The number of calories you burn during your run is essential information for designing a weight loss plan. You can calculate your calorie expenditure during exercise from a variety of physical factors including your VO2 max. This value is the maximum rate at which you can use oxygen, and will provide a more accurate estimate of your calorie expenditure. You can estimate your VO2 max by recording the distance you can run in a specific period of time.
Step 1
Calculate your VO2 max with the following equation: VO2 max = (D - 505) / 49.2. The D in this equation is the maximum distance in yards that you can run in 12 minutes.
Assume for this example that the maximum distance you can run in 12 minutes is 1,600 yds. You have a VO2 max of (1,600 - 505) / 49.2 = 22.3.
Step 2
Weigh yourself in pounds.
Assume for this example that you weigh 152 lbs.
Step 3
Wear your heart monitor according to the instructions for your particular model and ensure that it's receiving your heart rate. Begin your run and start the recorder on your heart monitor once your heart rate exceeds 90 beats per minute, or bpm. Adjust your running pace to keep your heart rate in the range of 90 to 150 bpm. Stop recording your heart rate after you complete your run but before your heart rate drops below 90 bpm.
Assume for this example that your average heart rate during your run was 142 bpm.
Step 4
Calculate the calories you burned if you're male. The following formula provides this calculation: [(VO2 max x 0.404) + (weight x 0.179) + (average heart rate x 0.634) + (age x 0.271) -- 95.7735] x time / 4.184.
Your VO2 max is 22.3, your weight is 152 lbs. and your average heart rate was 142 bpm. Furthermore, you're 39 years old and you ran for 34 minutes. You burned [(22.3 x 0.404) + (152 x 0.179) + (142 x 0.634) + (39 x 0.271) -- 95.7735] x 34 / 4.184 = 334 calories during your run.
Step 5
Compute the calories you burned if you're female. The following formula provides this calculation: [(VO2 max x 0.38) + (weight x 0.0468) + (average heart rate x 0.45) + (age x 0.274) -- 59.3954] x time / 4.184.
Your VO2 max is 22.3, your weight is 152 lbs. and your average heart rate was 142 bpm. Furthermore, you're 49 years old and you ran for 31 minutes. You burned [(22.3 x 0.38) + (152 x 0.0468) + (142 x 0.45) + (49 x 0.274) -- 59.3954] x 31 / 4.184 = 248 calories during your run.
Things You'll Need
- Stopwatch
- Calculator
- Bathroom scale
- Heart monitor
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