The calories you burn in a workout relates closely to your heart rate during the workout. Additional factors that affect your calorie expenditure during exercise include your age, weight and gender. This calculation allows you to determine the amount of exercise you need to achieve your weight-loss goal. Your calorie expenditure calculation is most accurate when you maintain a heart rate between 90 and 150 beats per minute, bpm.
Step 1
Weigh yourself in pounds with a bathroom scale.
Step 2
Wear your heart monitor according to its specific instructions, and ensure that the receiver unit is properly displaying your heart rate. Warm up to get your heart rate above 90 bpm and begin your workout. Start your heart rate recorder once your heart rate rises above 90 bpm.
Step 3
Adjust your pace to keep your heart rate within the desired range of 90 to 150 bpm. Stop your heart rate recorder once you finish your workout. Your heart rate recorder will retain the duration of your workout and your average heart rate during the workout.
Step 4
The Journal of Sports Sciences provides the following equation for the calculation of calories burned for a female during workout: Calories Burned = [(0.4472 x Average Heart Rate) -- (0.05741 x Weight) + (0.074 x Age) -- 20.4022)] x Time / 4.184. This equation requires your weight in pounds, your age in years and the duration of your workout in minutes.
For example, if a 34-year-old female weighing 129 lbs. had an average heart rate of 136 bpm during a 32-minute workout, the equation would be: [(0.4472 x 136) -- (0.05741 x 129) + (0.074 x 34) -- 20.4022)] x 32 / 4.184 = 272 calories burned during workout.
Step 5
To calculate calories burned during workout for males, the Journal of Sports Sciences provides the following equation: Calories Burned = [(0.6309 x Average Heart Rate) -- (0.09036 x Weight) + (0.2017 x Age) -- 55.0969)] x Time / 4.184. This equation requires your weight in pounds, your age in years and the duration of your workout in minutes.
For example, if a 52-year-old male weighing 164 lbs. had an average heart rate of 129 bpm during a 34-minute workout, the equation would be: [(0.6309 x 129) -- (0.09036 x 164) + (0.2017 x 52) -- 55.0969)] x 34 / 4.184 = 178 calories burned during workout.
Things You'll Need
- Bathroom scale
- Heart monitor
- Calculator
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