1. Energy requirement expressed in kcal per day
How much energy do I need daily for a light to moderate activity?
|
|
|
|---|---|---|
|
5-6 years |
1645 kcal |
1625 kcal |
|
7-9 years |
1970 kcal |
1770 kcal |
|
10-12 years |
2200 kcal |
1950 kcal |
|
13-15 years |
2540 kcal |
2090 kcal |
|
16-18 years |
2820 kcal |
2140 kcal |
|
adults (18-59 years, light activity) |
2500 kcal |
2000 kcal |
|
elderly (60-74 years) |
2200 kcal |
2050 kcal |
|
elderly> 75 years |
1900 kcal |
2000 kcal |
| Sport | Exp. p / hour (50 kg) | Exp. p / hour (60 kg) | Exp. p / hour (70 kg) | Exp. p / hour (80 kg) | Exp. p / hour (90 kg) | Exp. p / hour (100 kg) |
| Aerobics, Steps: calm | 370 cal | 444 cal | 517 cal | 591 cal | 665 cal | 739 cal |
| Aerobics, Steps: fanatic | 528 cal | 634 cal | 739 cal | 845 cal | 950 cal | 1056 cal |
| Aerobics: | 370 cal | 444 cal | 517 cal | 591 cal | 665 cal | 739 cal |
| Aerobics: water | 211 cal | 253 cal | 296 cal | 338 cal | 380 cal | 422 cal |
| Basketball: wheelchair | 343 cal | 412 cal | 480 cal | 549 cal | 618 cal | 686 cal |
| Basketball: competition | 422 cal | 507 cal | 591 cal | 676 cal | 760 cal | 845 cal |
| Beach Volleyball | 422 cal | 507 cal | 591 cal | 676 cal | 760 cal | 845 cal |
| Mountain climbing: abseiling | 422 cal | 507 cal | 591 cal | 676 cal | 760 cal | 845 cal |
| Climbing the mountain: up | 581 cal | 697 cal | 813 cal | 929 cal | 1045 cal | 1162 cal |
| Boxing: spruce | 475 cal | 570 cal | 665 cal | 760 cal | 855 cal | 950 cal |
| Elliptical cross trainer | 383 cal | 459 cal | 536 cal | 612 cal | 689 cal | 766 cal |
| Dancing | 317 cal | 380 cal | 444 cal | 507 cal | 570 cal | 634 cal |
| Cycling, home trainer: average | 370 cal | 444 cal | 517 cal | 591 cal | 665 cal | 739 cal |
| Cycling, home trainer: powerful | 554 cal | 665 cal | 776 cal | 887 cal | 998 cal | 1109 cal |
| Cycling: 16.1-19.3 km / h | 356 cal | 428 cal | 499 cal | 570 cal | 642 cal | 713 cal |
| Cycling: 19.3-22.4 km / h | 422 cal | 507 cal | 591 cal | 676 cal | 760 cal | 845 cal |
| Cycling: 22.5-25.6 km / h | 528 cal | 634 cal | 739 cal | 845 cal | 950 cal | 1056 cal |
| Frisbee | 158 cal | 190 cal | 222 cal | 253 cal | 285 cal | 317 cal |
| Lifting weight: general | 158 cal | 190 cal | 222 cal | 253 cal | 285 cal | 317 cal |
| Lifting weight: powerful | 317 cal | 380 cal | 444 cal | 507 cal | 570 cal | 634 cal |
| Golf: wear with clubs yourself | 290 cal | 348 cal | 407 cal | 465 cal | 523 cal | 581 cal |
| Golf: use with golf cart | 185 cal | 222 cal | 259 cal | 296 cal | 333 cal | 370 cal |
| Raking grass: | 211 cal | 253 cal | 296 cal | 338 cal | 380 cal | 422 cal |
| Lawn mowing: pushing, electric | 238 cal | 285 cal | 333 cal | 380 cal | 428 cal | 475 cal |
| Lawn mowing: pushing, non-electric | 290 cal | 348 cal | 407 cal | 465 cal | 523 cal | 581 cal |
| Gymnastics: general | 211 cal | 253 cal | 296 cal | 338 cal | 380 cal | 422 cal |
| Handball: general | 634 cal | 760 cal | 887 cal | 1014 cal | 1140 cal | 1267 cal |
| Cutting wood: splitting wood | 317 cal | 380 cal | 444 cal | 507 cal | 570 cal | 634 cal |
| Household: general | 185 cal | 222 cal | 259 cal | 296 cal | 333 cal | 370 cal |
| Children's games: twister, etc .. | 264 cal | 317 cal | 370 cal | 422 cal | 475 cal | 528 cal |
| Cross country skiing | 389 cal | 467 cal | 545 cal | 623 cal | 701 cal | 779 cal |
| Running / jogging: jogging> 10 min | 317 cal | 380 cal | 444 cal | 507 cal | 570 cal | 634 cal |
| Running: 5.6 km / h (10.7 min / km) | 211 cal | 253 cal | 296 cal | 338 cal | 380 cal | 422 cal |
| Walking: 6.4 km / h (9.3 min / km) | 238 cal | 285 cal | 333 cal | 380 cal | 428 cal | 475 cal |
| Running: 7.25 km / h (8.25 min / km) | 264 cal | 317 cal | 370 cal | 422 cal | 475 cal | 528 cal |
| Mountain biking | 356 cal | 428 cal | 499 cal | 570 cal | 642 cal | 713 cal |
| Nordic Walk | 389 cal | 467 cal | 545 cal | 623 cal | 701 cal | 779 cal |
| Martial arts: general | 528 cal | 634 cal | 739 cal | 845 cal | 950 cal | 1056 cal |
| Horse riding: general | 211 cal | 253 cal | 296 cal | 338 cal | 380 cal | 422 cal |
| Running: 10.8 km / h | 581 cal | 697 cal | 813 cal | 929 cal | 1045 cal | 1162 cal |
| Running: 12 km / h | 660 cal | 792 cal | 924 cal | 1056 cal | 1188 cal | 1320 cal |
| Running: 13.8 km / h | 766 cal | 919 cal | 1072 cal | 1225 cal | 1378 cal | 1531 cal |
| Running: 16.1 km / h | 871 cal | 1045 cal | 1220 cal | 1394 cal | 1568 cal | 1742 cal |
| Running: 8 km / h | 422 cal | 507 cal | 591 cal | 676 cal | 760 cal | 845 cal |
| Running: 8.4 km / h | 475 cal | 570 cal | 665 cal | 760 cal | 855 cal | 950 cal |
| Running: 9.7 km / h | 528 cal | 634 cal | 739 cal | 845 cal | 950 cal | 1056 cal |
| Running: cross-country | 475 cal | 570 cal | 665 cal | 760 cal | 855 cal | 950 cal |
| Rowing, rowing machine: average | 370 cal | 444 cal | 517 cal | 591 cal | 665 cal | 739 cal |
| Rowing, rowing machine: powerful | 449 cal | 539 cal | 628 cal | 718 cal | 808 cal | 898 cal |
| Wheelchair, pace driving | 422 cal | 507 cal | 591 cal | 676 cal | 760 cal | 845 cal |
| Skating: general | 370 cal | 444 cal | 517 cal | 591 cal | 665 cal | 739 cal |
| Sex: average effort | 79 cal | 95 cal | 111 cal | 127 cal | 143 cal | 158 cal |
| Skating | 370 cal | 444 cal | 517 cal | 591 cal | 665 cal | 739 cal |
| Roller skating | 370 cal | 444 cal | 517 cal | 591 cal | 665 cal | 739 cal |
| Skiing: downhill | 317 cal | 380 cal | 444 cal | 507 cal | 570 cal | 634 cal |
| Skiing: cross country | 422 cal | 507 cal | 591 cal | 676 cal | 760 cal | 845 cal |
| Shoveling snow: with a snow shovel | 317 cal | 380 cal | 444 cal | 507 cal | 570 cal | 634 cal |
| Softball: general | 264 cal | 317 cal | 370 cal | 422 cal | 475 cal | 528 cal |
| Spinning: normal | 587 cal | 705 cal | 822 cal | 940 cal | 1057 cal | 1175 cal |
| Squash: competition | 528 cal | 634 cal | 739 cal | 845 cal | 950 cal | 1056 cal |
| Squash: leisure, general | 370 cal | 444 cal | 517 cal | 591 cal | 665 cal | 739 caltd |
| Tennis: general | 370 cal | 444 cal | 517 cal | 591 cal | 665 cal | 739 cal |
| Jumping rope | 528 cal | 634 cal | 739 cal | 845 cal | 950 cal | 1056 cal |
| Gardening: general | 238 cal | 285 cal | 333 cal | 380 cal | 428 cal | 475 cal |
| Soccer competition | 475 cal | 570 cal | 665 cal | 760 cal | 855 cal | 950 cal |
| Football: linesman / general | 422 cal | 507 cal | 591 cal | 676 cal | 760 cal | 845 cal |
| Volleyball: competition, competition game | 211 cal | 253 cal | 296 cal | 338 cal | 380 cal | 422 cal |
| Volleyball: no competition, average game | 158 cal | 190 cal | 222 cal | 253 cal | 285 cal | 317 cal |
| Walking / hiking: forest | 317 cal | 380 cal | 444 cal | 507 cal | 570 cal | 634 cal |
| Water Polo | 528 cal | 634 cal | 739 cal | 845 cal | 950 cal | 1056 cal |
| Water skiing | 317 cal | 380 cal | 444 cal | 507 cal | 570 cal | 634 cal |
| White water: rafting, kayaking | 264 cal | 317 cal | 370 cal | 422 cal | 475 cal | 528 cal |
| Yoga | 205 cal | 246 cal | 286 cal | 327 cal | 368 cal | 409 cal |
| Zumba: average | 383 cal | 459 cal | 536 cal | 612 cal | 689 cal | 766 cal |
| Swimming: general | 317 cal | 380 cal | 444 cal | 507 cal | 570 cal | 634 cal |
