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- Select a sport to calculate the caloric expenditure per minute of exercise
- A different energy expenditure depending on the sport, the activity and on the person
- Comparison chart on the number of calories burned in 3 different sports activities
- A list of over 35 sports to discover with the corresponding calorie expenditure
Select a sport to calculate the caloric expenditure per minute of exercise
A different energy expenditure depending on the sport, the activity and on the person
Sports and other factors affecting caloric expenditure
Caloric expenditure varies according to the sport practised, the duration of the session and the intensity! But these 2 criteria are not the only ones influencing calorie expenditure. Your profile is also a factor! You won’t expend the same number of calories if you’re a man or a woman, and this will also be the case depending on your weight, age or height.
A metabolic equivalent for each sport
Apart from personal criteria linked to your profile, each sport has a metabolic equivalence defined in “METs“(Metabolic Equivalent of Task). This unit of measurement is derived from statistics, and provides a more precise measure of the impact of a sport in terms of caloric expenditure. 1 MET corresponds to the energy expended by a person at rest (sitting in a chair). Let’s take an example: if you practice jumping rope intensively, the metabolic equivalent will be 11.5. This means you will expend 11.5 times more calories than at rest.
Understanding the importance of rest and recovery
It’s essential to understand that recovery also plays a role in the energy expenditure process. After an intense workout, your body continues to burn calories at a higher rate during a period known as post-combustion or EPOC (excess post-exercise oxygen consumption). This is why high-intensity activities such as high-intensity interval training (HIIT) can have a significant impact on your total calorie expenditure.
The impact of exercise on mental and emotional health
It’s also important to note that exercise doesn’t just have physical impacts, but psychological and emotional ones too. Regular exercise has been shown to improve mood, reduce stress and anxiety, and can even improve sleep quality. These benefits can have an indirect impact on your energy balance by improving your motivation to exercise and reducing stress-related eating behaviors.
Ultimately, it’s important to remember that, while calculating calories burned can be a useful tool for understanding and managing our energy balance, physical activity shouldn’t be reduced to a simple matter of calories. Exercise benefits our bodies and minds in so many different ways – it improves our cardiovascular health, strengthens our muscles and bones, helps us manage our weight, improves our mood and sleep quality, and so much more. So choose an activity you enjoy, set realistic goals and enjoy the movement!
Comparison chart on the number of calories burned in 3 different sports activities
Here are a few concrete examples: walking, running and jumping rope!
Below, you’ll see from our list of different calorie expenditure tables that, depending on its intensity, physical activity can burn more or fewer calories. However, while it is a good idea to work on your cardio with moderate- or high-intensity sports, you shouldn’t underestimate the value of gentle, everyday activities. Walking, for example, enables you to break the sedentary lifestyle throughout the day, and even if you have to choose, it’s always better to take your 10,000 steps a day than to be sedentary all week, apart from the 3 hours of intense sports a week you allow yourself.
Ordinary walk
5km h
Expenditure in Kilocalories
| Weight | 15 minutes | 30 minutes | 1 hour |
|---|---|---|---|
| 40 kg | 32 | 63 | 126 |
| 50 kg | 39 | 79 | 158 |
| 60 kg | 47 | 95 | 189 |
| 70 kg | 55 | 110 | 221 |
| 80 kg | 63 | 126 | 252 |
| 90 kg | 71 | 142 | 284 |
Running
8km h
Expenditure in Kilocalories
| Weight | 15 minutes | 30 minutes | 1 hour |
|---|---|---|---|
| 40 kg | 84 | 168 | 336 |
| 50 kg | 105 | 210 | 420 |
| 60 kg | 126 | 252 | 504 |
| 70 kg | 147 | 294 | 588 |
| 80 kg | 168 | 336 | 672 |
| 90 kg | 189 | 378 | 756 |
Skipping rope
Intense
Kilocalorie expenditure
| Weight | 15 minutes | 30 minutes | 1 hour |
|---|---|---|---|
| 40 kg | 121 | 242 | 483 |
| 50 kg | 151 | 302 | 604 |
| 60 kg | 181 | 362 | 725 |
| 70 kg | 211 | 423 | 845 |
| 80 kg | 242 | 483 | 966 |
| 90 kg | 272 | 543 | 1087 |
A list of over 35 sports to discover with the corresponding calorie expenditure
All sports in detail!
