How To Calculate Calories Burned During Exercise

Whether you're concerned about your weight or just interested in how effective your exercise program is for maintaining your health and fitness, you'll want to keep track of the number of calories you burn--both at rest and during exercise. There are a number of easy ways to calculate how many calories you burn during exercise. Some require a pad and pencil. You can access others on the Internet.

Step 1

Calculate the number of calories you burn per minute while at rest (called basal energy expenditure, or BEE). Use the formulas below. Note: there are 2.2 lb. in 1 kg (for weight) and 2.54 cm per inch (for height).

Men: BEE = 66.5 + (13.75 * kg) + (5.003 * cm) - (6.775 * age)

Women: BEE = 655.1 + (9.563 * kg) + (1.850 * cm) - (4.676 * age)

Keep track of this number and subtract it from the number of calories you burn during exercise.

Step 2

Use the handy "Basal Energy Expenditure Calculator" in Resources below if you need help determining your basal energy expenditure. Note whether your values are in inches and pounds instead of centimeters or kilograms. Divide the number by 1,440, or the number of minutes in a 24-hour day. For instance, a healthy 40-year-old man who is 6 feet tall and weighs 180 lb. burns 1,835 calories per day, or around 1.27 calories per minute.

Step 3

Choose your favorite exercise in the "NutriStrategy: Calories Burned During Exercise" link in Resources. Adjust your results according to your weight and divide the number by 60--the number of minutes in an hour. For instance, a 130 lb. woman would expend 207 calories per hour (3.45 calories per minute), while a 190 lb. man would expend 302 calories, or 5 calories per minute.

Step 4

Subtract your BEE from the results above. The 40-year-old man noted above would need to subtract 1.27 calories per minute from the 5 calories per minute walking, equaling 3.73 calories per minute, or 223 calories per hour. Make rough adjustments for differences in weight or activity.

Step 5

Use the convenient "Health Status: Calories Burned Estimator" link in Resources if you don't want to perform the calculations by hand. Remember to subtract your basal energy calories from the final estimates.

Tips and Warnings

Be honest about your weight. Heavier people burn more calories than lighter people. Remember to subtract your BEE from the exercise calories. Divide the number of calories per hour by 60 for the number of calories per minute.
Do not fudge on your weight. It will result in a lower number of calories burned.