The calorie expenditure of exercise varies according to the person’s weight and intensity of physical activity, however the exercises that normally use more calories are running, jumping rope, swimming, playing water polo and roller skating, for example.
On average, a person weighing 50 kg burns more than 600 calories per hour running on a treadmill, while someone weighing around 80 kg burns around 1000 calories per hour for this same activity. This happens because the more weight a person has, the more effort their body needs to make to ensure that there is no lack of oxygen and energy in every cell in the body.
Other examples of exercises that burn a lot of calories are intense weight training, indoor football, tennis, boxing, judo and jiu-jitsu, for example. However, more important than starting to practice an exercise just because it burns a lot of calories, is knowing how to eat well, enjoy the type of activity you are going to do and dedicate yourself to doing it at least 3 times a week, for 1 hour, or daily for 30 minutes, because exercise regularity is also important for losing weight.
Calorie expenditure per Physical Activity
Knowing the energy expenditure of exercise and also the calories in food, it is possible to structure a diet and physical activity plan together so that the objective is achieved quickly, be it muscle mass gain or weight loss.
The caloric expenditure of physical activities varies according to factors related to the person and the intensity and duration of the physical activity. Enter your data below and find out how many calories you burn in some activities:
It is possible to increase the amount of calories you burn per day by increasing your body’s metabolism and increasing your muscles, because the more lean mass you have, the more calories you will burn.
What influences calorie expenditure
Calorie expenditure depends on some factors related to the person and the type of exercise, such as:
- Weight and body structure;
- Height;
- Intensity, type and duration of physical activity;
- Age;
- Conditioning level.
Therefore, to know the amount of calories each person burns per day, it is important to take all these factors into account. Furthermore, it is important that the nutritionist calculates the amount of calories that must be consumed per day to achieve weight loss, also taking into account lifestyle habits, age, height and weight. Find out how many calories to consume to lose weight.
How to burn more calories to lose weight
The best way to burn more calories and lose weight is to adopt healthy lifestyle habits, practicing intense and regular physical activity and having a balanced, goal-oriented diet, which is why it is important to have nutritional monitoring.
It is also important to carry out physical activity that suits the person’s habits and tastes, as this means that the person can always remain motivated and exercise regularly.
When you start practicing some type of physical activity combined with a healthy diet, your metabolism is stimulated, favoring the expenditure of calories and promoting weight loss. Basically, the more calories a person spends exercising, the more weight they lose, but the more motivated the person is, the greater their effort will be and this will burn more calories.
Bibliography
- MOGHETTI, P.; et al. Metabolic Effects of Exercise. Front Horm Res. 47. 44-57, 2016
- BERGE, J.; et al. Effect of Aerobic Exercise Intensity on Energy Expenditure and Weight Loss in Severe Obesity-A Randomized Controlled Trial. Obesity (Silver Spring). 29. 2; 359-369, 2021
- MESSONNIER, L. A. Physical Exercise or Activity and Energy Balance or Metabolism in the Context of Health and Diseases. Nutrients. 15. 23; 4909, 2023
- CAREAU, V.; et al. Energy compensation and adiposity in humans. Curr Biol. 31. 20; 4659-4666.e2, 2021
- ATAKAN, MM; et al. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 18. 13; 7201, 2021
