The amount of calories burned for a person at rest varies for each individual. A person's sex, height, weight, age and body composition all lead to a different energy expenditure. Younger people burn more calories than older people. People with lots of muscle mass burn more than people with little muscle mass. Larger people burn more than smaller people. Men burn more than women. Nutrition Professional uses various equations to determine how many calories a person burns at rest. One such equation is the Mifflin-St. Jeor equation. According to that equation, the average man burns about 1,750 calories per day, and the average woman about 1,350 calories per day.
Moderate Physical Activity
The USDA's Dietary Guidelines for Americans has determined the average calories burnt for various physical activities. Its data is based on a 150-pound person, for an hour's worth of activity. A heavier person would burn more, and a lighter person would burn less. Also, a shorter time would burn less and a longer time would burn more.
Stretching burns 180 calories; light weightlifting uses 220 calories; walking at 3.5 mph burns 280 calories; bicycling at less than 10 mph burns 290; golfing while walking and carrying clubs burns 330 calories; dancing and light yard work burn 330 calories; and hiking burns 370 calories per hour.
Vigorous Physical Activity
The USDA has also determined how many calories are used in more vigorous activities. Vigorous basketball burns 440 calories per hour; heavy weightlifting and heavy yard work also burn 440 calories; walking at 3.5 mph burns 460; aerobics burns 480; freestyle swimming uses 510 calories; and bicycling at greater than 10 mph and running at 5 mph both burn 590 calories per hour.
Importance of Physical Activity
Long-term physical activity has many benefits on overall health, such as improved cardiovascular health, respiratory function, hormones, immune response, stronger muscles and bones, and faster metabolism. The body adapts to increased physical activity, and over time the body is better able to regulate itself. The oxygen the body is able to take in and deliver to working muscle increases, and a gain in muscle and bone strength aids in flexibility.
Food Patterns
The USDA's Dietary Guidelines for Americans has published food compositions for various calorie levels. A 1,800-calorie daily diet may include 1 1/2 cups of fruit, 2 1/2 cups of vegetables, 6 oz. of grains, 5 oz. of meat or beans, 3 cups of milk, 24g of oil, and 195 additional calories. A 2,000-calorie meal plan represents 2 cups of fruits, 2 1/2 cups of vegetables, 6 oz. of grains, 5 1/2 oz. of meat or beans, 3 cups of milk, 27g of oil and 267 additional calories.
Putting it All Together
The average person is not at rest at all times, unless he is bedridden or using a wheelchair. The at-rest calorie need does not take into account all activities of our daily lives. In order to carry out daily activities, more calories are needed. The American Dietetic Association states that the resting calories are only about 70 percent of total daily calorie needs. The recommendation for the average person is a daily intake of 2,000 calories.
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