Updated: Nov 20, 2020
First and foremost is the understanding of the unit calorie. A calorie is defined as the amount of energy or heat used to raise the temperature of 1cm3 of water through 1 °C, while kilo-calorie is the amount of heat used to raise the temperature of 1 liter or 1 Kg of water through 1 °C. Calorie in itself is a very small unit, whenever someone is mentioning calorie, he or she is actually referring to Kcal. I will use the word “Kcal” here, which is actually interchangeable for calories.
One thing which must be understood whether you stroll, walk, brisk walk, run, or run harder, you will burn the same amount of kilocalories through a constant distance. For example, if you walk or run 1 km, the same amount of kilocalories will be burnt by you. The only difference will be made by the weight of the person. Around 1500 to 2000 Kcals are required daily just for living. It is also called the cost of living (or BMR) and is required only for internal work, for example, brain activity, heart, breathing, and another internal mechanism. Over and above all other calories will be used for muscular activities we do. Below examples will take a 70 kg person into account.
A rough and approximate idea of 1 km of walking or running will burn around 40-45 Kcal, which is equal to 1 medium-size apple, half a banana, ¼th of a beer bottle, 1 slice of bare bread, 1 teaspoon of butter, 1 cup of unsweetened coffee, 1/6th of coke can, 1/3rd of an egg, 1 cup of green beans, 1 ounce of ice-cream, 3 tablespoon of ketchup, 1/3rd of a glass of milk, 1/3rd cup of unsweetened oatmeal, 1/5th of quarter slice of regular cheese pizza, ½ ounce of pork chop, ¼ of normal size potato, ½ ounce of raisins, 1/8th of a cup of rice, 2 ounces of spaghetti, 1 ounce of tuna, or 2 ounces of white wine.
Imagine if you have taken just 1 slice of bare bread, the energy stored in it can be used by 1 km running or walking. Just imagine how long 1 km is?
That is why; I am continuously saying careful about what goes into your mouth. As mentioned in my other post, instead of opting for medium to heavy exercise which will definitely not help in reducing weight, I will give you the following options of your day-to-day chores to get going. These are examples of some activities and the Kcals burnt. Now you must have the idea about the “calories” from reading above.
For every 30 minutes of Sitting 15 kcals, Writing 20 kcals, Standing (at ease) 20 kcals, Typing 15- 20 kcals, Drawing 40-50 kcals, Dressing 30- 35 kcals, Washing dishes 50-90 kcals, Washing clothes 120- 220 kcals, Polishing 160- 170 kcals, Ironing 60 kcals, Sewing 55 kcals, Sweeping floors 85- 110 kcals, Sawing Wood 420 kcals, House Painting 145- 160 kcals, Dusting 110 kcals, Walking 130- 240 kcals, Walking upstairs 1,000 kcals, Fast walking 565 kcals, Running 600- 1,000 kcals, Cycling 180-600 kcals, Swimming 200-700 kcals, Sprinting 1,240 kcals.
There is another table taken from here. The amount is Kcal/30 minutes.
cleaning gutters 186 computer work 51 cooking 93 gardening 167 grocery shopping (with cart) 130 light office work 56 mowing lawn 167 playing with kids 149 reading 42 sitting in meetings 60 sleeping 23 standing inline 47 walking (3.5 mph) 149 washing car 167 watching television 28
If you have any questions, ask in the comments. Be vivid and stylish. Ciao!