The number of calories you burn during exercise relates closely with your heart rate. The calorie expenditure calculation is most accurate when your heart rate is between 90 and 150 beats per minute, or bpm. Additional factors that affect your calorie expenditure include your gender, age and weight. You'll frequently wish to calculate your calorie expenditure during exercise to determine your total calorie expenditure for the day. This will allow you to predict your weight loss rate.
Step 1
Obtain your weight in pounds from the bathroom scale.
Step 2
Wear your heart monitor according to the instructions for your particular model. This generally means placing the transmitter unit around your chest and wearing the receiver unit around your wrist like a watch. Ensure that your receiver unit properly displays your heart rate.
Step 3
Begin exercising, but wait until your heart rate rises above 90 bpm before you start the heart rate recorder. Adjust the pace of your exercise to ensure that your heart rate remains within the target range of 90 to 150 bpm. Stop the heart rate recorder after you complete your exercise session.
Step 4
Calculate your calorie expenditure if you are female with the following formula from the "Journal of Sports Sciences": Calories Burned = [(Heart Rate x 0.4472) -- (Weight x 0.05741) + (Age x 0.074) -- 20.4022] x Time / 4.184. This equation requires your weight in pounds, your age in years and the time of your exercise session in minutes.
Assume your heart rate averaged 136 bpm during a 30-minute exercise. You weigh 137 lb. and you're 42 years of age. Your calorie expenditure during the exercise session was [(136 x 0.4472) -- (137 x 0.05741) + (42 x 0.074) -- 20.4022] x 30 / 4.184 = 258 calories.
Step 5
Compute your calorie expenditure if you are male with the following formula from the "Journal of Sports Sciences": Calories Burned = [(Heart Rate x 0.6309) -- (Weight x 0.09036) + (Age x 0.2017) -- 55.0969] x Time / 4.184. This equation requires your weight in pounds, your age in years and the time of your exercise session in minutes.
Assume your heart rate averaged 125 bpm during a 31-minute exercise. You weigh 173 lb. and you're 34 years of age. Your calorie expenditure during the exercise session was [(125 x 0.6309) -- (173 x 0.09036) + (34 x 0.2017) -- 55.0969] x 31 / 4.184 = 111 calories.
Things You'll Need
- Bathroom scale
- Heart monitor
- Calculator
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