What are Calories Burned?
Calories burned represent the energy your body expends during physical activity. This energy comes from the food you eat and is used to fuel your muscles, heart, and other bodily functions.
Key Concepts:
- MET (Metabolic Equivalent): Measures activity intensity
- Basal Metabolic Rate: Calories burned at rest
- Activity Calories: Additional calories from exercise
Why Track Calories Burned?
Understanding your calorie burn helps you make informed decisions about your fitness routine, nutrition, and overall wellness goals.
Benefits:
- • Better workout planning
- • Improved nutrition balance
- • Enhanced motivation
- • Goal achievement tracking
Before Your Workout
- Use your current, accurate weight
- Choose the activity that best matches your intensity
- Time your activity accurately
- Consider your fitness level
During Your Activity
- Maintain consistent intensity
- Track actual duration (not planned)
- Note any breaks or intensity changes
- Be honest about your effort level
Pro Tip:
Calorie burn varies based on individual factors like age, gender, body composition, and fitness level. Use these calculations as estimates and adjust based on your personal experience and results.
Personal Factors
These are factors unique to you:
- Body weight (heavier = more calories)
- Muscle mass (more muscle = higher burn)
- Age (metabolism slows with age)
- Fitness level (fit = more efficient)
- Gender (men typically burn more)
Activity Factors
These depend on your exercise:
- Exercise intensity (higher = more calories)
- Duration (longer = more total calories)
- Exercise type (cardio vs strength)
- Environmental conditions
- Equipment used
Exercise Strategies
High-Intensity Interval Training (HIIT)
Short bursts of intense exercise followed by rest periods burn more calories in less time
Compound Movements
Exercises that work multiple muscle groups simultaneously increase calorie burn
Progressive Overload
Gradually increase intensity, duration, or frequency to continue burning more calories
Active Recovery
Light activity on rest days helps maintain calorie burn and recovery
Daily Habits
Increase NEAT
Non-Exercise Activity Thermogenesis - take stairs, walk more, stand while working
Consistent Schedule
Regular exercise times help build habits and maintain calorie burn
Mix It Up
Variety prevents plateaus and keeps your body challenged
Track Progress
Monitor your activities to identify what works best for you