Understanding the energy demands of different exercise modalities enables more precise nutritional planning and helps optimise both performance and physiological adaptations.

Workout Sessions: Structured Energy Expenditure

Planned workout sessions vary dramatically in their energy demands based on multiple factors.

Energy Cost Variables

  • Exercise intensity impact
  • Body size correlation
  • Training status effects
  • Duration influence
  • 15-25% individual variation

Training Comparisons

  • MICT: 95-145 cal/30min
  • HIIT: 110-170 cal/30min
  • SIT: 95-155 cal/30min
  • 7-14% EPOC from HIIT
  • Activity-specific demands

Sports Activities: Variable Energy Demands

Different sports create significantly different energy demands, with implications for nutritional support.

Team Sports (per hour)

  • Football: 600-860 calories
  • Basketball: 525-720 calories
  • Rugby: 645-910 calories
  • Cricket: 190-600 calories
  • Varies by position/role

Individual Sports (per hour)

  • Swimming: 430-575 calories
  • Cycling: 455-600 calories
  • Running: 525-670 calories
  • Tennis: 500-670 calories
  • Skill level impact: 15-20%

Resistance Training: Strength Development Energy Costs

Resistance training creates unique energy demands with both acute and prolonged metabolic effects.

Training Protocols (45min)

  • Strength: 165-260 calories
  • Hypertrophy: 215-335 calories
  • Endurance: 260-380 calories
  • 7-9% EPOC for 24 hours
  • 95-145 extra daily calories

Long-Term Benefits

  • 13-15 cal/kg muscle/day
  • 0.5-1kg muscle gain/month
  • 6-15 cal increase/month
  • 95-190 cal total impact
  • Sustained metabolic boost

Cardio Exercises: Sustained Energy Demands

Cardiovascular exercise typically creates the highest sustained rate of energy expenditure among exercise modalities.

Intensity Zones (per minute)

  • Light (50-60%): 3.6-4.8 cal
  • Moderate (60-70%): 4.8-7.2 cal
  • Vigorous (70-80%): 7.2-10 cal
  • High (80-90%): 9.6-13.2 cal
  • Maximum (90-100%): 12-16.8 cal

Modality Comparisons

  • Running: Baseline reference
  • Cycling: 5-15% lower
  • Rowing: 5-10% higher
  • Swimming: ±10-20%
  • Elliptical: 5-10% lower

Practical Applications

Understanding exercise energy demands provides practical benefits for nutrition planning and training optimisation.

Weekly Guidelines

  • 2,000-3,000 calories/week
  • Mixed exercise types
  • Post-exercise nutrition timing
  • 50-70% energy replacement
  • Goal-specific planning

Goal-Based Balance

  • Weight loss: 480-720 cal deficit
  • Performance: Match expenditure
  • Muscle gain: 360-480 surplus
  • Adequate protein intake
  • Periodised approach
Exercise represents a powerful, controllable component of energy expenditure with benefits extending far beyond simple caloric considerations. Understanding these variations enables more precise energy balance management for specific goals, whether fat loss, performance enhancement, or muscle development.