Friday, December 25, 2009

Calorie Burning Calculator (how much do you burn?).

Hi there,

It's me Svetlana. While becoming a habitual exerciser you would want to know how much you actually burn when you exercise.
In order to lose weight you need to burn more calories than you consume. Remember, 1 lb of fat = 3,500 Cal (in other words, to gain 1lb one has to eat 3,500 extra calories that are not burned. To lose 1 lb one has to burn 3,500 extra calories). Removing extra calories from your body by exercising or/and preventing it from entering your body by dieting, will create caloric deficit which, when sustined, gradually will lead to weight loss.

To start the process you will need to know how many calories your own body burns per day.
This number is different for all people. The number of calories your body burns per day depends on your age, gender, hight and weight, as well as a level of physical activity during the day. I described concepts of Basal Metabolic Rate and Total Daily Energy Expenditure in my previous blog posts.
To refresh your memory, go to "Intuitive nutrition. Part 7. Calorie count." chapter of my blog. This is the link to the page:

Of course, to know how many calories you consume, you will need to keep a food diary and use Food Calorie Calculator you can find on thos blog page (just scroll all the way down the page and you will find calorie calculator below my pictures). To simplify the process, you may consider memorizing caloric value of some basic foods that you use commonly, so you can do calculations in your head. Also read the labels to know caloric intake, if you use packaged food. Record calories consumed in your food diary, so you have a rough number by the end of the day. You really don't need to obsess about every single calorie. Just have a rough number in your head. If you are determined to lose weight and maintain healthy weight, it's useful to know at the beginning (the first 2-3 months at least) if you eat 2,500 Cal or 10,000 Cal per day. Knowing the rough number will make all the difference in how much you have to burn and cut out from your diet to reach your weight loss goals. Remember, it's not advisable to lose weight very fast. I would not recommend to shed off more than 1 lb per week, at most 2 lbs per week. This rate of weight loss will give you a safe and sure way of achieving your goal in a comfortable and unhurried manner. Being comfortable with your exercise and diet is extremely important: this is how you stick with them. Only if you enjoy the experience you can stick with it. By making GRADUAL and preasurable changes, without torturing your body, you will be able to enjoy the whole experience and stick with it for the rest of your life.

Once you know how many calories you consume and burn per day, calculate how many additional calories per day you would like to burn through additional exercise or/and undereat through additional food restrictions. Remember, to lose 1 lb you have to create 3,500 Cal deficit. To lose 2 lbs, you have to create 7,000 Cal deficit.

You can use the calculator below (click to open the link below) to find out how many calories you burn while doing specific types of physical activity and exercise.

Just enter your weight and the amount of time you would spend doing the activity and click calculate. Our calculator will then display the calories you would burn next to each activity listed below. Find the activity you plan to do and find out how many calories you would burn by doing it for that specified amount of time.

Good luck.
So long.


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