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Calculating the Number of Calories Burned During Exercise For Calorie Counting and Weight Loss

In this article, I will detail a basic method to see the typical number of calories burned in various exercises and activities to aid in the calorie counting approach to weight loss.

A calorie-counting approach to weight loss requires you to track the calories you eat and the calories you burn. To see the calories you take in, you can keep a food journal to be able to add up the calories in the food you eat. To get an indication of the calories you burn there are several approaches.

A basic indication of the calories you burn per day can be achieved through the use of an online calorie calculator. Here you can enter some basic details about yourself such as your age, gender, height, weight and general level of activity and you will see an estimate of how many calories you have burned. It is also useful to be able to see the calories burned during a particular exercise or activity. Research has been done to enable the calculator to provide this estimate based only on your weight and the duration of your activity.

This calculation is based on a metric known as Metabolic Equivalent (MET) of activity. Exercise Metabolic Equivalent is basically a measure of energy expended during exercise expressed as the number of calories you burn at rest, or your resting metabolic rate (RMR). To give some examples, sleep has a MET of 0.9, indicating you burn fewer calories while sleeping than while resting. Walking at a moderate pace may have a MET of 3.3 indicating you burn approximately 3.3 times the calories compared to resting, while running up stairs may have a MET of 15, indicating a high level of calories burned.

An online calorie burn calculator will be able to convert these METs into an indication of the calories you burn during a specific activity. This is calculated by multiplying the MET value of the exercise by your weight in kilograms and the duration of the exercise in hours.

If you are counting calories it is useful to familiarize yourself with the typical calories burned in your normal activities. When calculating calories burned in activity, this cannot be added to your estimate of calories burned throughout the day in a more general calorie calculator, as this estimate already incorporates your activity level and spans a 24-hour period. From this, it is useful to add up the calories burned in your various exercises over a 24-hour period to give another basic indication of how many calories you normally burn through activity.

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