In the last post, we said that to lose weight we have to use
more energy than we eat and drink. In this post, we are going to see how we can
use energy and how many calories are used by the activities that we take part
in. But before that, I would like for us to take a step back and do an example
of the BMR calculations we had in the last post to help us paint a mental
picture.
Let’s say I have a female friend who is 29 years old. She is
also 167 centimeters tall, weighs 67 kilograms and she wants to know how many
calories she should eat in a day.
Here is where our equation comes in.
Harris Benedict
Equation:
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height
in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height
in inches) - (6.8 x age in years)
Remember the conversion factors? We will add more to make it
clearer.
1 pound is 0.45 kilograms/ 1 kilogram is 2.2 pounds
1 Inch is 2.54 Centimeters/ 1 centimeter is 0.394 inches
To change the kilograms into pounds, we multiply by 2.2
67×2.2=147.4
To change the height to inches, we multiply by 0.394
167×0.394=65.798
Because my friend is female, we use the first equation
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height
in inches) - (4.7 x age in years)
BMR=655+ (4.35 × 147.4) + (4.7 × 65.798) – (4.7 × 29)
BMR= 1469.
I did not tell you this earlier but you can also go online
and Google BMR calculator and it would
calculate everything for you as soon as
you input your age, height and weight. Well, you must be thinking that I made
your brain hurt for nothing but on the bright side you did learn something.
This means that my friend can consume 1469 calories a day
without her weight changing. Now if she wants to lose weight, she would have to
use 500 calories a day by working out or eat 500 calories less.
Why 500 calories?
If we want to lose weight, we cannot reduce our calorie
intake by so much because then our metabolism (the process by which our bodies
use energy in maintenance of normal body processes) slows down and a slow
metabolism means we do not lose weight as the body conserves all the energy it
has in form of fat instead of using it. We also want to ensure that the body
gets enough nourishment for good health and we best do that by eating healthy
foods.
By cutting 500 calories a day from your food intake or using
500 extra calories a day you can lose an approximate of half a kilogram a week.
Now that might sound slow and most of us would prefer fad diets where we can
drop a kilogram a day or whatever the diet claims to do. Problem with that is
when you quit the diet you gain all your weight back or even more. Another
problem with the fad diets and quick weight loss pills is that you mostly lose
water from your body (water weight) which means that with time when your body
re-hydrates you go back to your initial weight.
The slow but sure way of losing weight works. However, to
keep the weight off you must make it your lifestyle. Good news is that once you
start eating healthy and working out, you end up liking it and it is easy
because it becomes something you truly enjoy.
If you work out in a gym, the equipment you are using will
show you the amount of calories you burn as you work out. The following list
also helps you see how much energy you would use in 30 minutes depending on how
much you weigh. It helps to take part in normal daily activities even if you go
to the gym. Don’t just go home and sleep just because you worked out because it
would just make the weight loss really slow.
Now most of the activities on the list are not common in
Kenya but there are many that will be of help to you.
Have fun with the math and all the best in your weight loss
adventure.
Calories burned in 30 minutes
for people of three different weights
(This table was first published
to accompany an article in the July 2004 issue of the Harvard Heart Letter. For more information or to order,
please go to http://www.health.harvard.edu/heart.)
The table below lists the
calories burned by doing dozens of activities listed by category (such as gym
activities, training and sports activities, home repair, etc.) for 30 minutes.
In each category, activities are listed from least to most
calories burned.
|
57 kilograms person
|
70 kilograms person
|
84 kilograms person
|
|
|
Gym Activities
|
|||
|
Weight Lifting: general
|
90
|
112
|
133
|
|
Aerobics: water
|
120
|
149
|
178
|
|
Stretching, Hatha Yoga
|
120
|
149
|
178
|
|
Calisthenics: moderate
|
135
|
167
|
200
|
|
Riders: general (ie.,
HealthRider)
|
150
|
186
|
222
|
|
Aerobics: low impact
|
165
|
205
|
244
|
|
Stair Step Machine: general
|
180
|
223
|
266
|
|
Teaching aerobics
|
180
|
223
|
266
|
|
Weight Lifting: vigorous
|
180
|
223
|
266
|
|
Aerobics, Step: low impact
|
210
|
260
|
311
|
|
Aerobics: high impact
|
210
|
260
|
311
|
|
Bicycling, Stationery:
moderate
|
210
|
260
|
311
|
|
Rowing, Stationery: moderate
|
210
|
260
|
311
|
|
Calisthenics: vigorous
|
240
|
298
|
355
|
|
Circuit Training: general
|
240
|
298
|
355
|
|
Rowing, Stationery: vigorous
|
255
|
316
|
377
|
|
Elliptical Trainer: general
|
270
|
335
|
400
|
|
Ski Machine: general
|
285
|
353
|
422
|
|
Aerobics, Step: high impact
|
300
|
372
|
444
|
|
Bicycling, Stationery: vigorous
|
315
|
391
|
466
|
|
Training and Sport Activities
|
|||
|
Billiards
|
75
|
93
|
111
|
|
Bowling
|
90
|
112
|
133
|
|
Dancing: slow, waltz, foxtrot
|
90
|
112
|
133
|
|
Frisbee
|
90
|
112
|
133
|
|
Volleyball: non-competitive,
general play
|
90
|
112
|
133
|
|
Water Volleyball
|
90
|
112
|
133
|
|
Archery: non-hunting
|
105
|
130
|
155
|
|
Golf: using cart
|
105
|
130
|
155
|
|
Hang Gliding
|
105
|
130
|
155
|
|
Curling
|
120
|
149
|
178
|
|
Gymnastics: general
|
120
|
149
|
178
|
|
Horseback Riding: general
|
120
|
149
|
178
|
|
Tai Chi
|
120
|
149
|
178
|
|
Volleyball: competitive,
gymnasium play
|
120
|
149
|
178
|
|
Walk: 3.5 mph (94
meters/minute)
|
120
|
149
|
178
|
|
Badminton: general
|
135
|
167
|
200
|
|
Walk: 4 mph (108 meters/minute)
|
135
|
167
|
200
|
|
Kayaking
|
150
|
186
|
222
|
|
Skateboarding
|
150
|
186
|
222
|
|
Snorkeling
|
150
|
186
|
222
|
|
Softball: general play
|
150
|
186
|
222
|
|
Walk: 4.5 mph (121 meters/minute)
|
150
|
186
|
222
|
|
Whitewater: rafting, kayaking
|
150
|
186
|
222
|
|
Dancing: disco, ballroom,
square
|
165
|
205
|
244
|
|
Golf: carrying clubs
|
165
|
205
|
244
|
|
Dancing: Fast, ballet, twist
|
180
|
223
|
266
|
|
Fencing
|
180
|
223
|
266
|
|
Hiking: cross-country
|
180
|
223
|
266
|
|
Skiing: downhill
|
180
|
223
|
266
|
|
Swimming: general
|
180
|
223
|
266
|
|
Walk/Jog: jog <10 min.
|
180
|
223
|
266
|
|
Water Skiing
|
180
|
223
|
266
|
|
Wrestling
|
180
|
223
|
266
|
|
Basketball: wheelchair
|
195
|
242
|
289
|
|
Race Walking
|
195
|
242
|
289
|
|
Ice Skating: general
|
210
|
260
|
311
|
|
Racquetball: casual, general
|
210
|
260
|
311
|
|
Rollerblade Skating
|
210
|
260
|
311
|
|
Scuba or skin diving
|
210
|
260
|
311
|
|
Sledding, luge, toboggan
|
210
|
260
|
311
|
|
Soccer: general
|
210
|
260
|
311
|
|
Tennis: general
|
210
|
260
|
311
|
|
Basketball: playing a game
|
240
|
298
|
355
|
|
Bicycling: 350 meters/minute
|
240
|
298
|
355
|
|
Football: touch, flag,
general
|
240
|
298
|
355
|
|
Hockey: field & ice
|
240
|
298
|
355
|
|
Rock Climbing: rappelling
|
240
|
298
|
355
|
|
Running: 5 mph (135 meters/minute)
|
240
|
298
|
355
|
|
Running: pushing wheelchair,
marathon wheeling
|
240
|
298
|
355
|
|
Skiing: cross-country
|
240
|
298
|
355
|
|
Snow Shoeing
|
240
|
298
|
355
|
|
Swimming: backstroke
|
240
|
298
|
355
|
|
Volleyball: beach
|
240
|
298
|
355
|
|
Bicycling: BMX or mountain
|
255
|
316
|
377
|
|
Boxing: sparring
|
270
|
335
|
400
|
|
Football: competitive
|
270
|
335
|
400
|
|
Orienteering
|
270
|
335
|
400
|
|
Running: 5.2 mph (140 meters/minute)
|
270
|
335
|
400
|
|
Running: cross-country
|
270
|
335
|
400
|
|
Bicycling: 443 meters/minute
|
300
|
372
|
444
|
|
Martial Arts: judo, karate,
kickbox
|
300
|
372
|
444
|
|
Racquetball: competitive
|
300
|
372
|
444
|
|
Rope Jumping
|
300
|
372
|
444
|
|
Running: 6 mph (161 meters/minute)
|
300
|
372
|
444
|
|
Swimming: breaststroke
|
300
|
372
|
444
|
|
Swimming: laps, vigorous
|
300
|
372
|
444
|
|
Swimming: treading, vigorous
|
300
|
372
|
444
|
|
Water Polo
|
300
|
372
|
444
|
|
Rock Climbing: ascending
|
330
|
409
|
488
|
|
Running: 6.7 mph (180 meters/minute
)
|
330
|
409
|
488
|
|
Swimming: butterfly
|
330
|
409
|
488
|
|
Swimming: crawl
|
330
|
409
|
488
|
|
Bicycling: 513 meters/minute
|
360
|
446
|
533
|
|
Handball: general
|
360
|
446
|
533
|
|
Running: 7.5 mph (202 meters/minute)
|
375
|
465
|
555
|
|
Running: 8.6 mph (231 meters/minute
)
|
435
|
539
|
644
|
|
Bicycling: > 538 meters/minute
|
495
|
614
|
733
|
|
Running: 10 mph (269 meters/minute
)
|
495
|
614
|
733
|
|
Outdoor Activities
|
|||
|
Planting seedlings, shrubs
|
120
|
149
|
178
|
|
Raking Lawn
|
120
|
149
|
178
|
|
Sacking grass or leaves
|
120
|
149
|
178
|
|
Gardening: general
|
135
|
167
|
200
|
|
Mowing Lawn: push, power
|
135
|
167
|
200
|
|
Operate Snow Blower: walking
|
135
|
167
|
200
|
|
Plant trees
|
135
|
167
|
200
|
|
Gardening: weeding
|
139
|
172
|
205
|
|
Carrying & stacking wood
|
150
|
186
|
222
|
|
Digging, spading dirt
|
150
|
186
|
222
|
|
Laying sod / crushed rock
|
150
|
186
|
222
|
|
Mowing Lawn: push, hand
|
165
|
205
|
244
|
|
Chopping & splitting wood
|
180
|
223
|
266
|
|
Shoveling Snow: by hand
|
180
|
223
|
266
|
|
Home & Daily Life Activities
|
|||
|
Sleeping
|
19
|
23
|
28
|
|
Watching TV
|
23
|
28
|
33
|
|
Reading: sitting
|
34
|
42
|
50
|
|
Standing in line
|
38
|
47
|
56
|
|
Cooking
|
75
|
93
|
111
|
|
Child-care: bathing, feeding,
etc.
|
105
|
130
|
155
|
|
Food Shopping: with cart
|
105
|
130
|
155
|
|
Moving: unpacking
|
105
|
130
|
155
|
|
Playing w/kids: moderate
effort
|
120
|
149
|
178
|
|
Heavy Cleaning: wash car,
windows
|
135
|
167
|
200
|
|
Child games: hop-scotch,
jacks, etc.
|
150
|
186
|
222
|
|
Playing w/kids: vigorous
effort
|
150
|
186
|
222
|
|
Moving: household furniture
|
180
|
223
|
266
|
|
Moving: carrying boxes
|
210
|
260
|
311
|
|
Home Repair
|
|||
|
Auto Repair
|
90
|
112
|
133
|
|
Wiring and Plumbing
|
90
|
112
|
133
|
|
Carpentry: refinish furniture
|
135
|
167
|
200
|
|
Lay or remove carpet/tile
|
135
|
167
|
200
|
|
Paint, paper, remodel: inside
|
135
|
167
|
200
|
|
Cleaning rain gutters
|
150
|
186
|
222
|
|
Hanging storm windows
|
150
|
186
|
222
|
|
Paint house: outside
|
150
|
186
|
222
|
|
Carpentry: outside
|
180
|
223
|
266
|
|
Roofing
|
180
|
223
|
266
|
|
Occupational Activities
|
|||
|
Computer Work
|
41
|
51
|
61
|
|
Light Office Work
|
45
|
56
|
67
|
|
Sitting in Meetings
|
49
|
60
|
72
|
|
Desk Work
|
53
|
65
|
78
|
|
Sitting in Class
|
53
|
65
|
78
|
|
Truck Driving: sitting
|
60
|
74
|
89
|
|
Bartending/Server
|
75
|
93
|
111
|
|
Heavy Equip. Operator
|
75
|
93
|
111
|
|
Police Officer
|
75
|
93
|
111
|
|
Theater Work
|
90
|
112
|
133
|
|
Welding
|
90
|
112
|
133
|
|
Carpentry Work
|
105
|
130
|
155
|
|
Coaching Sports
|
120
|
149
|
178
|
|
Masseur, standing
|
120
|
149
|
178
|
|
Construction, general
|
165
|
205
|
244
|
|
Coal Mining
|
180
|
223
|
266
|
|
Horse Grooming
|
180
|
223
|
266
|
|
Masonry
|
210
|
260
|
311
|
|
Forestry, general
|
240
|
298
|
355
|
|
Heavy Tools, not power
|
240
|
298
|
355
|
|
Steel Mill: general
|
240
|
298
|
355
|
|
Firefighting
|
360
|
446
|
533
|
Contact Info:
Tel No: 0725612256
