From the food we eat to how often we tap our feet, calculating calorie expenditure can be a tricky endeavor. We not only need to consider how active our lifestyle is, but we also have to take into account the types of food we eat, how much muscle we have and how much exercise (incidental or intentional) we get each day.
Getting Physical
Our bodies are always burning calories---whether we're sleeping or running a marathon. However, the amount of calories burned in a day varies by your level of activity, weight, metabolism and diet.
If you're 150 lbs and running at an average of one mile per 12 minutes, you'll be burning 90 calories every 10 minutes at that pace, according to Runner's World. In that same period of time, a 150lb person would only burn a third of that (28.58 calories) if they were walking at a slow pace of around two miles an hour. At the other extreme, a 150 lb person sleeping would burn around 11 calories for every 10 minutes of sleep.
The added benefit of exercise is that it not only helps you expend calories, it helps you build muscle, which in turn burns off more.
Resting Metabolism Rate
To get an idea of how many calories you're burning while sedentary, you need to figure out your resting metabolism rate (RMR). A popular tool, the Mufflin RMR calculation, uses two different equations: one for men (10 x w)+(6.25 x h)-(5 x a)+5 and one for women (10 x w)+(6.25 x h)-(5 x a)-161 to figure out RMR. In this calculation w=weight in kilograms, h=height in cm and a=age.
There are more factors to be considered with RMR and your end result may need to be adjusted depending on your level of activity. If you exercise 3-5 times a week you need to multiply the calorie count by 1.55. Muscle mass also isn't considered in Mufflin's equation. According to Gold's Gym experts, a pound of muscle can burn up to nine times as many calories as a pound of fat. Be aware that RMR is a good indicator but there are more factors involved.
The Exercise of Eating
Part of the total calories we expend each day are through eating. We use calories to digest our meals and what we eat impacts how many calories we use. This is referred to as the thermic effect of food (TEF). TEF looks at the energy used throughout the digestion process. Some foods, such as grapefruit, are known as negative calorie foods since they have fewer calories in them than what it takes to digest them.
Although foods vary, as a general rule about 10% of the calories you consume will be burned off during the digestion process. If your daily intake is 1,800 calories, 180 calories will be used in digestion.
Unexpected Calorie Expenditure
A study by the Mayo Clinic showed that leaner people fidget more. During a typical day, thin people spend over two hours more than obese people moving around and making small movements. This incidental activity results in an additional 350 calories spent per day. Standing rather than sitting while doing light office work also burns more calories. 10 minutes of office work done standing burns around 123 calories for an 150 lb person, while sitting burns approximately 14.
The Effects of Diet and Exercise
You do need to consider food choices and not exercise alone when contemplating calorie expenditure. If you're eating healthier foods, then an increase in calories isn't likely to have an impact. If you finish your run with a stop at the donut shop, your increased activity may have been in vain.
When exercising consistently, your food intake may increase, but you are building more muscle and using more energy. Your RMR will increase and more calories will be needed to maintain your current lifestyle.
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