Burn calories table at home. Calculation of calories for weight loss. Individual calculation of daily calorie intake

To lose weight, you don't have to restrict yourself in calories. Expend as many calories as possible - engage in active physical activity! Use the calculator to calculate your daily calorie consumption and treat yourself to a delicious dinner or favorite dessert.

1 Enter your weight

kg

2 Check the activities

• House and yard work
  • Digging holes
    Dusting
    Ironing
    Car washing and polishing
    Window cleaning
    Mopping floors
    washing dishes
    Tree and bush pruning
    Transporting cargo by wheelbarrow
    Moving furniture
    Carrying boxes
    Sweeping floors and carpets
    Buying items for the home
    Buying groceries
    Watering house plants
    Planting in the garden
    Planting trees or bushes
    Cooking while sitting
    Cooking while standing
    Work in the garden
    Working with a rake
    Hand scythe work
    Working with a lawn mower
    Hanging clothes
    Unloading lumber
    Unpacking boxes
    Wood chopping
    Manual snow removal
    Folding clothes
    Folding and carrying firewood
    Washing by hand
    Standing in line
    Cleaning the apartment
    Lawn cleaning
    leaf cleaning
    Snow removal
    Box packing
• Fitness and sports
  • Water aerobics
    Aerobics intensive
    Aerobics light
    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
    Boxing with a bag
    Struggle
    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, galloping
    Horseback riding, trotting
    Horse riding, step
    Water polo
    Water skiing
    Volleyball
    Eastern gymnastics
    Martial arts
    Handball
    Golf
    Kayaking
    Rowing machine
    Darts
    Rope exercises
    Skating
    Skiing
    Roller skating
    Skateboarding
    Skiing from the mountains
    Skittles
    Curling
    Skating
    Ski simulator
    Table tennis
    Hoop
    Location orientation
    Hiking
    Swimming (butterfly)
    Swimming (breaststroke)
    Swimming (crawl)
    Swimming (general)
    Backstroke
    Snorkeling
    Beach volleyball
    Diving
    Lifting weights
    Working as an aerobics trainer
    Stretching, stretching
    Rhythmic gymnastics (easy)
    Rhythmic gymnastics (heavy)
    Nordic walking
    Gymnastics
    Race walking
    Intensive step aerobics
    Step aerobics light
    Archery
    Pistol shooting
    Tennis (large)
    Rider type trainers
    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 the stairs
    Walking down the stairs
    Walking in nature
    Hockey
    Field hockey
• Labor activity
  • Working as an actor in the theater
    Working as a bartender
    Office work
    Working in a bakery
    Computer work
    Work as a clerk
    Work as a massage therapist
    Work as an installer
    Working with a forklift
    Work on a farm, poultry house
    Working as a carpenter
    Work as a tailor
    Working as a teacher
    Working as a nurse
    Working as a physical education teacher
    Shoe repair
    Fruit picking
    Garbage collection
    Cleaning
    Horse care
    Studying in the classroom
• Recreation, entertainment
  • Active games with children
    Knitting
    Playing guitar while sitting
    Playing the guitar while standing
    Piano playing
    Playing the violin
    Playing the trombone
    Playing the trumpet
    Playing the flute
    Playing with children while sitting
    Animal games
    Feeding the baby
    Bathing a child
    Washing the animal
    Carrying children in your arms
    Dressing a child
    Outdoor games with children
    Taking a bath
    Taking a shower
    Walking with a stroller
    Walking the dog
    Watching TV
    Talking on the phone while sitting
    Talking on the phone while standing
    Handicrafts (sitting)
    Handicrafts (standing)
    Sex (active)
    Sex (passive)
    Family walk
    Dream
    snow building
    Classical dancing (slow)
    Modern dances (fast)
    Hair Styling
    Reading while sitting
    Sewing

3 Enter the elapsed time

Metabolism cannot exist independently without consuming calories, and vice versa. Metabolic processes that occur in the human body are directly related to the so-called energy exchange. The unit of energy is the calorie.

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

These figures are very ambiguous, as they depend on many components. To keep your body in good shape, consume the maximum possible amount of kilocalories - resort to active physical activities so that the muscle work is very intense. An online table and flow analyzer will help you calculate all the necessary data.

Online calculator for calculating calorie consumption

This counter is very convenient to use, since the counting is completed in a fraction of a second:

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

When one gram of protein is broken down, 4.1 kcal is released, fat – 9.3, carbohydrates – 4.1. Every second of our lives, we lose energy by releasing heat into the environment. The intensity of heat exchange depends on activity or inactivity.

On average, the daily energy expenditure of the average representative of the stronger sex fluctuates around 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 fat deposits.

It is better to use a modified version of the Mifflin-San Geor daily calorie consumption formula, which takes into account your parameters, level of activity - and therefore provides more accurate data. When counting calories for weight loss, weight consumption 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 A, Where:

A1 – minimum activity, =1.2;

A2 – weak, =1.375;

A3 – average, =1.55;

A4 – high, =1.725;

A5 – extra, =1.9.

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

Nutritional value of foods eaten = energy loss

To calculate your daily kcal consumption, you can also use a calorie consumption analyzer.

The main source of loss of 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 get rid of hated centimeters.

Even the most insignificant effort or movement brings you one step closer to your goal, and a long period of training will allow you to do this by leaps and bounds, because the main consumption of calories by a person occurs precisely during physical activity. To make it easier to determine how much you spend per day for certain exercises, we suggest using the following daily calorie consumption table:

Activity (calorie consumption per 1 hour), kcal	per 1 kg of weight	for 80 kg weight	for 70 kg weight	for 60 kg weight	for 50 kg weight
walk	4,5	360	315	270	225
during 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 bicycle (driving 20 km/h)	7,7	617	540	463	386
breaststroke swimming	10,6	844	739	633	528
when swimming crawl	8,1	651	570	489	407
during water aerobics	7,6	606	530	454	379
spinning a hoop (hula hoop)	4.4	352	308	264	221
on an exercise 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 the rowing machine	7,4	592	518	444	369
jumping	10,1	808	707	606	505
sit-ups	5,6	448	392	336	280
jumping rope	7,7	617	540	463	386
rowing	3,0	240	270	180	150
step aerobics intensive	10,6	848	742	636	528
aerobics intense	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 expenditure)	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 the stairs	12,9	1029	900	771	643

No less effective exercises include:

• bench press;
• cardio exercises;
• power training;
• burpee (with 1 approach, calorie consumption - 1.43);
• bar;
• rocking the press;
• pull-up exercises;
• push-ups and push-up exercises;
• in various other sports.

It would be rational to plan your individual training process, which will correspond to your lifestyle, capabilities and skills (this means highly coordinated sports). Join a gym, fitness class or swimming pool, go for a morning jog (you can even get results from jogging and running in place) or exercise right at home. At the same time, you can achieve results faster in the gym using simulators. The most important thing is to lead an active lifestyle!

Sports and physical exercise are effective, but in addition to special loads, energy is lost during various types of activities - even during ordinary daily activities and household chores that we did not even suspect:

• eating;
• hygiene;
• talking on the phone;
• working on a computer;
• making the bed;
• Hair Styling;
• dressing/undressing;
• taking a bath;
• Reading books.

The base and average calorie consumption per day is, on average, lower from such activities than from working out in the gym. And yet, such seemingly insignificant actions also help the body to stay in good shape! The data is shown in the table:

Activity (calorie consumption per 1 hour), kcal	per 1 kg of weight	for 80 kg weight	for 70 kg 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
during active sex	2,1	171	150	129	107
when climbing stairs	12,9	1029	900	771	643
cleaning	2,7	214	188	161	134
while driving a car	1,4	115	101	87	72
being in the bath	3,1	248	220	186	155
being in cold water	1,2	96	84	72	60
during sedentary work	1,1	86	75	54	44
during 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 to simply use the above tables of basic and average consumption, formulas, and a calculator. And understand that after spending a certain amount of energy, we can eat food whose energy value coincides with the energy 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 way to losing weight), it is enough to reduce their daily diet or make it less caloric and more healthy. Eat more fruits and vegetables, meat and fish (preferably boiled or baked), and less sweet, fatty and starchy foods.

While working with a barbell, dumbbells or on a machine, you burn accumulated calories. But this is not the end of the process. During the training period, the metabolism picks up speed and maintains this acceleration for some time after leaving the gym. It turns out that during rest immediately after training the process burning calories(calorie consumption) continues.

The founder of the idea of ​​energy consumption for muscle work B.C. Farfel identified four power zones (later the works of other authors only developed and supplemented them). An analysis of the work of various researchers related to energy consumption allows us to identify five zones of approximate energy consumption when athletes perform various types of physical exercises with a duration of 80-90 minutes.

Calorie consumption table for women weighing 50.0-60.0 kg:

Zone 1 - “very low” loads 290-390 kcal,

Zone 2 - “low” loads 390-485 kcal,

Zone 3 - “medium” loads 485-590 kcal,

Zone 4 - “high” loads 590-710 kcal,

Zone 5 - “very high” loads 720-890 kcal.

Calorie consumption table for men weighing 65.0-75.0 kg:

Zone 1 - “very low” loads 390-495 kcal,

Zone 2 - “low” loads 500-610 kcal,

Zone 3 - “medium” loads 615-725 kcal,

Zone 4 - “high” loads 725-840 kcal,

Zone 5 - “very high” loads 840-1060 kcal.

The calorie consumption table will help you calculate your energy consumption:

Motor activity
		Energy costs calorie expenditure during exercise
Cyclic exercises
Walking (70-80 steps per minute)
	9.0-10.0 km/h
	11.0-13.0 km/h
Skiing
	9.0-10.0 km/h
	11.0-13.0 km/h
Swimming
Skating
Cyclic sprint exercises
Running at maximum speed
Running exercises
Game exercises
Volleyball
Badminton
Outdoor games
Table tennis
Handball
Basketball
Martial arts
Fencing
Speed-strength exercises
Throwing exercises
Jumping exercises
Coordination exercises of varying difficulty
Morning exercises
General developmental exercises (easy)
General developmental exercises (energetic)
Aerobic gymnastics (low intensity)
Aerobic gymnastics (high intensity)
Shooting

IN presented table The approximate energy consumption expended by athletes when performing various physical exercises is given. She will help you with ease calculate calorie consumption any of your workouts. The table was developed by R.I. Kupchinov based on the results obtained by various researchers. In literary sources, energy consumption is given in other units:

in the SI system 1 kcal = = 4.1868 J;

1 MET (metabolic unit) = 3.5 kcal.

The benchmark for a quality load for “gym regulars” is considered to be a load that allows spend in one lesson(80-90 min) approximately 600-700 kcal. This minimum can be achieved with the approximate amount of funds used in classes at the intensity of the load:

• 30% of the time (from the time of the entire session) at a heart rate (HR) of 100-120 beats/min or 110-125 kcal;
• 50% - at 130-160 beats/min or 330-385 kcal;
• 20% - at 160-180 beats/min or 160-190 kcal.

Athletes have 720-840 kcal, respectively:

• 215-250 kcal,
• 360-420 kcal,
• 145-170 kcal.

Now that you know how to track your energy expenditures, feel free to finish your protein shakes and hit the gym! And don't forget about

The daily calorie intake is the total number of kilocalories that you can consume during the day to avoid gaining weight. Losing weight according to this scheme during the diet will be gradual and correct. With this approach, you can consume different foods without limiting yourself to your favorite dishes. Of course, each candy or white bread sandwich will need to be calculated on its menu.

Calorie calculation for weight loss during the diet, you can do it manually using formulas, or you can use our online calorie calculator. To calculate, just indicate your age, weight and height. Formulas from well-known nutritionists will be presented to your attention, so you should not doubt their accuracy. This article will help you choose the right path for losing weight, based on accurate calorie counting for each day. You will also learn the basic rules for creating your menu. A balanced diet and accurate calorie counting are the two main levers that influence the gradual loss of excess weight.

Online calorie calculator

Weight loss calculator

KBZHU calculation calculator

Your age	0-3 months 4-6 months 7-12 months 1-3 years 4-6 years 6 years (schoolchild) 7-10 years 11-13 years 14-17 years 18-29 years 30-39 years 40-59 years 60-74 years over 75 years
Floor:	Pregnant: yes nursing (1-6 months) nursing (7-12 months) pregnant: no Your weight in kg.
Your physical activity	light physical activity light physical activity moderate physical activity high physical activity very high physical activity

Calorie calculator

Why you need to count calories

Milk products

PRODUCT	PROTEINS	FATS	CARBOHYDRATES	KKAL
Low-fat kefir	3	0,1	3,8	30
Full fat kefir	2,8	3,2	4,1	59
Milk	2,8	3,2	4,7	58
Ryazhenka	3	6	4,1	85
Sour cream 10%	3	10	2,9	116
Sour cream 20%	2,8	20	3,2	206
Special cheeses and curd mass	7,1	23	27,5	340
Processed cheese	24	13,5	0	226
Low-fat cottage cheese	18	0,6	1,5	86
Mayonnaise	3,1	67	2,6	627
Vegetable oil	0	99,9	0	899
Butter	0,6	82,5	0,9	748

Bread and cereals

Vegetables and fruits

PRODUCT	PROTEINS	FATS	CARBOHYDRATES	KKAL
Zucchini	0,6	0,3	5,7	27
White cabbage	1,8	—	5,4	28
Cauliflower	2,5	—	4,9	29
Potato	2	0,1	19,7	83
Red carrots	1,3	0,1	7	33
cucumbers	0,8	—	3	15
Radish	1,2	—	4,1	20
Salad	1,5	—	2,2	14
Beet	1,7	—	10,8	48
Tomatoes	0,6	—	4,2	19
Spinach	2,9	—	2,3	21
Bananas	1,5	—	22,4	91
Cherry	0,8	—	11,3	49
Pomegranate	0,9	—	11,8	52
Pear	0,4	—	10,7	42
Apples	0,4	—	11,3	46
Orange	0,9	—	8,4	38
Grapefruit	0,9	—	7,3	35
Lemon	0,9	—	3,6	31
Grape	0,4	—	17,5	69
Raspberries	0,8	—	9	41

Dried fruits and beans

Meat

PRODUCT	PROTEINS	FATS	CARBOHYDRATES	KKAL
Mutton	16,3	15,3	0	203
Beef	18,9	12,4	0	187
Rabbit	20,7	12,9	0	199
Pork lean	16,4	27,8	0	316
Pork is fatty	11,4	49,3	0	489
Veal	19,7	1,2	0	90
Beef Heart	15	3	0	87
Beef Tongue	13,6	12,1	0	163
Pork liver	18,8	3,6	0	108
Pork heart	15,1	3,2	0	89
Pork tongue	14,2	16,8	0	208
Turkey	21,6	12	0,8	197
chickens	20,8	8,8	0,6	165
ducks	16,5	61,2	0	346

Sausages

Eggs

PRODUCT	PROTEINS	FATS	CARBOHYDRATES	KKAL
Chicken egg	12,7	11,5	0,7	157

Fish and seafood

Sweets

It is necessary to use a calorie counter not only during the diet, but also during normal eating. The main thing is to strictly monitor the minimum and maximum threshold for daily coloring. Accurate calculations in the process of losing weight are the key to proper and balanced nutrition.

Human activity is associated with the expenditure of energy. Its quantity is measured in calories. For normal life, it is necessary to constantly replenish the body with energy, which enters it in the form of food.

The daily calorie intake depends on the gender, type of activity and age of the person. For example, men need more energy per day than women. And active young people, who are still growing and developing, burn more calories each day compared to adults.

Daily calorie intake for men

For active men

• up to 30 years: 3000 calories;
• from 30 to 50 years: within 2800 - 3000 calories;
• over 51 years old: 2800 - 2400 calories.

For men with a sedentary lifestyle

• up to 30 years: 2400 calories;
• from 31 to 50 years: 2200 calories;
• after 51 years, 2000 calories per day is enough.

For men with a moderate lifestyle

• 19-30 years: 2600 - 2800 calories;
• 31-50 years: 2400 - 2600 calories;
• from 51 years: 2200 - 2400 calories.

Daily calorie intake for women

For moderately active women

• up to 25 years old, it is enough to consume 2200 calories per day for the normal functioning of their body;
• at 25-50 years old the recommended daily intake is 2200 calories
• over 51 years old: just 1800 calories is enough.

With a sedentary lifestyle

• for young girls under 25 years old, 2000 calories is enough;
• for women from 26 to 50 years old, it is optimal to consume no more than 1800 calories;
• After age 51, you need to reduce your intake to 1,600 calories.

With an active lifestyle

• young women 19 - 30 years old can consume 2400 calories;
• women aged 31 - 60 years old need 2200 calories;
• Women over 61 years of age are recommended to have a daily intake of 2,000 calories.

Individual calculation of daily calorie intake

The above daily calorie values ​​are general and approximate. But each person is individual and has his own height, weight, muscle mass and degree of activity. Therefore, scientists have developed formulas that allow us to calculate the daily calorie intake for different people.

First, the number of calories needed by a person in a state of complete inactivity and at a comfortable temperature is calculated. In other words, first of all you need to find out how much energy the body needs for the functioning of its internal organs without physical and emotional stress. Typically, this indicator is measured in laboratory conditions in a supine position and in the absence of violent emotions. To measure it at home, formulas were developed to determine the basal metabolic rate (BMR).

Formulas for calculating SBI

• For men :

66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

• For women :

655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

For example:

For a 39-year-old woman weighing 70 kg and height 168 cm, the BVR is calculated as follows:

655 + (9.6 *70) + (1.8 *168) - (4.7*39)=1446.1 calories

Formula for calculating daily calorie needs (DCR)

SPK = activity coefficient x SBI

Determining the activity factor value

• 1.2 - with a lifestyle without physical activity;
• 1.375 - with light physical labor;
• 1.55 - with average, moderate physical activity;
• 1.75 - during heavy physical activity;
• 1.9 - with particularly heavy physical labor.

For example:

With BOO = 1446.1 and with average activity (we take the coefficient - 1.55), the daily norm is determined as follows:

SPK = 1446.1*1.55= 2241.46 calories

It is convenient to use a calorie calculator to calculate your daily intake.

Daily calorie intake for weight loss

Knowing your SPC value, you can solve your problem with excess weight. To do this, you just need to reduce the energy intake into the body from food. This can create a calorie deficit, which will lead the body to the need to use up its reserves - fat.

To what extent is it safe to reduce your calorie intake to lose weight? This is a very important question, because with an incorrectly created energy deficit, the well-being and health of the person losing weight will certainly suffer. To lose extra pounds, you need to reduce the SPK value by 500 - 1000 units. But at the same time, the minimum number of daily calories consumed when losing weight for men is 1800, and for women - 1200. Below these values, it is very dangerous to create an energy deficit in the body.

The ideal option is to reduce calorie consumption by an amount equal to 15-20% of the BAC. If there is an urgent need to create a greater energy deficit in the body, then it is better to do this by increasing daily physical activity.

When you have determined how many calories you need to consume to lose weight, all that remains is to choose the right foods for your diet. The total energy consumed with food should not exceed your reduced BAC value. This way you can lose weight and still eat almost all foods in small quantities. Please note that the diet must be strictly limited in terms of calories. In this type of weight loss, even healthy and low-calorie foods cannot be consumed unlimitedly.

Energy in the body is spent on:

• nutrition basal metabolic rate(metabolism) is the expenditure of calories for the implementation of involuntary vital functions of the body, such as temperature regulation, breathing, heart contraction, etc.
• committing voluntary movements

Most of your daily caloric needs are determined by your basal metabolic rate, which is genetically determined.

Constant training over a long period of time can slightly increase your basal metabolic rate. Muscle is the most metabolically active tissue of the body (1 kg of muscle burns 60-110 kcal per day), so the higher the percentage of muscle in your body, the faster the basal metabolism.

Approximately 5-10% of calories consumed go to compensate for changes in metabolism during the digestion of food.

Energy consumption also depends on the type of body constitution. Sheldon highlighted three main body types:

1. ectomorph(natural thinness and angularity, relatively narrow lips, short upper body, long limbs, narrow hands and feet, almost no subcutaneous fat layer). An ectomorph burns calories 5-7% faster.
2. mesomorph(developed muscular system, wiry, broad shoulders, long upper body, great physical strength).
3. endomorph(more rounded or pear-shaped body, round face and short neck, wide hips, thin wrists and ankles, significant reserves of subcutaneous fat, large belly). An endomorph burns calories 6-8% slower, especially if there is a lot of adipose tissue, which is metabolically inactive.

Types of body structure according to Sheldon: 1-pure endomorph, 2-pure mesomorph, 3-pure eetomorph

The types described above are rare in their pure form; usually a person is some kind of mixture, with a predominance of one of the types.

Calorie consumption table

From the table below you can find out How many calories are burned in different types of activities?. To get an exact figure for energy expenditure, multiply the number from the first column by your weight in kilograms.

Kind of activity	Kilocalorie consumption per hour
	per 1 kg of weight	for 50 kg weight	for 60 kg weight	for 70 kg weight	for 80 kg weight
SPORTS
SWIMMING AND WATER SPORTS
Swimming (0.4 km/h)
Slow breaststroke
Swimming (2.4 km/h)
Slow crawl swimming
Swimming fast crawl
Water aerobics
Water skiing
Water polo
RIDING AND RIDING
Cycling (9 km/h)
Cycling (15 km/h)
Cycling (20 km/h)
Horse riding at trot
Roller skating
Skiing
Skiing down the mountain
Skating
Ice-skating race
Figure skating
Rowing (4 km/h)
Canoeing (4 km/h)
CLASSES IN THE GYM
Stretching
Static yoga
Ashtanga yoga
Gymnastics (light)
Medium intensity charging
Gymnastics (vigorous)
Aerobics classes
Jumping rope
Strength training on machines
Elliptical training
GAME AND PAIRS SPORTS
Hockey
Field hockey
Badminton (fast pace)
Football
Handball
Basketball
Volleyball
Table tennis (doubles)
Badminton (moderate pace)
Tennis
Struggle
WALKING AND RUNNING
Race walking
Running (8 km/h)
Running (16 km/h)
Cross country running
Running up and down the steps
Running up the steps
PHYSICAL ACTIVITY AND ENTERTAINMENT
Ballet classes
High intensity dancing
Modern dancing
Disco dancing
Ballroom dancing
Low intensity dancing
Slow dancing (waltz, tango)
Slow walking
Hiking (4 km/h)
Walking (at a speed of 5.8 km/h)
Walking, 7.2 km/h
Walking uphill (15% gradient, 3.8 km/h)
Walking the dog
Shopping
Machine control
Driving a scooter or motorcycle
Fishing
Diving
Bowling
Mountaineering
CARE OF CHILDREN
Playing with children while sitting
Feeding and dressing the baby
Bathing a child
Carrying small children in your arms
Playing with children with walking and running
Playing with your child (moderate activity)
Games with a child (high activity)
Walking with a stroller
Walking with children in the park
HOMEWORK
Window cleaning
Cleaning glass and mirrors
Cleaning carpets with a vacuum cleaner
Dusting
Cooking food
Ironing clothes (standing)
Washing dishes
Easy cleaning
Sweeping
Plumbing cleaning
PROFESSIONS AND OCCUPATIONS
Singing
Playing the guitar while standing
Playing guitar while sitting
Piano playing
Wood sawyer job
Bricklayer's work
Wood chopping
Work as a massage therapist
Work of a carpenter or metal worker
Shoemaker's work
Bookbinder's work
Hair Styling
Hand sewing
Knitting
Reading aloud
Computer work
Fast typing on the keyboard
Office work
Classroom lesson, lesson
WORK IN THE GARDEN
Peaceful gardening
lawn mowing
Weeding new weeds
Digging up beds
Fruit picking
Pulling out last year's grass
Mowing grass
REST, HYGIENE, FOOD
Dream
Lying awake
Sex (passive)
Sex (active)
Sitting at rest
Eating while standing
Personal hygiene
Taking a shower
Talking while eating
Dressing and undressing, fitting

Have you often thought about how much you need to run or swim in order to work off the cutlets or pasta you ate? The table below (averaged values ​​are given) will help answer such questions.

Eaten dish	Calorie content, kcal	Physical exercise, min
		Walking	Bike	Swimming
Carrots, 1 piece
Bread and butter
Fried potatoes, portion
Scrambled eggs from 1 egg
Milk, glass
Ice cream, portion
Pork chop
Sandwich with cutlet
Cake, 100 grams
Pasta, portion