When following a weight loss program, tracking how many calories you burn through exercise can help keep you on track to meet your weight loss goal. You lose approximately 1 lb. for every 3,500 calories burned in excess of the number of calories required to maintain your current weight. Calories are burned through physical activity, such as exercise, as well as everyday activities, such as gardening. Tracking the number of calories burned during each exercise or activity can be done simply with pen and paper.
Step 1
Exercise however you normally would, such as running, walking or biking. Working around the house, such as mowing the lawn, gardening or dusting, can be included as exercise also. The Surgeon General recommends 30 minutes of physical activity a day and choosing activities that you enjoy and that fit in your daily life.
Step 2
Write down the activities and exercises that you do in a notebook along with the length of time you spent doing them.
Step 3
Record how hard you worked, or the intensity level, of the activity. During moderate activity, your heart rate and breathing rate are higher than normal but you are able to carry on a regular conversation. During vigorous activity your heart rate and breathing rate are too high to carry on a conversation.
Step 4
Input the information into an activity calculator or a calories-burned chart. Using an online activity calculator allows you to enter your weight, the type and intensity of exercise and the length of time completed to generate how many calories were burned. There are also charts available for this purpose.
Step 5
Write down the number of calories that were burned during each exercise in your notebook.
Step 6
Add up the calories burned for each activity to get the total calories burned during your day. Track your activities and calories burned each day in your notebook during your weight loss program.
Tips and Warnings
- Online calorie tracking programs are available.
- Check with your health care provider before starting any exercise or weight loss programs.
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