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Calculating the Number of Calories Burned During Exercise For Calorie Counting and Weight Loss
In this article, I will detail a basic method for seeing the typical number of calories burned in various exercises and activities to aid in a calorie counting approach to weight loss.
A calorie counting approach to weight loss requires keeping track of calories consumed and calories burned. To see the calories you’re consuming, you can keep a food diary to be able to add up the calories in the foods you’re eating. There are several approaches to getting an indication of the calories you’re burning.
A basic indication of calories burned per day can be obtained through the use of an online calorie calculator. Here you can enter some basic details about yourself such as your age, gender, height, weight and general activity level, and you’ll see an estimate of the number of calories you’re burning. It is also useful to be able to see the calories burned during a certain exercise or activity. Research has been done to allow calculators to estimate this simply based on weight and duration of activity.
These calculations are based on a metric known as metabolic equivalent of activity (MET). The Metabolic Equivalent of exercise is basically a measure of the energy expended during exercise expressed as a multiple of calories burned at rest, or your resting metabolic rate (RMR). To give some examples, sleeping has a MET of 0.9, which indicates that you’re burning slightly fewer calories while sleeping than when you’re at rest. Walking at a moderate pace may have an MET of 3.3 indicating you are burning about 3.3 times as many calories as when at rest, while running up stairs may have an MET of 15, showing a high level of calories burned.
An online calorie burn calculator will be able to convert these METs into an indication of calories burned during a given activity. This is calculated by multiplying the MET value of an exercise by your weight in kilograms and the duration of the exercises in hours.
If you’re counting calories it’s helpful to familiarize yourself with the typical calories burned in your common activities. When calculating calories burned in an activity, this should not be added to the estimated calories burned during a day in a more general calorie calculator, as this estimate will already incorporate your activity level and already cover a 24 hour duration. Rather than this it may be helpful to add up the calories burned in various exercises over a 24 hour period to give another basic indication of the typical number of calories you are burning through activity.
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