Energy Calculations: Food and Human
Activity
Reference Information:
- Carbohydrates: 4 kcal/g
- Proteins: 4 kcal/g
- Fats: 9 kcal/g
- Alcohol: 7 kcal/g
- 1 kcal = 4.184 kJ
- Activity Energy Expenditures:
• Sleeping: 1.0 kcal/min
• Sitting/reading: 1.5 kcal/min
• Walking (5 km/h): 4.0 kcal/min
• Running (10 km/h): 10.0 kcal/min
• Climbing stairs: 12.0 kcal/min
• BMR: ~1 kcal/kg/hour
Problem 1: Energy Content of a Meal
Meal:
- 100 g of rice (80% carbohydrate)
→ 80 g carbohydrate × 4 kcal/g = 320 kcal
- 150 g of chicken breast (30% protein, 5% fat)
→ 150 × 0.30 = 45 g protein → 45 × 4 = 180 kcal
→ 150 × 0.05 = 7.5 g fat → 7.5 × 9 = 67.5 kcal
- 20 g olive oil (100% fat)
→ 20 × 9 = 180 kcal
Total = 320 + 180 + 67.5 + 180 = 747.5 kcal
→ In kilojoules: 747.5 × 4.184 = 3128.4 kJ
Answer: 747.5 kcal, 3128.4 kJ
Problem 2: Energy Expenditure During Exercise
Jogging at 10 km/h = 10 kcal/min
→ 45 min × 10 = 450 kcal
→ 450 × 4.184 = 1882.8 kJ
Answer: 450 kcal, 1882.8 kJ
Problem 3: Balancing Intake and Expenditure
Snack:
- 20 g sugar (carb): 20 × 4 = 80 kcal
- 10 g fat: 10 × 9 = 90 kcal
→ Total intake = 170 kcal
Walking (30 min × 4 kcal/min) = 120 kcal
170 - 120 = 50 kcal surplus
Answer: 50 kcal remaining after walk
Problem 4: Climbing Energy Cost
Climbing stairs = 12 kcal/min
→ 10 min × 12 = 120 kcal
→ 120 × 4.184 = 502.1 kJ
Fat required (if only source): 120 ÷ 9 = 13.33 g
Answer: 120 kcal, 502.1 kJ; 13.3 g fat
Problem 5: Daily Energy Expenditure
- Sleep (8h × 60 × 1): 480 kcal
- Desk work (8h × 60 × 1.5): 720 kcal
- Walking (1h × 60 × 4): 240 kcal
- Housework (7h × 60 × 3): 1260 kcal
Total = 2700 kcal
Answer: Daily energy expenditure = 2700 kcal
Problem 6: BMR and Activity
BMR: 1 kcal/kg/hr × 55 kg × 24 hr = 1320 kcal/day
Running: 2 hrs × 60 × 10 = 1200 kcal
Answer: BMR = 1320 you say "Jogging at 10 km/h burns ~10 kcal/min',
why?
ChatGPT said:
Great question — let's break it down.
The value "jogging at 10 km/h burns ~10 kcal/min" is a standard approximation
used in physiology and exercise science. It comes from measured average oxygen
consumption (VO₂) and the metabolic equivalent of task (MET) values for various
physical activities.
⚙️Why 10 kcal/min for jogging at 10 km/h?
1. MET Value for Jogging
Jogging at 10 km/h (~6 mph) has a MET value of about 10.
1 MET = energy expenditure at rest = ~1 kcal/kg/hour
So, 10 METs = 10 kcal/kg/hour
2. Energy per Minute
Let’s assume a 70 kg person:
10 kcal/kg/hour × 70 kg = 700 kcal/hour
700 kcal/hour ÷ 60 = ~11.7 kcal/min
Rounded for general use, this is approximated as ~10 kcal/min in educational materials
and exercise calculators.
✅ Why Use This Value?
It's a convenient, easy-to-remember estimate for moderate-intensity jogging.
Useful for classroom and basic health education settings.
Real values vary based on body mass, fitness level, terrain, and efficiency, but
this approximation is reasonable for most people in the 60–80 kg range.
🔍 More Accurate Alternative
If you want to be more precise:
Energy (kcal/min) = MET × body weight (kg) × 3.5 ÷
200
For example, a 70 kg person jogging at 10 METs:
10 × 70 × 3.5 ÷ 200 = 12.25 kcal/min
But for many practical cases, ~10 kcal/min is accurate enough.
kcal; Running = 1200 kcal above BMR
