It is believed that the surest way to lose weight is to consume fewer calories than the body spends during the day. But if you sit in the office all day, a logical question arises: what, in fact, is the energy consumed in the absence of sports in life?
The number of calories burned directly depends on your weight, gender, exercise intensity, and metabolic rate. As you understand, the figures below are very conditional. However, you will find them on most specialized calorie calculation websites. It is believed that such data are average, that is, in our case, suitable for women with a weight of 65 to 70 kilograms. However, even if your weight differs from the above, our data will help to form an idea about the work of your body and the energy costs that occur during the day.
How does the morning begin: with coffee and a croissant or with porridge on water with a vegetable smoothie? No, from cleaning the bed (35 kcal), showering (10 minutes — 40 kcal), cooking breakfast (75 kcal), subsequent washing dishes (50 kcal), makeup (60 kcal) with styling (141 kcal) and, of course, choosing and fitting clothes (93 kcal). If you have a dog, then a walk with her will cost you 200 kcal in 40 minutes.
The trip to work will also not remain unaccounted for. There are, however, many different options, so choose the one that is closest to you. So, driving a car will cost you 90 kcal per hour, walking — 270 kcal, but a trip by public transport is 70 kcal if sitting, and 120 kcal if standing.
During the day, we can be involved in many processes, starting with writing letters (80 kcal / hour) and talking on the phone (50 kcal / hour) and ending with conversations with colleagues near the cooler (80 kcal/hour).
It is generally believed that for an eight-hour working day, the average office worker spends about 550 kcal under the condition of mild stress. Such work includes various paperwork, phone calls, correspondence by mail and periodic walks to the kettle. In general, quite familiar things, without any excessive physical exertion.
Those who are engaged in education or service, that is, whose work involves a lot of movement and communication with other people, can spend from 1000 kcal per day. Such work assumes that you spend a lot of time on your feet, you have to constantly move indoors and talk a lot, a lot, which is undoubtedly extremely energy-consuming. Plus, the stress that is associated with such work also affects the number of calories burned. However, those whose work is related to home care can spend the same amount per day. Cleaning, cooking and child care also fall into this category.
Of course, those whose work is directly related to physical exertion burn the most during the working day — loaders, workers, builders, repairmen, athletes. Here we can already talk about at least 2,000 calories per working day.
It will also be interesting to note how much our brain burns in a day. Studies show that in the absence of mental stress, the brain burns up to 400-500 kcal per day. If your work is connected with the need to solve certain tasks that require increased concentration and mental stress, then congratulations: your brain spends twice as many calories at all. Emotions increase energy consumption by 10-20% — experiences, joy, fear make the brain work with increased intensity.
In the evening, calorie consumption is the lowest for the day, which is quite logical, given that at the end of the day we prefer to take a break from business, doing relaxing things. Reading your favorite book for an hour will cost you 29 kcal, and watching TV will cost 65 kcal. It is also interesting that 10-15 minutes of laughter can burn up to 50 calories. Some experts even compare 1 minute of laughter with 10 minutes of fitness.
While we sleep, the body continues its hard work. For 8 hours of healthy sleep, a person can spend about 560 kcal. However, such a volume is burned only on condition that you go to bed in a relaxed, non-stressful state, in a room with a comfortable cool temperature, and also on condition that three hours before bedtime you did not eat anything fatty, sweet and very high-calorie.
Let’s summarize the results
Any activity, whether active or passive, leads to energy consumption. More or less depends on the nature of the classes and your physique. If you have set a goal for yourself to lose weight, the first thing you need to analyze your day for activity. This will help you calculate at least an approximate amount of calories you spend.
The second step is to determine the number of calories that you are recommended to consume per day according to medical standards. For each age, weight and height, this amount is calculated individually. For help, it is better to consult a nutritionist who will help you make a diet and determine the type of nutrition.
And finally, we advise you to include sports in your schedule. Physical activity will help not only get your body in shape, but also improve your health and stabilize your mood.