|
While we all can read nutritional
labels and have a thorough understanding of what calories we
consume, questions often arise as to the amount of calories we
burn throughout the day undertaking a variety of different
activities. The information provided herein is intended to
answer those questions.
Firstly, we must understand that
the Total Daily Energy Expenditure (TDEE) our body spends on a
daily basis is influenced by three factors:
- Base Metabolic Rate (BMR),
the minimal energy requirement needed to sustain all the
body’s functions in a waking state. This typically represents
60-75% of TDEE and is affected by:
- Body size (larger
individuals with more muscle mass will have greater BMR)
- Age (BMR tends to peaks in
early adulthood, declining 2-3% per decade thereafter)
- Gender (females typically
have 5-10% lower BMR than males)
- Climate (individuals living
in extreme environments can have 5-20% increases in BMR for
survival)
- Thermic Effect of Food
(cost of digestion and absorption) represents 10% of TDEE with
protein foods requiring the most energy to digest and absorb.
- Energy Expended during
Physical Activity and recovery. This is the most variable
and represents 15-30% of TDEE on average.
Several formulas of differing
accuracies exist by which we can calculate our TDEE. Some are
simply gross estimates and demonstrated to be quite inaccurate.
| |
Sedentary Lifestyle |
Moderately Active |
Very Active |
| Men: Weight (in
pounds) x |
14-15 |
16-17 |
18 |
| Women: Weight (in
pounds) x |
12-13 |
14-15 |
16 |
Example: For a sedentary 140#
woman: 140# x 12.5 = 1,750 calories / day.
A more accurate and more complex
formula was originally conceived in 1939, has undergone a few
revisions, but still remains as one of the more accurate
formulas to date.
| Gender |
Formula |
| Men |
BMR = 88.362 + 4.799(cm) +
13.397(kg) - 5.677(age) |
| Women |
BMR = 447.593 + 3.098(cm) +
9.247(kg) - 4.33(age) |
| |
Height = cm (1" = 2.54cm).
Weight in kg (2.2# = 1kg). Age in years |
The above calculation is then
multiplied by an activity factor representing your level of
daily activity.
- Sedentary = x 1.2
- Light = 1.375
- Moderate = x 1.55
- Active = 1.725
- Hard = x 1.9
Example: For A sedentary
140# women, 5’6”, 35 years of age:
- BMR = 447.593 + (3.098 x
167.6cm) + (9.247 x 63.6kg) – (4.33 x 35 years) = 1403.4
calories
- 1403.4 calories x 1.2 = 1,685
calories/day
Caloric Cost of Various
Physical Activities
Often, our interest lies in estimating the caloric cost of
completing individual activities as opposed to calculating TDEE.
The following table gives you the caloric costs of common,
everyday activities per minute per kg of body weight. To
calculate your cost, simply multiply the value of the specific
activity by your body weight in kg (1kg = 2.2 pounds), then
multiply that answer by the duration your spent completing that
activity for your total score.
Example: A 140# lady
walking 3mph (20min/mile pace) for 15 minutes = 0.07 x 64.6kg x
15 = 67 calories
| Activity |
Energy Expenditure
(calories/min/kg) |
Activity |
Energy Expenditure
(calories/min/kg) |
| Racquetball (recreational)
|
0.07 |
Cycling (light, <10 mph) |
0.12 |
| Kayaking (leisure) |
0.04 |
Cycling (light-moderate,
10-12 mph) |
0.10 |
| Dancing (general) |
0.08 |
Cycling (moderate, 12.1-14
mph) |
0.14 |
| Golf (walking + bag) |
0.09 |
Cycling (hard, 14.1-16 mph) |
0.18 |
| Running (5 mph, 12 min/mile) |
0.12 |
Cycling (v. hard, 16.1-19
mph) |
0.21 |
| Running 5.5 mph (11
min/mile) |
0.14 |
Cycling (stationary, 50W) |
0.05 |
| Running (6 mph, 10 min/mile) |
0.16 |
Cycling (stationary, 100W) |
0.09 |
| Running (6.6 mph, 9
min/mile) |
0.19 |
Cycling (stationary, 150W) |
0.12 |
| Running (7.5 mph 8 min/mile) |
0.22 |
Cycling (stationary, 200W) |
0.18 |
| Running (8.6 mph, 7
min/mile) |
0.24 |
Cycling (stationary, 250W)
|
0.22 |
| Running (10 mph, 6 min/mile) |
0.28 |
Calisthenics (push-ups,
etc.) |
0.08 |
| Chopping Wood |
0.09 |
Circuit Training |
0.14 |
| Mowing Lawn (walking, power) |
0.08 |
Weight Training (light) |
0.05 |
| Raking Leaves |
0.07 |
Weight Training (hard) |
0.10 |
| Trimming (manual) |
0.07 |
Rowing (50W) |
0.06 |
| Weeding/Gardening |
0.07 |
Rowing (100W) |
0.12 |
| Sitting Activities (very
light) |
0.03 |
Rowing (150W) |
0.15 |
| Standing (very light) |
0.04 |
Rowing (200W) |
0.21 |
| Walking (3 mph 20 min/mile) |
0.06 |
Stretching/Yoga |
0.06 |
| Walking (3.5 mph, 17
min/mile) |
0.07 |
Aerobics (low impact) |
0.09 |
| Walking (4 mph 15 min/mile) |
0.08 |
Aerobics (high impact) |
0.12 |
| Sweeping |
0.05 |
Volleyball (recreational) |
0.05 |
| Washing Car |
0.07 |
Bathing/Dressing |
0.04 |
| House Cleaning |
0.06 |
Sexual Activity (kissing,
hugs) |
0.02 |
| Washing Dishes/Ironing |
0.04 |
Sexual Activity (active) |
0.03 |
| Cooking Food |
0.04 |
Swimming (light) |
0.10 |
| Carrying Groceries (light) |
0.07 |
Swimming (moderate) |
0.14 |
| Laundry Folding/Making Bed |
0.04 |
Sleeping |
0.02 |
| Playing with Kids (sitting) |
0.04 |
Child Care (sitting) |
0.05 |
| Playing with Kids (standing) |
0.05 |
Child Care (standing) |
0.06 |
Article originally published by
the American Council on Exercise. Adapted from McArdle,
W., Katch, F., & Katch, V. (2001). Exercise Physiology:
Energy, Nutrition, and Human Performance (5th Ed.).
Philadelphia: Lippincott Williams & Wilkins. |
