Calculate How Many Calories You Burn During Exercise

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When you're trying to lose weight, the goal is to create a calorie deficit. To do that, you need to know how many calories you burn each day. Though you're burning calories all the time simply by doing your normal daily activities, exercise can help you burn even more. The amount depends on the type of exercise and how long you do it.

Burning Calories

There are a number of ways to burn calories.

To figure out exactly how many you burn each day, or your total energy expenditure (TEE), you need to know your basal metabolic rate (BMR), the thermic effect of food (TEF) you eat, and your general activity level. Exercise is the fourth factor and one that has the potential to burn the most calories.

To calculate how many calories you burn during exercise, you have plenty of options. There are online calculators you can use and almost every activity tracker out there will estimate how many calories you burn. There's also a simple formula you can use along with a chart of common exercises.

Calories Burned Formula

The basic calorie-burn formula is:

Activity Level x Body Weight in kg  x Workout Duration

  • To use this formula, you will need to know that 1 kilogram (kg) equals 2.2 pounds (lb). Divide your weight in pounds by 2.2.
  • For "activity level," use the calories burned per minute for the common exercises listed in the chart.

    Let's say you walked 4 mph for 35 minutes (burning .08 calories per minute) and you weigh 145 pounds (66 kg). Here's what your formula would look like:

    .08 x 66 kg x 35 = 184 calories burned

    Calorie Cost of Various Activities

    ExerciseCalories Burned per Minute
    Running (5 mph, 12 min/mile)0.12
    Running (5.5 mph, 11 min/mile)0.14
    Running (6 mph, 10 min/mile)0.16
    Running (6.6 mph, 9 min/mile)0.19
    Running (7.5 mph 8 min/mile)0.22
    Running (8.6 mph, 7 min/mile) 0.24
    Running (10 mph, 6 min/mile)  0.28
    Calisthenics (push-ups, etc.)0.08
    Circuit Training0.14
    Weight Training (light) 0.05
    Weight Training (hard)0.10
    Walking (3 mph, 20 min/mile)0.06
    Walking (3.5 mph, 17 min/mile)0.07
    Walking (4 mph 15 min/mile)0.08
    Cycling (stationary, 50W)0.05
    Stretching/Yoga 0.06
    Aerobics (low impact)0.09
    Aerobics (high impact)0.12

    It's Only an Estimate

    Keep in mind that this is a very broad estimate and it isn't going to be exact. The only way to get a truly accurate number is to go to a lab and have them hook you up to machines that measure everything from your VO2 max (maximum oxygen uptake) to your maximum heart rate.

    Since most people will not go to such lengths, use your estimate of calories burned as a base point to track your workouts. If you typically burn a certain number of calories during a certain type of workout, you can increase that number to burn more calories or decrease it if you're feeling burned out or overtrained.

    Most cardio machines will give you a general number of calories burned, but keep in mind that's just an estimate as well. The machine doesn't take into account all of the factors that influence exercise intensity such as:

    • Age: The older you are, the harder you have to work to get to a higher intensity level of activity.
    • Body Composition: A person with more muscle will often burn more calories than a person with higher body fat.
    • Temperature: The warmer the environment you're working out in, the more calories you will burn. This raises your body temperature so you do have to warm up as much and more energy can be directed toward calorie burn. You can also workout longer but should be cautious not to overdo it to the point of heat exhaustion.
    • Fitness Level: An experienced exerciser will burn fewer calories because his or her body has become more efficient at exercise.
    • Diet: Your metabolism is the rate at which your body burns calories, so it's directly affected by your diet. If you do not eat enough, skip meals, or eat unhealthy foods (including too much caffeine), your metabolism can fall and affect your calorie burn.
    • Sleep: Not getting an adequate amount of sleep can cause you to burn fewer calories. Not only will you feel more fatigued and possible exercise less, a lack of sleep can reduce your metabolism as well.
    • Oxygen Intake: Oxygen gives your body the energy it needs to keep going. People who breathe more heavily during their workout tend to burn more calories. It indicates that you're working harder and for every liter of oxygen you take in, you're burning 5 calories.

      Your best option is to use these numbers as kind of a baseline. Maybe they're not totally accurate, but you at least get a sense of which activities tend to burn more calories and you can tweak your workouts each week to get a little more out of your exercise time.

      For example, if you usually walk at 3 miles per hour, try bumping up your speed to the next level or raise your incline. Even doing that just a few times throughout the workout can increase how many calories you burn.

      A Word From Verywell

      Just like counting calories in your food can help you reach your weight loss goals, so can knowing how many calories you're burning during exercise. Remember to keep it simple and only worry about the estimates for exercises you're actually doing. There's no need to overwhelm yourself with numbers right off the bat. If you add something new, run it through the formula. Try to focus on the goals of staying active and eating healthy and you should notice some weight loss.

      View Article Sources
      • McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy, and Human Performance. 8th ed. Philadelphia, PA: Lippincott Williams & Wilkins; 2015.