• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • News
  • Business
  • Dictionary
  • Example of
    • How to
    • List of
    • What is?
    • Where is?
    • Who is?
    • Why is?
  • Health
  • Religion
  • Technology
  • Shop
    • My account
    • Basket
    • Checkout
Example of anything

Example of anything

Find out the example of anything you wish to know. Ranging from words, places or things either in existence or non-existence

You are here: Home / Example of / How to / Physical Activity and Calorie Expenditure -3 steps to know the number of calories to maintain your weight

Physical Activity and Calorie Expenditure -3 steps to know the number of calories to maintain your weight

by EDDY ABASI-ODIONG Leave a Comment

Physical Activity and Calorie Expenditure

Physical Activity and Calorie Expenditure

Table of Contents

  • Physical Activity and Calorie Expenditure
  • Calories
  • How to know the number of calories you need to maintain your weight
  • Why you should know your Physical Activity level and Calorie expenditure
  • Recommendations
    • Related Example.NG posts:

Physical activity is a very significant component of our daily lives.
Everything that we do contributes to our physical activity. Activities such as walking, running, cleaning, playing games, etc.

Based on the frequency of the activity, intensity, and duration, one can classify physical activity levels.

Knowing your physical activity level will help you modify your lifestyle to obtain maximum health.

Whenever we work, we burn calories. This is very significant in measuring and knowing your physical activity level.

The table below shows Physical Activity and Calories used per minute for some of the major activities we carry out daily.

  For 57Kg person For 70Kg person For 84Kg person
Walking (17min/ mile) 4 5 6
Walking (15min/ mile) 4.5 5.6 6.7
Walking (13min/ mile) 5 6.2 7.4
Running (11.5 min/mile and cross country) 9 11.2 13.3
Sleeping 0.63 0.77 0.93
Reading 1.13 11.4 1.7
Watching TV 0.77 0.93 1.1
Cooking 2.5 3.1 3.7

Source: Harvard health publishing

Calories

Calories are sometimes confused for fats. These however do not mean the same thing.
Calories represent the amount of energy released when your body breaks down food that you eat.
The body uses up these calories as they are being produced. If the calories are not used up at the same rate with which they are produced, you are likely going to put on some weight.

Similarly, if your body uses up more calories than you consume daily, you are likely going to lose some weight.
Some classes of food and the calories released per gram are given below:

  1. Fat – 9 calories per gram
  2. Carbohydrate – 4 calories per gram
  3. Protein – 4 calories per gram
  4. Water – 0 calories per gram

How to know the number of calories you need to maintain your weight

Step 1

Knowing the number of calories you need to maintain your weight is essential. This will help you moderate your food and activity level.
To do this, you will need to find your Basal Metabolic Rate (BMR).

BMR is the amount of calories or energy you use when you are not performing any activity.

It is determined separately for males and females.
You will need to know the following to calculate your BMR

  • Weight in kilograms
  • Height in centimetres. ( If you know your height in meters, multiply by 100 to convert it to centimetres)
  • Age in years.

Follow the link and input the values to know your BMR
https://www.calculator.net/bmr-calculator.html

The result you get will be in calories/day. The formula used is the Harris – Benedict formula.

Step 2

Take note and determine the lifestyle group you belong to based on your physical activity level

  1. Sedentary Lifestyle
    If you carry out little or no exercise in the day, your physical activity level is 2
  2. Lightly Active
    If you do little exercise or sports 1 – 3days in a week, your physical activity level is 375
  3. Moderately active
    If you do moderate exercise or carry out sporting activities for 3 – 5 days in a week, your physical activity level is 55
  4. Very active
    If you do hard exercise or sports for 6 – 7 days in a week, your physical activity level is 725
  5. Extra active
    If you do very hard exercise or job more frequently and for over 7 days of the week, your physical activity level is 9

Step 3

Multiply your BMR by your physical activity level.
For example; A 25 year old male whose height is 170 cm and whose weight is 78Kg will have a BMR of 1,723 calories/day.

If this male is moderately active, the number of calories required by him on a daily basis to maintain his weight will be

1,723 * 1.55 = 2,671 calories.

Why you should know your Physical Activity level and Calorie expenditure

  1. Knowledge of your physical activity level and calorie expenditure helps you check your diet to help you maintain a healthy weight.
  2. People who live sedentary lifestyles are prone to varying types of diseases such as hypertension.
  3. Watching your weight enables you not to become underweight, overweight, or obese, helping you maintain a healthy lifestyle.

Recommendations

  1. If your calorie intake exceeds your calorie expenditure, improve your physical activity level by doing more exercises.
  2. If your calorie intake falls below your calorie expenditure, reduce your physical activity level by doing less activity and exercises.

Share this:

  • WhatsApp
  • Pinterest
  • Facebook
  • Twitter
  • LinkedIn
  • Telegram
  • Email

Related Example.NG posts:

What is Physical Change?What is Physical Change? and 4 states physical change occur lessons from covid 19LESSONS FROM COVID 19 – 5 steps to succeed post covid-19 How to make PancakesHow to make Pancakes -6 steps you would love to try How to use font awesomeFont awesome and 8 steps to use them in CSS, HTML without being an expert PrayingPraying -Steps to having your prayers answered in 2021 Lesson planExample of Lesson Plan for Secondary Schools in Nigeria -3 important steps to know New year resolution 2021New year resolution 2021, 4 steps to making new year resolution Check BVNCheck BVN with these 2 simple steps -Mobile phone USSD code is best Motivation Letter6 steps to Motivation Letter OBESITY AND OVERWEIGHTOBESITY AND OVERWEIGHT – Know your stand insomniaINSOMNIA- SLEEPLESSNESS (2 causes and risk factors) DepressionDepression, meaning, types and symptoms diabetesDiabetes, meaning, signs, 4 types and symptoms How to code with html and CSSHow to code with html and CSS Hair Falling outWhy is My Hair Falling out?

Filed Under: How to, What is? Tagged With: aces physical activity calorie counter, adding weight, BMR, calories, calories used, fat, physical activity and calorie relationship, physical activity and calories, physical activity and calories burned chart, physical activity and calories relationship, physical activity calorie balance, physical activity calorie counter, physical activity calorie equivalent, physical activity calorie expenditure, physical activity calorie intake, physical activity calories per hour, physical activity level, physical activity level calories, Weight gain, weight loss

Reader Interactions

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Join Example.NG on Facebook

Join Example.NG on Facebook

Follow Example.NG on Twitter

My Tweets

Recent Posts

  • Medical terms and their meaning
  • Legal terms and their meaning
  • Pregnancy and things to avoid
  • 10 Hilarious Inventions II
  • Alcohol withdrawal -Facts about alcohol and withdrawal
  • Vitamins -Definition, types, 9 functions, 8 sources and 8 side effects of vitamin
  • The Rainbow -Rainbow colours, the Christian, Islamic and Hindu belief, 5 ways rainbow form
  • Production and destruction of blood cells
  • Skin colour – 4 things you wont believe affects your skin colour
  • Sickle cell anemia -6 Signs and manifestations of sickle cell anaemia

Products

  • WAEC Result Checker PIN Online WAEC RESULT CHECKER PIN Online ₦3,000.00 ₦2,500.00

Footer

About Example.NG

Example.NG is a blog focusing on examples of anything there is; ranging from people, places and things. Read more.

All images as seen and used on this site are properties of their respective owners. For DMCA Report or takedown, Contact Us.

Site Navigation

Example of Home
How to Business
List of Dictionary
What is Education
Where is Health
Who is Religion
Why is Technology

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 27 other subscribers.

Copyright © 2020–2021 · Example of Anything . About Example.NG . Privacy Policy . Archive . Contact Us

We use cookies to remember your preferences to provide the needed experience. By clicking “Accept”, you consent to the use of ALL the cookies.
Cookie settingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non-necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

SAVE & ACCEPT
loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.