How many calories do we burn at rest?

Calorie consumption: table for sport and everyday life

Summer is just around the corner. Time to put the finishing touches to your feel-good body. Regardless of whether you are about to lose weight or want to define your muscles, calorie consumption always plays a decisive role on the way to your dream figure. This does not mean that you have to laboriously track every calorie from now on. Nevertheless, an overview of your consumption during exercise and in everyday life helps to assess to what extent you can adapt your diet. So you are guaranteed to reach your destination.

With the right diet for the calorie deficit

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Calorie consumption table

Exercise burns calories. That much is certain. But how many calories does your body burn while jogging? And how many when cleaning? In our table we show you average guide values ​​for various sports and everyday activities. Of course, your calorie consumption is individual and depends on factors such as Age, Weight, gender and health condition from. Thus, the calorie consumption can vary greatly from person to person.

The following values ​​were calculated for a person with a body weight of 70 kg, with a duration of 30 minutes per physical activity.

Calorie Consumption Table: Exercise

sportKilocalories
aerobics70-90 kcal
badminton214 kcal
basketball244 kcal
Cross trainer, slow225 kcal
Cross trainer, fast325 kcal
Croquet101 kcal
Inline skates245 kcal
Interval training183 kcal
Jog, slowly280 kcal
Jog, fast448 kcal
Judo162 kcal
Strength training238 kcal
To run200 kcal
athletics184 kcal
pushups107 kcal
rowing43 kcal
To go biking281 kcal
horse riding32 kcal
Jumping rope107 kcal
swim50 kcal
Sit ups107 kcal
Stepper74 kcal
Spinning162 kcal
To ski249 kcal
To dance80 kcal
trampoline50 kcal
Table tennis186 kcal
hike66 kcal
Walking50 kcal
Aqua aerobics162 kcal
yoga62 kcal
Zumba97 kcal


Calorie consumption table: everyday life

drive61 kcal
Gardening, easy122 kcal
Gardening, hard183 kcal
watch TV40 kcal
Cook79 kcal
play piano85 kcal
Cleaning48 kcal
Sleep54 kcal
Shopping125 kcal
hike66 kcal
Climb stairs51 kcal


By the way:

Would you like to know how many calories your croissant has for breakfast? In our free calorie table we will show you how many calories are in each food.

Average calorie consumption table

The metabolism works differently for everyone. So this means that calorie consumption can also vary from person to person. As already mentioned, the influencing factors include, among others Age, size and physical condition.

With our free calorie calculator you can easily calculate your daily consumption based on your individual goal. We also explain everything you need to know about Basic and service turnover need to know.

In the following you will find an overview of the average calorie consumption with predominantly sedentary work, depending on age.

Calorie consumption woman (depending on age)

15 - (under) 19 years2000 kcal
19 - (under) 25 years1900 kcal
25 to (under) 51 years1900 kcal
51 to (under) 65 years1800 kcal
65 years and older1600 kcal


Calorie consumption man (depending on age)

15 - (under) 19 years2500 kcal
19 - (under) 25 years2500 kcal
25 to (under) 51 years2400 kcal
51 to (under) 65 years2200 kcal
65 years and older2000 kcal


Increase calorie consumption - this is how it works

Especially if you want to lose weight is a healthy calorie deficit of 400-500 kcal essential. On the one hand, you can manage this calorie deficit with a adapted diet and / and more exercise to reach. This is how you automatically increase your calorie consumption.

The easiest way is to build muscle, because muscles consume calories even when they are completely at rest - for example on the couch. This is how you really boost your calorie consumption. Of course, you also consume a lot of calories during a strenuous cardio training session. Depending on the sport and intensity, these are up to 400 kcal and more.

Our conclusion

How many calories you burn per day depends entirely on how much you exercise. And of course what you eat. In addition, factors such as your age, weight, gender and physical constitution also play a decisive role. But what always applies: the more you move, the more calories you burn. Muscle building training in particular boosts consumption, because your muscles burn energy even when they are completely at rest. Our calorie consumption table with different sports helps you to get a better feeling for the energy consumption and shows you with which training you burn a lot of calories.

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