How many Calories are needed each day:

Energy- In depends on a few things –

Your Age
Whether you are male or female
How active you are

Not Active-SEDENTARY WORKER:

Not much ENERGY OUT. Do only light activity needed for daily life.
Male – Teacher, Executives, Barber,Tailor, Shoemaker, Priest, Retired Personnel, Landlord, Peon, Postman etc.
Female – Teacher, Executives, Tailor, Housewives, Nurses etc.

Somewhat Active – MODERATE ?WORKER :

Some ENERGY OUT. Do physical activity equal to walking quickly for 1 ?? to 2 km ( about 40-50 minutes ) each day. Plus do light activity needed for daily life.
Male- Fisherman, basket maker, potter, goldsmith, agriculture labour, carpenter, mason, rikshaw puller, electrician, industrial labour, driver etc.
Female- Maid servant, basket maker, agriculture labour, beedi maker etc

Very Active-HEAVY? WORKER:

A lot of ENERGY OUT. Do physical activity equal to walking quickly for more than 3 km per day (more than 40 minutes). Plus do light activity needed for daily life.
Male – Sports person, Stone cutter, Blacksmith, mine worker, wood cutter, coolie, construction labour
Female – Sports person, Stone cutter, Construction worker.

Sr. No.	Category	Activity	Calories Burned/Hour
1	Self Care Activities	Rest, supine	60
2	Self Care Activities	Sitting	72
3	Self Care Activities	Standing,relaxed?	84
4	Self Care Activities	Eating	84
5	Self Care Activities	Conversation	84
6	Self Care Activities	Dressing,undressing	138
7	Self Care Activities	Washing hands, face	150
8	Self Care Activities	Walking,2.5 mph	216
9	Self Care Activities	Showering	252
10	Self Care Activities	Walking Downstair	312
11	Recreational Activities	Painting,sitting	120
12	Recreational Activities	Driving car	168
13	Recreational Activities	Horseback riding,slow	180
14	Recreational Activities	Playing Vollyball	210
15	Recreational Activities	Bowling	264
16	Recreational Activities	Cycling 5.5 mph	270
17	Recreational Activities	Golfing	300
18	Recreational Activities	Swimming 20yd/min	300
19	Recreational Activities	Dancing	330
20	Recreational Activities	Gardening	336
21	Recreational Activities	Playing Tennis	426
22	Recreational Activities	Trotting Horse	480
23	Recreational Activities	Skiing	594
24	Recreational Activities	Playing Squash	612
25	House Work	Hand sewing	84
26	House Work	Sweeping floor	102
27	House Work	Polishing furiture	144
28	House Work	Scrubbing,standing	174
29	House Work	Washing small clothes	180
30	House Work	Scrubbing floor	216
31	House Work	Making Beds	234
32	House Work	Ironing,standing	252
33	House Work	Mopping	252
34	Work Activities	Sewing at machine	174
35	Work Activities	Brick laying	240
36	Work Activities	Plastering	246
37	Work Activities	Tractor Ploughing	252
38	Work Activities	Carpentry	408
39	Work Activities	Mowing lawn by hand	438
40	Work Activities	Shoveling	480
41	Work Activities	Tending furnace	612
42	Exercise	Brisk walking level ground 45 kg	216
43	Exercise	Brisk walking level ground 60 kg	276
44	Exercise	Brisk walking level ground 80 kg	324
45	Exercise	Brisk walking uphill 70 kg	534
46	Exercise	Cycling 5.5 mph	270
47	Exercise	Cycling 9.4 mph	420
48	Exercise	Climbing stairs 60 kg	372
49	Exercise	Climbing stairs 80 kg	596
50	Exercise	Gardening,weeding	330
51	Exercise	Gardening,digging	516
52	Exercise	Swimming	330
53	Exercise	Cross country running	636
54	Exercise	Climbing (light wt slope)	642
55	Exercise	Jogging	300
56	Exercise	Tennis	400

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Nutrispoon is the passionate brainchild of
Dr. Vandana Singh - Associate Professor, Department of Home Science, Mahila P.G College, Lucknow.
and Ms. Ankita Gupta - Assistant Professor, Department of Food and Nutrition, Institute of Home Science, Dr.B.R.Ambedkar University, Agra.

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Address	:	Department of Food and Nutrition, Institute of Home Science
		Khandari, Agra-282005
Email-id	:	info@nutrispoon.in
Website	:	www.nutrispoon.in

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