Lastly, if you wish to gain weight, you need to consume more calories than you burn. Keep in mind that leaner bodies need more calories than less lean bodies. If you wish to burn more calories over consuming fewer, you should increase your physical activity – you can consume more calories and still sustain weight loss as long as you eat fewer calories than calculated. If you wish to consume less throughout your day, you will want to eat 500-1,000 fewer calories per day than calculated, or as an alternative, eat 15-20% fewer calories than calculated. Conversely, if you want to lose weight, this can be accomplished by consuming less calories or burning more calories.

Then reduce that figure by up to 500 calories a day to start. In order to maintain your current weight, you must consume the same number of calories as you burn. Use this calculator to find out how many calories you need to maintain your current weight. Using the calculator above will help you determine your specific daily caloric needs. Everyone requires different amounts of energy per day depending on their age, size, and activity levels. Generally, a calorie refers to energy consumption through food and beverage consumption and the amount of energy usage spent through physical activity. If you do HIIT with just your body weight, search “calisthenics”.A calorie is a unit of energy. 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.

Weight calorie calculator