If you are on a weight loss mission, then keeping track of your calories should be your number one objective. Although weight loss is not as simple as it looks, more calories burned, and less calorie consumed leads to weight loss. Regular physical activities such as cardio exercises, weight training and HIIT exercises are the best ways to burn a high number of calories in a short period of time.
But how would you know how many calories you have burned doing all these exercises. Is your workout plan working? Do you need to increase the intensity of your workout? Or you need to go on a calorie deficit diet. In this blog, we will understand how to calculate calories burned during exercises.
What is a Calorie Burned?
A calorie burn refers to the number of calories used by the body to perform various activities, including basic metabolic functions, physical exercise, and daily tasks. It represents the energy utilized by the body, measured in calories, to maintain bodily functions and support physical activity.
Factors Involving Calorie Burn
- Basal Metabolic Rate (BMR): This is the number of calories the body needs to maintain basic physiological functions, such as breathing, circulation, and cell production, at rest. BMR accounts for the largest portion of daily calorie burn.
- Physical Activity: Calories burned through physical activity vary based on the intensity, duration, and type of exercise. This includes both structured workouts and everyday movements like walking or gardening.
- Thermic Effect of Food (TEF): This is the energy required for digestion, absorption, and metabolism of food. It represents a small portion of daily calorie expenditure, typically around 10% of total caloric intake. Different macronutrients (proteins, fats, and carbohydrates) have varying thermic effects, with protein having the highest.
Factors that Affect Calorie Burn
- Age: As people age, their metabolic rate typically slows down, leading to a decrease in calorie burn. This is due to factors like loss of muscle mass and hormonal changes.
- Body Composition: Muscle tissue burns more calories than fat tissue, even at rest. Therefore, individuals with higher muscle mass have a higher basal metabolic rate and burn more calories.
- Diet: The type and amount of food consumed affects calorie burn. High-protein diets increase the thermic effect of food, leading to greater calorie expenditure during digestion. Conversely, diets high in processed foods can lead to lower calorie burn.
- Sleep: Poor sleep quality or insufficient sleep can negatively affect metabolism and hormonal balance, reducing calorie burn. Lack of sleep is associated with increased appetite and decreased physical activity, further impacting calorie expenditure.
How to Calculate Calories Burned During Exercise?
If you want to calculate how many calories you burn during your exercise, then there are certain important terms that you should be aware of. Metabolic Equivalent or MET is a unit used to estimate the amount of energy expended during physical activities. One MET is defined as the energy spent while resting, equivalent to an oxygen uptake of approximately 3.5 milliliters per kilogram of body weight per minute.
So, if there is an activity with MET 5, it simply means that you are spending 5 times more energy than you would spend while you are doing nothing (1).
MET is standardized, which allows it to be applied to all individuals regardless of age, sex, or genetics. This standardization simplifies the comparison of various activities in terms of energy expenditure.
It is important to remember that this method is not 100% accurate. It only provides the estimated calorie burn (2).
Exercise Calorie Calculator
Total calories burned = Duration (in minutes) *(MET*3.5*weight in kg)/0.0175
Let’s understand with a simple example
To calculate the calories burned per minute using the MET formula, follow these steps:
- Identify the MET value: Determine the MET value for the activity you’re performing. For example, running at 6 mph has a MET value of about 9.8.
- Use the MET formula: The formula to calculate calories burned per minute is:
Calories burned per minute=MET value × body weight in kg×0.0175
Example Calculation:
- Activity: Running at 6 mph (MET value = 9.8)
- Body weight: 70 kg
Using the formula:
- Calories burned per minute=9.8×70×0.0175
Now, calculate the calories burned per minute:
- Calories burned per minute=12.005
So, a person weighing 70 kg and running at 6 mph burns approximately 12.005 calories per minute.
Which Exercise Burns More Calories
The number of calories burned per hour during exercise depends on the activity’s intensity and the individual’s body weight. Here are some examples of exercises and their approximate calorie burn rates for a person weighing 70 kg (154 lbs): (3)
1. Running (6 mph)
- MET: 9.8
- Calories burned per hour: 9.8×70×0.0175×60=720 calories
2. Cycling (12-14 mph)
- MET: 8.0
- Calories burned per hour: 8.0×70×0.0175×60=588 calories
3. Swimming (freestyle, moderate effort)
- MET: 6.0
- Calories burned per hour: 6.0×70×0.0175×60=441 calories
4. Hiking
- MET: 6.0
- Calories burned per hour: 6.0×70×0.0175×60=441 calories
5. Jumping Rope
- MET: 12.3
- Calories burned per hour: 12.3×70×0.0175×60=904 calories
6. Aerobics (high impact)
- MET: 7.3
- Calories burned per hour: 7.3×70×0.0175×60=538 calories
These values are approximations and can vary based on your differences and exercise intensity. Jumping rope and running are the best calorie burning workout and burn more calories per hour compared to other activities listed.
Does Calorie Burning Lead to Fat Loss?
Calorie burn does not directly equate to fat loss. While burning calories through activities and exercise is essential for weight management, several factors influence whether the calories burned result in fat loss:
- Caloric Deficit: To lose fat, you must be in a caloric deficit, meaning you burn more calories than you consume. If your calorie intake is equal to or greater than your calorie expenditure, you won’t lose fat even if you burn many calories.
- Nutrient Intake: The type of calories consumed matters. A diet high in refined sugars and fats can hinder fat loss, whereas a balanced diet with adequate protein, healthy fats, and complex carbohydrates supports weight loss and muscle maintenance.
- Exercise Type: Different exercises affect fat loss differently. Cardio exercises typically burn more calories per session, while strength training builds muscle, increasing your resting metabolic rate (RMR), leading to higher calorie burn over time.
- Metabolism and Hormones: Individual metabolic rates and hormonal balances also play crucial roles in how effectively your body burns fat. Factors like age, sex, and genetics can influence these processes.
- Consistency and Lifestyle: Long-term fat loss results from consistent exercise, a balanced diet, proper sleep, and stress management.
Conclusion
Calculating the average calories burned per day is very important for your weight loss plan. Calculating calories burned in a day can help you understand whether you are on the right track, or if you need to increase the intensity of your exercise or foods with less calories. Calculating calories burned during the exercise using metabolic equivalent or MET can help you understand calories burned during any exercise over a period of 1 hour. Although this method is not 100% accurate it will give an estimate close to the real value. So go ahead and calculate calories burned during your exercise and let us know in the comments whether you were able to calculate your calorie burn during your exercise.
FAQ
1. How many calories are burned in 30 minutes of exercise?
The number of calories burned in 30 minutes of exercise varies by activity and individual factors. Factors such as your running speed, body weight and metabolic rate.
2. Will I lose weight if I burn 500 calories a day?
Losing weight depends on various factors, including your overall caloric intake, metabolism, and other lifestyle habits. Burning an extra 500 calories per day can contribute to weight loss if combined with a balanced diet and exercise routine.
3. How many steps to lose 1kg?
On average, it takes approximately 10,000 steps to burn about 500 calories. Therefore, to lose 1 kg of weight, you would need to take around 200,000 steps.
