Tracking how many calories you burn can help in a weight loss program. You should lose 1 lb. for every 3,500 calories you burn over the number of calories you need to maintain your current body weight. Calories burned can be estimated using activity calculators, consulting calories-burned-per-hour charts, or using calorie counters on cardio machines. Then, track calories using an online weight loss diary or computer software, or just write it down. Be as truthful as possible in the time you exercise and how hard you exerted yourself so the caloric estimations are accurate.
Step 1
Exercise however you want. Run, walk, swim, or work around the house. Keep track of all activities, including those you might not think of as exercise--such as mowing the lawn, washing dishes and dusting. Write down exactly how long you do each activity and how hard you were working while doing them. Keep in mind that the surgeon general recommends 30 minutes of moderate activity daily.
Step 2
Use an activity calculator or calories-burned chart to estimate how many calories you burned during each activity. Select the activity you did with an online activity calculator such as the one offered on FitWatch.com (see Resources) or scroll down the list of activities on a chart (see Resources). Choose the appropriate intensity level. For example, if you rode a bike, select cycling as your activity and then choose the level from light to very vigorous. Light activities are easy enough that you could sing while doing them. Moderate activities still allow you to speak but not sing. Vigorous activities are too challenging to carry on a conversation while doing them, according to the Centers for Disease Control and Prevention (CDC).
Step 3
Use the calorie calculator feature if using a cardio machine such as a stepper, treadmill or stationary bike. Input your age, weight and gender when prompted after you turn the machine on to get an accurate measurement. Write down how many calories you burned when you finish your workout.
Step 4
Enter your activities and/or calories burned into a free online weight loss diary, such as FitDay.com's Free Diet & Weight Loss Journal (see Resources). Click on Free Account and enter a username, password and personal information--including age, weight, gender and activity level. Enter your activities each day in the Activity Log, including what you did and how long you did it.
Tips and Warnings
- You can also download FitDay's PC software to track calories when you're not online. An online Activity Log is easier to use for tracking calories because it adds them up for you and saves past workouts. You can always write down your activities in a notebook or diary and add them up yourself daily if you prefer.
Things You'll Need
- Weight loss diary
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