How To Calculate Calories Burned

Maintaining health, fitness and losing weight are reasons why most people exercise. If exercising for weight loss, be conscious of how many calories are expended for each type of activity. Be aware of the number of calories burned through daily activities as well. The two added together help determine the amount of calories you burn in a day.

Step 1

Calculate your basal metabolic rate (BMR). This is the amount of energy expended while at rest throughout the day. Use these formulas to calculate BMR (w = weight in kg; h = height in cm; a = age):

Men: BMR = (13.75 x w) + (5 x h) - (6.76 x a) + 66

Women: BMR = (9.56 x w) + (1.85 x h) - (4.68 x a) + 655

Step 2

Estimate the metabolic equivalent of your favorite activities. Metabolic equivalents (MET) are multiples of the resting metabolic rate. At rest, one MET or 3.5 calories per kg of body weight (1 kg = 2.2 lbs). All other activities can be expressed in METS. For example, doing the laundry is 2.07 METS; biking is 8 METS; and softball is 5 METS.

Step 3

Calculate the number of calories you burn for your chosen activity using a metabolic equivalent chart (see Resources). Apply the MET equivalent to the following formula:

Calories burned by exercise = (METs x 3.5 x weight in kg) / 200 x duration in minutes

For instance, a 180 lb. man (81 kg) playing softball at 5 METS for 60 minutes =

(5 x 3.5 x 81)/200 x 60 = 425 calories

Step 4

Add the MET equivalent of activities to BMR to determine how many calories are burned in a day. Keep in mind that both BMR and MET calculations are rough estimates.

Step 5

Fine tune your fitness or weight loss goals by calculating the amount of weight you'd like to lose in a given period of time. In order to lose 1 lb. of body fat (3500 Kcal) in a week, you must expend 500 calories per day (3500/7 = 500). This can be achieved in one session, or be divided into more. Using the softball example above, you can lose 1 lb. of fat a week if you play an hour of softball (or its equivalent activity) every day.

Tips and Warnings

Answer all questions about your height and weight honestly. Use the results as an estimate.
Provide accurate weight and current activity level information.