Your calorie burn number helps you track how you're doing on your fitness or weight-loss goals. Charts and calculators give calorie burn numbers based on body weight. Calorie burn numbers are an estimate of the calories you use for a specific activity, depending on the duration of your exercise. Vigorous intensity activities such as jogging and high-impact aerobics burn more calories per minute than low-intensity activities such as walking and light gardening. Equations, online calculators and certain exercise machines offer ways to get your calorie burn number for your exercise session.
Step 1
Calculate your calorie burn for walking and running by using a mathematical formula. Multiply your weight in pounds by 3.18 to estimate your calorie burn per hour for jogging, according to California State University Fullerton. Multiply your weight by 1.82 to get your calorie burn number per hour for brisk walking. A 150-pound person burns approximately 477 calories during a one-hour jog and 273 calories for a one-hour brisk walk at a 3.5 mph pace.
Step 2
Use a calorie expenditure calculator, such as the one provided on the American Council on Fitness website. Enter your weight, the amount of time you exercised and select the activity. The calculator gives you an estimated calorie burn number.
Step 3
Enter your weight and desired exercise time on a home or gym exercise machine, such as a treadmill, that provides a calorie burn number. Press "Stop" or "End" when you finish your exercise to get your calorie burn number. Some models display the calorie burn number as you exercise.
Tips and Warnings
- Exercise terrain or treadmill grade affect your calorie burning. If you run or walk on hills, you burn more calories than when you exercise on a flat surface, because you have to work harder to move your own weight uphill. The higher your intensity level, the more calories you burn. Running burns more calories per mile than walking, and sprinting burns more calories than running. Use the talk test to make sure you're exercising at an aerobic level. You should be able to talk but not sing when you're exercising.
- Vigorous-intensity exercise isn't suitable for everyone. Talk to your doctor before beginning an exercise program.
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