How many calories does a person burn in a state of calm?

The body works around the clock

Even if a person is not engaged in physical exercise or performing complex calculations, this does not mean that his body is not using energy. Our body works continuously in a state of calm, lying, standing or sitting. It’s just that with increased activity, the body and internal systems need more resources. Do you want to know how many calories you burn at rest? A person, depending on age and gender, as well as on the individual characteristics of the body, can expend different amounts of energy. In this article we will display average indicators for different categories of persons. Additionally, the calculation takes into account the characteristics of metabolic processes and the lifestyle of each individual.

Depending on age

In terms of calorie expenditure, a person's age is of primary importance. The following picture is often observed: young people can eat any food they want, and they do not gain weight. In adulthood, this trick is unlikely to succeed. Thus, people who have crossed the forty-year mark often deny themselves food, but cannot get rid of excess fat.

This occurs because peak caloric expenditure occurs between the ages of 16 and 25. And after 25 years, when the formation of the body is completely completed, no additional resources are required for the body. How many calories are spent in a state of calm in youth? Depending on gender and body size, young people on average spend about 2 thousand calories per day. Below we will provide the exact calculation formulas.

Depending on gender and body weight

Body weight is also considered an important factor in calculating calorie intake. Since men are mostly taller and larger than the fair half of humanity, therefore, their body expends more energy. It's no surprise that the average man eats more food at one meal. So, we asked ourselves to find out how many calories are burned in a state of calm. An approximate calculation of indicators will be presented right now. We already know that the higher a person’s height, the more calories are consumed to participate in the body’s metabolic processes.

Energy spent sleeping

It's no secret that the human body functions at any time of the day. Scientists have calculated how many calories are consumed during sleep and during activity. The main principle of losing weight is to spend more energy than a person received from food. To achieve this goal, it is worth using both wakefulness and sleep.

It is quite possible to calculate how many calories are spent during sleep, knowing a person’s weight and duration of sleep.

It is important to know! Scientists say that energy is consumed by the body only in the deep sleep phase, and this period does not last the entire night.

To lose weight with sleep, you need to know the following:

• the number of calories lost during sleep;
• number of calories used for sports;
• energy consumption for daily life activities (cleaning furniture, housekeeping, work, shopping, childcare, etc.);
• calculate the amount and calorie content of foods eaten per day.

Only using all methods in combination. achieve stable, gradual weight loss. It should be remembered that the portion of calories burned during sleep is very small.

Number of calories lost per night

Scientists have calculated how many calories are burned during sleep per hour in a person with average statistical indicators (age, weight, health status) during the active phases of sleep - about 70 kilocalories. If you follow a proper sleep schedule (8 hours), you can spend up to 500 kcal on the stable functioning of your internal organs.

When calculating calories consumed, take into account:

• age;
• gender (women burn fewer calories during sleep);
• weight;
• presence of chronic diseases;
• temperature in the sleeping room;
• time elapsed after dinner;
• emotional excitability before bedtime.

Table: “How many calories does a person spend while sleeping”

It is forbidden to go to bed feeling hungry. It is better to drink 200 g of kefir or eat citrus fruits, this will relieve psycho-emotional stress and your sleep will be restful. The body will be able to process the calories received during rest and dump their excess in the deep sleep phase.

Where does energy go during a night's rest?

During sleep, the nervous system goes into sleep mode, all processes are inhibited, but do not stop. The nervous and motor functions are least active, but the cardiovascular and digestive functions continue to work intensively. The active phase of intestinal metabolism occurs at night.

Ways to increase calorie burning during sleep

If there are no problems with increasing physical activity, a direct relationship is observed: if we move more, more calories will be consumed. When a person is sleeping, it is more difficult to determine the level of weight loss. How to regulate how many calories a person spends in his sleep:

• Develop a habit of regular sleep - going to bed and waking up at the same time.
• Before going to bed, avoid drinking alcohol and coffee, which excite the nervous system.
• Smoking before bed gives a false sense of relaxation; the body reacts to nicotine as a stimulant.
• Get rid of daytime naps.
• Chocolate and cola, products with caffeine are allowed to be taken at least 4 hours before bedtime.
• For dinner, foods rich in tryptophan are recommended, which ensures restful sleep: honey, hard cheese, whole grain bread.
• Active physical activity before bedtime does not contribute to a relaxing rest; you should not shovel snow or run. Moderate mobility – relaxes muscle tone. Walking or swimming are recommended.
• Drink detox drinks before bed, which trigger the process of burning fat during sleep and cleanse the body. These include green tea with honey, lemon water with cucumber and mint, mint-ginger lemonade, a drink made from lemon and strawberry juice.
• Sanitary standards in the sleeping area will ensure not only restful sleep, but also weight loss. Fresh cool air and humidity are the key to a stable deep sleep phase.

Calculation formula

In the specialized literature you can find many formulas that calculate energy consumption at rest. Here is the most popular option:

655 + (9.6 x body weight) + (1.8 x height) – (4.7 x age) =?

We take body weight in kilograms, height in centimeters. Using this formula, we can find out exactly how many calories are spent at rest by a thirty-year-old man weighing 80 kilograms with a height of 180 centimeters. We substitute all the missing indicators and get 1606 calories. Thus, after 25 years, the human body begins to need less energy consumption. Now plug in your numbers and find out how many calories your body needs daily.

Energy expenditure for 1, 7, 8, 9 hours

The exact consumption for each person can only be calculated in the laboratory. Such studies are carried out for scientific purposes or in patients whose condition requires weight correction. In ordinary life, approximate figures are enough:

• In an hour, about 1 calorie is burned per 1 kg of body weight. Knowing your weight and sleep duration, you can calculate the exact amount.
• The average person needs 8 hours of sleep, during which time 400-500 kilocalories are burned (8 kcal per kilogram of body weight).
• In 7 or 9 hours, 7 and 9 kcal/kg are burned, respectively; to obtain an exact figure, you need to multiply this amount by body weight.
• Lack of sleep (usually less than 5 hours) causes the synthesis of ghrelin. A person experiences severe hunger in the morning.
• Excessive sleep (more than 11 hours) causes lethargy the next day. Calories are burned less efficiently.

Do you burn calories while sleeping during the day? No. Research has found that daytime rest does not promote weight loss. The need for it is individual and may change throughout life. Getting enough sleep at night is important for your health.

Why do you need a basic calculation?

The number obtained from the calculations indicates how much energy the human body spends without any physical activity (for example, if you don’t get out of bed for a whole day). This indicator is usually called the basic level of energy consumption. You need to know it in order to keep your body weight normal. So, for example, if the hypothetical person we were doing the calculations for would consume 1,700 instead of 1,600 calories each day, then the unspent energy would accumulate as excess fat on the sides and other parts of the body. Within a year, the “extra” 100 calories are transformed into 4.5 kilograms of fat.

As you understand, in this case there are two options: reduce calorie intake to the calculated norm or burn the excess through exercise. So, for example, morning exercises will help burn up to 270 calories. The same can be said about homework. If you consume too much food, then pay attention to jogging or cycling. These activities help burn up to 500 calories daily. Of course, there are more intense loads. However, it is better not to overeat. If you know how many calories are spent at rest, approximately stick to the specified norm, making allowances for sports or work. And then you won’t face problems with excess weight.

How many calories does a person spend per day on average?

Number of calories per day for weight loss for women

How many calories the body spends per day without or with physical activity depends only on the characteristics of a particular person and life cycle. Even without training and special knowledge, thinking logically, anyone can understand that an office clerk spends less calories per day than a miner or a Chinese laborer. In the event that people of such different professions consume the same amount of calories, one of them will certainly bring himself to exhaustion, and the second, on the contrary, risks gaining a couple of extra pounds.

Note! To maintain normal weight, many people keep a special diary in which they record physical activity and count the kcal expended and consumed.

Calories are spent on:

• maintaining optimal body temperature
• digestion of food;
• brain activity;
• the functioning of internal organs and the maintenance of vital functions.

Scientists have found that on average a person spends about 65-75 kcal per hour. Athletes can spend 2500 kcal per day, and office workers - 1600. Just to keep the body afloat, you need to spend at least 1000 kcal.

Important! In order to set your calorie intake, it is recommended to contact a nutritionist, fitness instructor and other specialists, or, at a minimum, use a calorie calculator, which can be easily found on the Internet.

If you want to lose weight

Now let's look at a situation where you need to lose extra pounds. If you have a lot of excess weight (more than 10 kilograms), you should not force things and sharply reduce the amount of food consumed. This is dangerous to health, and with long-term strict diets, the body, which does not receive sufficient energy for its vital functions, becomes depleted. In order to avoid tragedy, we need to know how many calories are burned in a state of calm. It is strictly not recommended to reduce basic energy costs even by half. A real disaster for a young body would be to consume 500 calories. The only exception may be a fasting day. Therefore, reduce the amount of calories you consume slightly and rely on healthy organic foods. In this case, you can always get rid of extra pounds with the help of additional physical activity.

Calorie consumption: how to work off the calories you eat?

It is very important to build the correct ratio of the products consumed and the actions performed. Most diseases occur due to an imbalance in the ratio of components in food.

What are your energy costs?

Energy consumption

• If you listen to the symptoms of the body, you can identify and correct the problem. For example, excessive consumption of fat leads to atherosclerosis and kidney disease.
• Excess glucose provokes diabetes. Lack of vitamins leads to hypovitaminosis.
• Let's look at what actions you can take to compensate for the calories you eat.

Thus, up to 900 calories are needed to perform daily work. To significantly increase this indicator, you need to play sports. If you want to lose weight, then in combination with physical activity you need to reconsider the number of calories you consume.

What happens to the body when there is a lack of energy

In this publication, we calculate how many calories are spent in a state of calm per day. Now let's take a closer look at the processes that occur in the body when it does not receive the amount of necessary energy. When creating the human body, nature incorporated a unique function of self-preservation, which cavemen successfully used. It is no secret that our ancestors could spend a long time in search of food, but successfully survived. The principle of operation of the protective mechanism remains the same to this day.

When the amount of energy consumed is reduced, the body regards the deliberate refusal of nutrition as critical conditions and goes into an economical mode of existence. First of all, metabolic processes will slow down, and this will stop fat burning. Metabolism slowed down artificially, in turn, will affect a person’s well-being, lead to loss of strength, cause headaches, and in some cases even depression. This is why you need to know how many calories you burn at rest. The calculation using the formula provided by us is not at all difficult.

Advice from trainers and nutritionists during exercise

Trainers and nutritionists recommend adhering to the following rules:
You cannot limit fluid intake so as not to provoke a change in water balance. Pure, unadulterated water is best. To maintain the required weight, you should be physically active (at least the amount of walking that prevails in everyday life). Cardio exercises should be accompanied by a set of strength exercises. Such conditions promote flexibility and the development of good coordination of movements. In order to lose weight, it is necessary to perform complex training. The daily diet should include all food groups: proteins, vegetable fats, carbohydrates, fruits and vegetables

It is important to focus more on fruits and vegetables. Do not take fat burners that contain guarana and caffeine. Given the current level of stress, such drinks can lead to nervous disorders and cardiovascular diseases. The shortest way to a slim figure is joint aerobic and strength exercises and a healthy diet.

If you want to exercise for the purpose of losing weight or strengthening muscles, 2 workouts per week is not enough. Only proper distribution of loads and a balanced diet will help achieve the desired result.

What processes in the body require energy?

So, when we lie down and do nothing, our body produces work. It needs resources to support the respiratory system, brain, heart, liver and kidneys. In addition, the body needs to constantly maintain biochemical balance, as well as provide energy to intracellular processes. In a state of calm, our muscles also need energy in order to maintain minimal tone. Cells in the body are constantly dividing, and this also requires energy.

What determines your metabolic rate?

An important factor in calorie consumption is the level of metabolic processes. As we said earlier, the peak of metabolic processes occurs between the ages of 16 and 25 years. And the older a person gets, the fewer calories he needs to maintain basic body functions. Do you want to know how many calories are spent in a state of calm by a mature person? Such calculations are also easy to make. So, at the age of 40, the average male body spends about 1560, and the female body about 1400 calories. As you understand, at the age of 50 the level of energy consumption will still decrease slightly. We hope you found this information useful.