To know how many calories you burn, you can estimate it using several methods based on your body weight, the type and intensity of activity, and its duration. Here are the main ways to calculate or estimate calories burned:
Using METs (Metabolic Equivalent of Task)
- Every activity has a MET value representing how much energy it requires compared to resting (1 MET).
- The formula to estimate calories burned is:
Calories burned=Duration (minutes)×(MET×3.5×weight (kg)200)\text{Calories burned}=\text{Duration (minutes)}\times \left(\frac{\text{MET}\times 3.5\times \text{weight (kg)}}{200}\right)Calories burned=Duration (minutes)×(200MET×3.5×weight (kg))
- For example, running at 7 mph has a MET of 11.5. If you weigh 68 kg and run for 30 minutes:
30×11.5×3.5×68200≈410 calories30\times \frac{11.5\times 3.5\times 68}{200}\approx 410\text{ calories}30×20011.5×3.5×68≈410 calories
- Different activities have different MET values (e.g., walking ~3 METs, cycling ~9.5 METs)
Using Online Calculators and Apps
- Many websites offer calories burned calculators where you input your weight, activity, and duration to get an estimate
- Some apps and fitness trackers estimate calories burned based on your heart rate and movement, but their accuracy varies
Heart Rate Monitors
- A heart rate monitor can give a more personalized estimate of calorie burn by measuring your effort level during exercise, which correlates with energy expenditure
Total Daily Energy Expenditure (TDEE)
- To know how many calories you burn in a whole day (including resting and activity), you calculate your Basal Metabolic Rate (BMR) and multiply it by an activity factor.
- This gives your TDEE, which reflects total calories burned daily
Direct Measurement (Scientific Method)
- The most accurate way is through indirect calorimetry, measuring oxygen consumption and CO2 output during exercise to calculate energy expenditure. This is done in lab settings and not practical for daily use
Summary
- Use your weight, activity type, intensity (MET), and duration in the calorie burn formula or an online calculator.
- Heart rate monitors provide more personalized estimates.
- For daily calorie burn, calculate TDEE using BMR and activity level.
- Exact measurement requires specialized equipment measuring oxygen use.
This approach helps you estimate how many calories you burn during exercise or daily activities to manage weight or fitness goals effectively
