Sometimes attempts to calculate individual nutrient requirements end up being upset by the fact that the proposed diet is too caloric. Let’s see how not to be disappointed?
But it should always be borne in mind that the result of such a calculation is a diet, the number of calories of which is indicated in relation to the amount of activity chosen by the user. This is the main problem – the inhabitants of large cities do not move as much as they think.
Activity of office workers
Most users of automatic calculators calculate the consumption of calories with an average or reduced type of physical exertion. Let’s take an example: if you weigh 75 kg, then your load in the “moderate” mode is about 420-450 kcal/hour. This is achieved when walking or fitness.
My Activity
To calculate your own physical activity, you can use the calculator to calculate energy costs. With the help of such a program, you can calculate the calorie consumption for all actions performed during the day – work at the computer before cooking.
How much does it take?
The World Health Organization has published advice on load minimums.
Children and adolescents should actively move for at least an hour a day.
For adults from 18 to 60 years, it will be optimal:
30 minutes of activity average 4-5 days a week;
15-20 minutes of increased physical exertion 2-3 times a week;
10 exercises that strengthen muscles, 8-10 approaches, twice a week.
How much should be physical exertion?
For pensioners, the same activity as adults is recommended, but first you need to consult your doctor. It is also desirable to get into the habit of performing exercises that develop flexibility and equality.
How to determine the load?
What should be the activity-can be determined by the caloric expenditure with regard to the state of rest. Here are the different types of physical activity that are worth adding to your lifestyle:
Moderate (from 400 kcal / h):
Swim – 445 kcal / H.
Walk quickly-479 kcal / hour.
Clean – 402 kcal / hour.
Play volleyball or basketball-479 kcal / hour.
Doing fitness – 407 kcal / hour.
How much should be physical exertion?
Be more active!
After all, the opportunity to move is everyone, even the most business people. All classes can be done actively: for example, put on music during the cleaning of the house and dance with a rag or mop, without distracting yourself from the process.
High loads:
Running on the road with obstacles-811 kcal / hour.
Running on the stairs – 1424 kcal / hour.
Horse riding-710 kcal / hour.
Play badminton-518 kcal / hour.
Run at a speed of 15 km / h-1168 kcal / hour.
Cycling-592 kcal / hour.
In order for motor activity to be at least at the minimum required level, you need at least half an hour twice a week to jog, or walk daily for 30 minutes at a fast pace.
Fitness and health 