Sports - Energy Need
During physical activities your muscles burn energy. Carbohydrates are the main energy source followed by fats. Fat is not a limiting factor, carbohydrates are. 1 gram of carbohydrates will give you 4kcal energy.
Endurance
- During medium intensity endurance sports you will burn between 600 and 825 kcal per hour.
- During high intensity endurance sports it will be 825 and 1125 kcal per hour. (depending on your body weight and intensity of the sport).
At high intensity, a muscle will relatively use more carbohydrates and less fat. At low intensity it is just the reverse.
Medium intensity
|
Kcal per hour
per kg
body weight |
| Descend mountain |
8 |
| Cycling (22.4-25.6km/hour) |
10 |
| Running (8,3km/hour) |
9 |
| Running (9 .6km/hour) |
10 |
| Running (10,7km/hour) |
11 |
| Running (11,2km/hour) |
11.5 |
| Canoe (6.2-9.4 km/hour) |
7 |
| Skiing (6,4-7,9km/hour) |
8 |
| Skiing (8,0-12,7km/hour) |
9 |
| Swimming (crawl) 45,7m/min |
8 |
| Swimming (regular) |
10 |
|
|
High intensity
|
Kcal per hour
per kg
body weight |
| Climbing mountain |
11 |
| Cycling (25.6-30,4km/hour) |
12 |
| Cycling (>32km/hour) |
16 |
| Cycling-ergonometry |
12 |
| Running (>12km/hour) |
12.5 |
| Running (12,8km/hour) |
13.5 |
| Running (13,8km/hour) |
14 |
| Running (14,4km/hour) |
15 |
| Running (16km/hour) |
16 |
| Running (17,4km/hour) |
18 |
| Canoe (>9.4km/hour) |
12 |
| Skiing (>12,9km/hour) |
14 |
| Swimming (crawl) 68,6m/min |
11 |
|
Interval / Team
- During medium intensity interval/team sports you will burn between 525-675 kcal per hour
- During high intensity interval/team sports it will be 675 - 825 kcal per hour (depending on your body weight and intensity of the sport).
At high intensity, a muscle will relatively use more carbohydrates and less fat. At low intensity it is just the reverse.
Medium intensity
|
Kcal per hour
per kg
body weight |
| Badminton (competition) |
7 |
| Basketball (training & competition) |
7 |
| Boxing (sparring) |
9 |
| Interval training (average) |
8 |
| Hockey (field) |
8 |
| Hockey (ice) |
8 |
| Tennis (6.2-9.4 km/hour) |
7 |
| Soccer (training) |
7 |
| Volleyball (beach) |
8 |
| Handball |
8 |
| Swimming (regular) |
10 |
|
|
High intensity
|
Kcal per hour
per kg
body weight |
| Boxing (match) |
12 |
| Interval training (heavy) |
11 |
| Rugby |
10 |
| Judo |
10 |
| Jujitsu |
10 |
| Kickboxing |
10 |
| Squash |
12 |
| Karate |
10 |
| Soccer (match) |
10 |
| Water polo |
10 |
|
