Table of Contents
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.
One can classify physical activity levels based on the frequency of the activity, intensity, and duration.
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 are sometimes confused with fats. These, however, do not mean the same thing.
Calories represent the energy released when your body breaks down the food 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 will likely put on some weight.
Similarly, if your body uses up more calories than you consume daily, you will likely lose some weight.
Some classes of food and the calories released per gram are given below:
Also Read: Amazing Weight Loss Therapy – How To Naturally Get Rid Of Belly Fat With Lipton And Lime.
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
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
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.
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