While it will be accurate for those who are a healthy bodyweight or fairly lean, it will be less accurate if your body fat is over 20 or 25%. It’s important to remember that this formula is purely based on bodyweight and not lean muscle tissue.

Weight loss: Subtract 600 calories or 25% from the above calculation.

Weight gain: Add 300 calories or 10-15% to the above calculation.

Simple Step-by-Step Guide to Calculate Calories Determine Maintenance Calorie Intake / Energy Expenditure Per Dayġ2 – 14 calories per pound for normal and healthy individuals with a sedentary lifestyle doing little to no exercise.ġ4 – 16 calories per pound for those that exercise moderately 3 – 5 times a week with relatively active lifestyles.ġ6 – 18 calories per pound for those involved in vigorous exercise and physically demanding jobs.ġ8.5 – 22 calories per pound for those involved in heavy training (for example 15 or more hours per week).Ģ2 or more calories per pound for those involved in extreme training (for example 20 or more hours a week).įor example, if you pick 15 and multiply it by 200LB your maintenance calorie intake 3000. Once you’ve established this baseline, you must then consider daily changes and tweaks based around your goal, which we will discuss below. Luckily, there are some fairly accurate calorie calculations you can use to get a reasonably accurate measurement. If you want to transform like Kris, you must leave no stone unturned for a rapid transformation every detail counts. While you could, of course, drop fat by eating less, or, gain weight by eating more, this won’t allow you to optimize every aspect and achieve both: losing fat while adding muscle at the same time! Without understanding your daily calorie needs, you simply can’t maximize results. If you do HIIT with just your body weight, search “calisthenics”.Understanding your calorie needs is a fundamental first step to dropping fat, adding muscle or improving your physique.

If you do HIIT with weights search “circuit training”. HIIT ( high-intensity interval training) varies depending on the activity, so you won’t find the exact words in the table. Lastly, when all the available sugar (carbs) are used it begins to convert fatty acids into energy.ĭoes this calorie calculator have HIIT training?.Thirdly, it converts blood glucose into energy.Secondly, it taps into stored glycogen which is primarily made from carbs.Your body has a process for using energy. This can also be measured in oxygen uptake where one MET is the equivalent of 3.5 ml per kg of body weight per minute. One MET can be defined as 1 kcal per kg of body weight per hour and is roughly equivalent to the energy cost of sitting quietly. This depends on walking speed and your personal details. The most accurate way to measure calorie burn is to measure heart rate and oxygen uptake during an activity, which is how the Metabolic Equivalents used for this calculator were established.

One investigation found trackers overestimated a person’s calorie burn by 27-93 % depending on the device. Trackers don’t differentiate the two very well, even with a built-in heart rate monitor. Running, walking fast, walking up stairs or hills burn more energy. Casual steps around the home or office are different from purposeful steps. When tracking steps, they are further off-target. However, they measure a limited set of metrics and tend to overestimate calorie burn.

Calories burned from exercise FAQs Are fitness trackers accurate for calories burned?įitness trackers are a great motivator to move more. Swimming and rowing are also calorie intensive (with butterfly being the highest calorie burn). On a per-minute basis, running is the most energy-intensive exercise (the faster the more calories).

How many calories do 30 minutes of running burn?Īt a running speed of 6 mph (9.6 km/h or 10 minutes/mile pace), an average woman will burn about 302 calories.Īn average man will burn 380 calories. How many calories do 30 minutes of walking burn?Īt a walking speed of 2.8-3.2 mph (average), an average woman will burn about 108 calories.Īn average man will burn 136 calories. Unless we have a physical job or intentionally engage in exercise – most of us fall into the sedentary category. We typically overestimate our exercise level. Increasing to 45 minutes per day on a rowing machine (with vigorous effort), would change to 368 calories per day (Moderate setting on the macro calculator). This would be considered ‘Light’ on the macronutrient calculator. If she exercised for 30 minutes a day, walking the dog, she would burn an extra 88 calories per day. A 30-year-old woman, 150 pounds in weight, height 5 foot 5 inches.

Accurate calorie calculator