Many people use cardiovascular training, such as jogging or cycling, as a way to lose weight. The number of overall calories you burn and the calories you burn from body fat depend on your exercise intensity.
Low-Intensity
Low-intensity cardio ranges from 45 percent to 60 percent of your maximum heart rate. If you weigh about 150 lbs. and jog at 50 to 55 percent of your maximum heart rate, you burn an average of 550 calories per hour. About 55 percent of the calories come from fat, while 45 percent comes from carbohydrates.
High-Intensity
High-intensity cardio ranges from 75 percent to 85 percent of your maximum heart rate. If you weigh about 150 lbs. and run at 80 percent of your maximum heart rate, you burn an average of 950 calories in an hour. About 20 to 25 percent of the calories burned are from fat, and the remaining calories come from carbohydrates.
Expert Insight
There are many factors that affect how many calories you burn. These include gender, height, body mass, body composition, fitness level and the type of exercise. For example, a 200-lb. man with 8 percent body fat will burn more calories than a 200-lb. man with 20 percent body fat because the leaner man has more muscle mass.
References
- IDEA Health and Fitness Association: Burning Fat: Myths and Facts
- "Exercise Physiology: Energy, Nutrition, and Human Performance"; William McArdle; 2003
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