Using the calculator above will help you determine your specific daily caloric needs. Everyone requires different amounts of energy per day depending on their age, size, and activity levels. Generally, a calorie refers to energy consumption through food and beverage consumption and the amount of energy usage spent through physical activity. To help estimate the intensity of your physical activity, see Physical Activity for Everyone: Measuring Physical Activity Intensity.A calorie is a unit of energy. Source: Adapted from Dietary Guidelines for Americans 2005, page 16, Table 4. Calories Used per Hour in Common Physical Activities Calories Used per Hour in Common Physical ActivitiesĪpproximate Calories/30 Minutes for a 154 lb Person 1Īpproximate Calories/Hr for a 154 lb Person 1ġ Calories burned per hour will be higher for persons who weigh more than 154 lbs (70 kg) and lower for persons who weigh less. The following table shows calories used in common physical activities at both moderate and vigorous levels. How many calories are used in typical activities? Most competitive sports (football, basketball, or soccer).Rollerblading/inline skating at a brisk pace.Vigorous: If your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it’s probably vigorously intense. Light yard work (raking/bagging leaves or using a lawn mower).Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation - it’s probably moderately intense. What do moderate- and vigorous-intensity mean? Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan. To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet to reduce the number of calories you eat and drink. You may need more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight. The exact amount of physical activity needed to maintain a healthy weight varies greatly from person to person. Or you could do 75 minutes of vigorous-intensity aerobic activity each week, such as swimming laps. This could be brisk walking 30 minutes a day, 5 days a week. To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity each week. Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. Most weight loss occurs from decreasing caloric intake.Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss. When losing weight, more physical activity increases the number of calories your body uses for energy.In addition, physical activity is important if you are trying to lose weight or maintain a healthy weight. Reduce symptoms of depression and anxiety.Reduce risk for osteoporosis and falls.
Reduce arthritis pain and associated disability.Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.Being physically active can improve your brain health, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Regular physical activity provides immediate and long-term health benefits. How many calories are used in typical activities?.What do moderate- and vigorous-intensity mean?.
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