excess fat.

How to calculate your daily energy costs

A healthy adult man with a body weight of 70 kg spends on average about 1700 kcal per day on basic metabolism, and a woman with a body weight of 60 kg spends 1400 kcal. We suggest calculating the additional energy consumption for various types of activity using a simple formula and tables.

If you weigh 60 kg, and did aerobics for 20 minutes, multiply these figures by the energy expenditure ratio:

0.123 x 60 (kg) x 20 (min) = 147.6 calories.

Energy consumption table for various activities

Energy consumption table for sports

In conclusion, a reminder: if your work is not related to physical activity, you should use 2000-2500 kcal to replenish daily energy costs. Service workers and people involved in mechanized labor will need up to 3000 kcal. If you are engaged in hard physical labor, do not be afraid to consume 4000 kcal per day.

Maria Nitkina

An interesting summary, especially of the work items, can be helpful.
Energy costs can be calculated according to the following list, where energy costs (in kilocalories) are indicated per hour of activity per 1 kg of weight. That is, you must multiply your weight by this figure and then you will find out how much energy you will lose in an hour, engaging in any activity.

Sport
Running, 16 km / h - 14.4 kcal per hour per 1 kg of weight.
Running, 12 km / h - 11.4.
Cycling Trainer (High Activity) - 11.
Intensive step aerobics - 10.6.
Oriental single combats - 10.6.
Boxing - 9.5.
Rhythmic gymnastics (heavy) - 8.5.
Running, 10 km / h - 8.4.
Mountain tourism - 8.33.
Cross-country skiing - 7.4.
Squash - 7.4.
Intensive aerobics - 7.4.
Easy step aerobics - 7.4.
Cycling simulator (average activity) - 7.4.
Fast dances - 7.4.
Slow crawl swimming - 7.
Rhythmic gymnastics (easy) - 6.75.
Rowing for sports - 6.4.
Fast dances - 6.4.
Intense weight lifting - 6.35.
Ashtanga yoga (with a smooth change in postures) - 6.
Tennis - 5.8.
Ski jumping - 5.8.
Light aerobics - 5.8.
Walking, 7 km / h (brisk walking) - 5.6.
Horseback riding at a trot - 5.6.
Jumping rope - 5.6.
Slow breaststroke - 5.6.
Cycling, 16 km / h - 5.4.
Walking uphill (incline 15%, average speed) - 5.4.
Downhill skiing - 5.2.
Aerobics classes - 5.2.
Badminton - 4.8
Basketball - 4.8.
Walking 5.5 km / h - 4.8.
Table tennis - 4.8.
Volleyball - 4.8.
Hockey - 4.4.
Football - 4.4.
Equestrian sport - 4.37.
Roller skating - 4.2.
Walking, 4 km / h - 4.2.
Stretching (Hatha Yoga) - 4.2.
Gymnastics - 4.
Fencing - 4.
Slow rowing - 4.
Weight training - 3.8.
Archery - 3.7.
Bowling - 3.6.
Slow dancing - 3.6.
Golf - 3.2.
Judo - 3.2.
Handball - 3.2.
Riding a scooter - 3.2.
Ice skating - 3.2.
Lifting weights - 3.2.
Static yoga - 3.2.
Morning exercises - 3.
Billiards - 2.5.
Motorcycle tourism - 1.8.
Automotive tourism - 1.6.

Professions
Firefighter - 12.7 kcal per hour per 1 kg of weight.
Forester - 8.5.
Steelmaker - 8.5.
Working with heavy hand tools - 8.5.
Bricklayer - 7.4.
Miner - 6.4.
Horse care - 6.4.
Builder - 5.8.
Masseur - 4.2.
Sports coach - 4.2.
Carpenter - 3.7.
Actor - 3.2.
Heavy machine operator - 2.6.
Police officer - 2.6.
Bartender - 2.6.
Truck driver - 2.
The student in the class - 1.85.
The operator at the computer - 1.45.
Office clerk - 1.2.

Household chores
Carrying full boxes - 7.38 kcal per hour per 1 kg of weight.
Moving furniture - 6.35.
Washing the floor without "lazy" - 6.
Hand wash - 5.3.
Playing with a child (high activity) - 5.3.
General cleaning - 4.75.
Playing with a child (moderate activity) - 4.2.
Baby care (bathing, feeding) - 3.72.
Unpacking boxes - 3.72.
Buying groceries - 3.7.
Window cleaning - 3.5.
Cleaning the apartment with a vacuum cleaner - 3.
Food preparation - 2.6.
Sweeping the floor - 2.41.
Dishwashing - 2.06.
Ironing clothes - 1.94.

Work in the country
Chopping wood - 6.35 kcal per hour per 1 kg of weight.
Manual snow removal - 6.35.
Digging holes - 5.3.
Sod laying - 5.3.
Folding, carrying firewood - 5.3.
Weeding - 4.85.
Work in the garden (total) - 4.75.
Working with a lawn mower - 4.75.
Planting trees - 4.75.
Harvesting vegetables in the garden - 4.7.
Planting in the garden - 4.2.
Working with a rake - 4.2.
Leaf harvesting - 4.2.
Digging up the earth - 4.
Weeding the beds by hand - 2.9.

Repairs
Roofing works - 6.35 kcal per hour per 1 kg of weight.
Carpentry work - 6.35.
Cleaning of gutters - 5.3.
Furniture repair - 4.75.
Carpet or tile laying - 4.75.
Repairing the car - 3.2.
Wiring - 3.2.

Other
Climbing stairs - 7.4 kcal per hour per 1 kg of weight.
Having sex - 4.
Driving a car - 2.
Dressing and undressing - 1.69.
Knitting - 1.66.
Standing conversation - 1.61.
Sitting conversation - 1.51.
Standing - 1.5.
Loud reading - 1.5.
Mental work - 1.46.
Writing letters - 1.44.
Sitting alone - 1.43.
Queuing - 1.3.
Reading while sitting - 1.2.
Rest without sleep - 1.1.
Sleep - 0.93.
TV viewing - 0.8.

"We eat to live, not live to eat"

Human energy consumption can be regulated and unregulated. Unregulated energy consumption is the energy consumption for basal metabolism and the specifically dynamic action of food.

German hygienist and physiologist MAX RUBNER at the end of the 19th century. showed that during the combustion of 1 g of a substance and during its oxidation, the same amount of energy is released. This made it possible to find out the ENERGY VALUE OF SUBSTANCES CONSUMED BY HUMAN.

He expressed it in CALORIES (feces). (1 cal = 4.19 J).

M. Rubner has developed precise methods for calculating the energy consumption of the body.

1.TYPES OF EXCHANGE:

1) BASIC EXCHANGE is the amount of energy that a person spends quietly lying, not sleeping, on an empty stomach and at a comfort temperature (21 C).
For the work of bodies:

• 26% each - liver and relaxed muscles,
• 18% - for the work of the brain,
• 9% - hearts,
• 7% - kidneys,
• 14% - all other organs.

Energy consumption for basic metabolism is: about 1700 kcal per day, or 5.94 kJ per 1 kg of body weight (in adolescents), 4.19 kJ in adults. This value is associated with the individual characteristics of a person (body weight, height, age, sex, state of the endocrine system). For example, in women, the basal metabolic rate is 5 - 10% lower than in men, and in children - by 10 - 15% higher than in adults (relative to weight). With age, the basal metabolic rate decreases by 10-15%.

2) GENERAL EXCHANGE - includes, in addition to the basic exchange and energy consumption for all types of activities.

All types of load:
Muscular work, mental work, food, food digestion, regulation of heat transfer, growth and development, cell renewal.

FORMULA FOR CALCULATING ENERGY COSTS by heart rate:

Q = 2.09 (0.2 * HR - 11.3) * t

Q - energy consumption (kJ / min)
Heart rate - heart rate in 1 minute
t - time spent on def. load

If we take into account all types of activities and all the energy costs that a person commits per day, including sleep, and add them up, then you can get the DAILY ENERGY EXPENDITURE.

Max Rubner found that oxidation (splitting) gives:

1 g of carbohydrates and proteins - 17.17 kJ (4.1 kcal)
1 g fat - 38.97 kJ (9.3 kcal)

The daily requirement of children and adolescents for proteins, fats, carbohydrates and energy

DIET

In addition to the energy value of food, it is necessary to take into account its QUALITATIVE COMPOSITION:
PROTEINS, FATS, CARBOHYDRATES, VITAMINS, INORGANIC AND BALLAST SUBSTANCES, both PLANT and ANIMAL they are digested differently and may not contain all of the essential ingredients.

It is better ! A variety of food is the key to health. In nature, there are no products that would contain all the components a person needs (with the exception of mother's milk, but this is only suitable for newborns). Therefore, only a combination of different foods best provides the body with the delivery of the nutrients it needs with food. With a wide variety of foods, it is easier for the body to select the nutrients it needs to function optimally. Most of all, this applies to food microcomponents - and microelements. The processes of their assimilation are often sharply activated in the presence of other nutrients, sometimes several. All this speaks in favor of the variety of foods in our diet.

And, of course, nutrient requirements vary by age, gender, occupation, and health status. For example,

The daily requirement of children and adolescents for vitamins

The daily requirement of children and adolescents in minerals, mg

With age, the need for protein, fat, carbohydrates and energy decreases. This is understandable: after all, the intensity of metabolic processes decreases and physical activity decreases. At the same time, the need for vitamins decreases less significantly, and for half of the vitamins remains constant, as well as for minerals.

Daily Nutrient Requirements of Older People

The daily requirement of elderly people for vitamins

DIET

REGULATIONS:
1.CALORIES SHOULD MATCH DAILY ENERGY CONSUMPTION
2. 4-TIME MEALS: FIRST - 10-15%, SECOND - 15-35%, LUNCH - 40-45%, DINNER - 15-20%
3. AT THE SAME TIME OF THE DAY WITH SMALL STREAMS, WITH INTERRUPTIONS NOT MORE THAN 6 HOURS
4. PROTEIN RICH PRODUCTS TO USE EASILY FOR BREAKFAST, LUNCH, FOR DINNER - MILK AND VEGETABLE DISHES
5.30% SHOULD BE ANIMAL PROTEIN AND FATS

It is curious that different amounts of energy are spent on different types of activities, respectively. You can calculate the energy consumption for different types of loads according to the above formula (Q = 2.09 (0.2 * heart rate - 11.3) * t):

1. Physical(walking, running, playing sports, dancing, physical education lesson, swimming pool, skating rink, etc.)
2. Mental(reading a book, doing D / C, creating a presentation, talking, learning by heart)
3. Household chores(vacuuming, washing the floor, dishes, cooking, cleaning the bed, putting things in order)
4. Costs for watching TV, working at the computer
5. Costs for sleep

CORRECTLY SELECTED AND
PROVIDE:
1. CONSTANT BODY MASS
2. COVERING ALL ENERGY COSTS
3. NORMAL OPERATION OF BODIES AND SYSTEMS
4. NUTRIENT REPLACEMENT
5. HIGH LEVEL OF IMMUNITY
6. LONGEVITY AND HEALTH