You have surely been told that you burn the most calories when you work out and exercise.
Let’s see how we’ve been lied to:
An average 70Kg/155lbs person’s body consumes roughly 1680kcal per day only by using the necessary calories to sustain body functions.
To this metabolic minimum we add the calories needed for the daily hygene activities 300-400kcal and 75-400kcal for different activities that require movement outside of the home.
To this we add the minimum 500 kcal necessity for 8 hours of a low intensity desk job.
The neccesary caloric intake is 15% lower to women than men ,mostly because a woman’s body composition is composed of more fat tissue compared to a man’s mainly due to hormonal differences. A kg of muscle burns off 8-12 calories an hour compared to 3-5 calories that fat burns.
Let’s move on to exercises(the more you weight ,the more you consume):
An average  70kg/155lbs man during a 30 minute jogg at a 8km/h burns off roughly 298kcal ,while a 84kg/185-pound person burns about 355 calories doing the same activity.
A 130-pound person swimming freestyle for one hour will burn 590 calories swimming fast, and 413 calories swimming slower.
A 155-pound person swimming freestyle for one hour will burn 704 calories swimming fast, and 493 calories swimming slower.This is when you see how small a percentage exercise  makes up to the whole burning process.
Here’s the catch :This by all means does not mean that you should stop exercising because keeping active boosts your metabolism even on the days when you are not so active and proper weight exercises modifies the muscle/fat ratio in favor of the muscle which burns more calories than fat.
Exercise produces hypertrophy which in turn raises your metabolism by needing more energy to sustain the muscle tissue, which makes it easier to lose fat by adjusting the diet.
Categories: Nutrition


Daniel H.

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