A good way to tell whether you are consuming the right amount of kilojoules is whether you are gaining or losing weight. This calculation show you approximately how many kilojoules you need each day to maintain your weight or get closer to your weight goal over a healthy period.Įveryone is different, and this is just a starting point. You can find your ideal/healthy weight for your height by using this BMI Calculator. If your current weight is outside your healthy weight range (BMI 20-25), enter your ideal/healthy weight rather than your current weight. Note: If your work/occupation fits into 'Very sedentary', 'Sedentary', 'Lightly active' or 'Moderately active' and you exercise strenuously (30 to 60 minutes, 4 to 5 times per week), change your selection to the next highest level of activity. Extremely active Significantly heavy activity with your work, with additional strenous activity.Very active Heavy activity (example tradesperson or high performance athlete).Moderately active Moderately active work, predominantly standing or walking (example waiter, shop assistant, teacher).Lightly active Mostly sedentary work with little or no strenuous activity (example students, lab assistants, drivers).Sedentary Sedentary work and no strenous leisure activity (example: office worker).Very sedentary Bed bound or chair bound.If you quote information from this page in your work, then the reference for this page is: Essentials of Exercise Physiology, USA: Lippincott Williams and Wilkins (2000) Energy expenditure at rest and during physical activity.
Health calculator energy expenditure download#
ExerciseĬalculator - a free Microsoft Excel spreadsheet that you can download and Add 10% for every 7kg over 68kg and deduct 10% for every 7kg under 68kg ExerciseĮnter the exercise & intensity, duration, and weight and then select the "Calculate" button to analyse the number of calories expended. In 30 minutes of exercise for a person weighing 68kg for variousĮxercises and the intensity of work. The following table, adapted from McArdle (2000), contains the approximate caloric expenditure Per minute for ranges of body mass (weight) and speed when you run on a firm McArdle (2000) details the number of calories you will burn One litre of oxygen equals five calories, so our 78kg runner utilises 15.6 litres of oxygen per kilometre. Required to run 1 km equals your weight in kg (a runner of 78 kg will burn 78 When running on a firm level surface (road, track or grass).
At 10km/hr, the walker's oxygen (O2) uptake is 40 ml/kg/min compared to 35 ml/kg/min for the runner See McArdle (2000) Above 8km/hr, a walker's oxygen intake exceeds a runner's oxygen intake. Independent of fitness, it becomes far more economical from anĮnergy viewpoint to change from walking to running when your speed exceedsĨkm/hr (5mph). The distinction between running and jogging depends on the individual's fitness level. When running at identical speeds, a trained distance runner runs at a lower percentage of their aerobic capacity than an untrained athlete, even though the run's oxygen uptake will be similar for both athletes. Then you will burn approximately 4.6 Calories/minute - if you walk for one hour, you If your body mass is 64 kg and you walk at a speed of 5.63 km/hr, Mass (weight) and speed when you walk on a firm level surface. McArdle (2000) details the number of calories you will burn per minute for ranges of body This article looks at the energy expenditure for walking and running.Ī linear relationship exists at walking speeds of 3 to 5 km/hr of oxygen consumption, but oxygen consumption rises at faster speeds, making walking less economical.īody mass can be used to predict energy expenditure with reasonable accuracyĪt walking speeds of 2 to 4 mph (3.2 to 6.4 km/hr). The body requires energy for every physical activity, and the amount depends on the duration and type of activity. Energy is measured in calories obtained from the body stores or the food we eat.
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