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Know your Activity level

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 ½  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