how much calories does doing homework burn

Calorie Calculator | doing housework

If someone who weighs 70 Kg or 154.3 lb doing housework for 30 minutes will burn 87.5 calories .

Calories / Fat Burned Calculator

Weight: lbs or Kilograms

Activity time: minutes

Select an activity: at rest bicycling to or from work bike riding bowling breastfeeding cleaning house climbing dancing doing elliptical doing housework doing jumping jacks doing nothing doing pilates doing pull ups doing push ups doing sit-ups doing squats doing yoga driving gardening golfing hiking jogging kayaking kissing on treadmill painting playing tennis raking leaves running sitting skating skiing sleeping snowboarding spinning standing swimming vacuuming walking watching tv weight lifting

Calories burned:

Mass burned: grams (fat and/or muscle)

Someone weighting 70 Kg or 154.3 lb doing housework burns 87.5 calories in 30 minutes. This value is roughtly equivalent to 0.03 pound or 0.4 ounce or 11.3 grams of mass (fat and/or muscle).

• doing housework 3 times a week for 30 minutes will burn 0.3 pound or 0.14 Kg a month.
• doing housework 5 times a week for 30 minutes will burn 1 / 2 pound or 0.23 Kg a month.
• doing housework every day for 30 minutes will burn 0.7 pound or 0.32 Kg a month.

By using the calories burned calculator, you just need to fill some data and get the value of calories burned in Kcal.

How to calculate calories (burned)

The number of calories you burn while exercising is dependent on:

• the exercise you do
• your weight
• the time spent doing the activity

By multiplying the body weight in kg by the MET (*) value and duration of activity, you can estimate the energy expenditure in Kcal specific to a persons body weight. In this example, doing housework at a 2.5 MET value, burns 2.5 Kcal/kg x body weight/h.

A 70 kg individual doing housework for 30 minutes expends the following:

(2.5 METs x 70 kg body weight) x (30 min/60 min) = 87.5 Kcal.

2.5 is the value in METs for doing housework.

(*) MET - Metabolic equivalent

Calories Fat Burned Calculator

Sample calories burned calculations

• treading water (fast) for 60 minutes
• cleaning windows for 40 minutes
• painting for an hour
• diving (platform) for 60 minutes
• sitting at a desk for 10 minutes

While every effort is made to ensure the accuracy of the information provided on this website, neither this website nor its authors are responsible for any errors or omissions. Therefore, the contents of this site are not suitable for any use involving risk to health, finances or property.

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• Exercise & Fitness

Does Thinking Burn Calories? Here’s What the Science Says

Y ou spent Sunday on the couch, skimming your social feeds and watching HGTV. Monday at work was a different story; your job involves creative problem solving and other difficult mental activities. Does the extra brainpower you use at work burn more energy than your Sunday spent watching Fixer Upper reruns?

“The basic answer is yes,” says Ewan McNay, an associate professor of psychology and behavioral neuroscience at the University of Albany.

The brain—unlike any other part of the body—runs exclusively on the sugar glucose, and strenuous cognitive activities require more glucose than simple ones, says McNay, who has studied how the brain uses energy to perform work. During a difficult memorization task, for example, the parts of your brain involved in memory formation will start consuming more energy, but other brain areas will show no such increase.

“You will in fact burn more energy during an intense cognitive task than you would vegging out watching Oprah or whatever,” he says. But in the context of the average person’s overall energy expenditure, the difference in calorie burn from one mental task to another is a tiny amount, he adds.

To put cranial calorie burn in perspective, it helps to understand how your body burns energy. Unless you’re a professional athlete, most of the energy your body uses doesn’t have much to do with movement or exercise. A good-sized chunk— roughly 8% to 15% —goes toward digesting the stuff you swallow, while a much larger portion is required to power your organs and keep you alive and functioning. And no part of you demands more energy than your brain.

“As an energy-consumer, the brain is the most expensive organ we carry around with us,” says Dr. Marcus Raichle, a distinguished professor of medicine at Washington University School of Medicine in St. Louis. While the brain represents just 2% of a person’s total body weight, it accounts for 20% of the body’s energy use, Raichle’s research has found.

That means during a typical day, a person uses about 320 calories just to think.

Different mental states and tasks can subtly affect the way the brain consumes energy. “If we were to put you in a scanner and we looked at what’s going on [in your brain] while in front of the TV or doing a crossword, your brain’s activity would change if we gave you a demanding task, and it would use more energy,” he says.

But if you’re hoping to think yourself slim, Raichle says you’re out of luck. While the brain burns a lot of energy, any changes in brain activity and energy use during a tough mental task are minute: “maybe a 5% change against the backdrop of all brain activity,” he says.

Even if you were to keep your brain immersed in difficult mental pursuits all day long, this 5% change wouldn’t add up to much. “Calorie-wise it would be very modest,” Raichle says, adding that you would expend more energy pacing back and forth.

The bulk of your brain’s energy consumption is put toward sustaining your alertness, monitoring your environment for important information, and managing other “intrinsic” activities. In terms of its energy demands, “an individual thought is cheap, but the machinery that makes it cheap is very expensive,” he adds.

McNay agrees that our brains don’t expend a whole lot more energy during tough tasks than during simple ones. A person doing cognitively challenging work for eight hours would burn about 100 more calories than a person watching TV or daydreaming for the same amount of time, he estimates. “If you were doing something really demanding that uses multiple senses—something like learning to play an instrument—that might get as high as 200 [calories],” he says. “But we’re talking eight hours of learning a new instrument.”

Even in this hypothetical instrument-learning session, the brain’s ability to stay on task would taper off as its stores of glucose dwindle. “You’d run into this depletion effect where you can’t sustain the same level of cognitive performance,” he says. Drinking Gatorade or gobbling a few jelly beans could replenish your glucose stores and help restore your brain to full power. But the calories in those foods would easily outnumber any you’d burn.

However, there could still be a calorie-burning upshot for people who spend their days performing mentally challenging work. Even if you’re only burning a small number of extra calories each day, that could, theoretically, add up to something meaningful over a period of 50 or 60 years, McNay says—so thinking things through is worth it.

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Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight.

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People judge the intensity of their activities differently. And activity levels can change over time. So think of your calorie estimate as a starting point and adjust it up or down as you alter your activity level.

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Calorie Burn Calculator

Calorie burn, also known as energy expenditure, refers to the number of calories your body uses or “burns” to perform various activities and functions throughout the day.

Every action you take, from breathing and digesting food to exercising and simply resting, requires energy, which is measured in calories.

Understanding calorie burn is essential for managing weight, maintaining a healthy lifestyle, and achieving fitness goals.

3 Primary Components

Basal metabolic rate (bmr):.

BMR represents the number of calories your body needs to perform basic functions at rest, such as maintaining body temperature, supporting organ function, and regulating hormones. Even when you're not active, your body still requires energy to function properly.

Physical Activity:

The calories burned through physical activities, such as walking, running, cycling, or participating in sports, contribute significantly to your total energy expenditure. The intensity and duration of the activity, along with your body weight, determine how many calories you burn during exercise.

Thermic Effect of Food (TEF):

TEF accounts for the energy needed to digest, absorb, and process the nutrients from the food you eat. Different macronutrients (carbohydrates, proteins, and fats) require varying amounts of energy to be metabolized.

Calculating your total calorie burn involves considering these three components and their respective contributions. The total energy expenditure is influenced by factors such as age, gender, weight, height, muscle mass, and activity level.

For example , individuals with more muscle mass tend to have a higher BMR, as muscle tissue requires more energy to maintain than fat tissue.

Why It is Important?

Calorie burn plays a crucial role in weight management. To lose weight, you need to create a calorie deficit, which means consuming fewer calories than you burn. Conversely, to gain weight, you need to consume more calories than you burn. Monitoring your calorie intake and expenditure can help you achieve your desired weight goals in a balanced and sustainable manner.

Fitness trackers, wearable devices, and online calculators can help estimate your calorie burn based on your activity level, exercise routines, and personal information. However, it's important to note that these estimates may not be entirely accurate, as individual metabolic rates can vary.

Incorporating regular physical activity into your routine , along with a balanced diet, can positively impact your calorie burn and overall health . Engaging in both cardiovascular exercises and strength training can help boost your metabolism and enhance calorie burn even when you're at rest.

In conclusion , understanding calorie burn is essential for maintaining a healthy lifestyle, managing weight, and achieving fitness goals. By considering your basal metabolic rate, physical activity, and thermic effect of food, you can make informed choices about your diet and exercise routines to optimize your energy expenditure and overall well-being.

Calories Burned at Work Calculator

Calories Burned at Work can vary based on the type of activity and its intensity. Office work, such as sitting or standing, typically burns around 70-120 calories per hour. More physically demanding tasks like walking, running, cycling, lifting, or carrying heavy objects can burn 150-600 calories per hour. Jobs in construction, gardening, cleaning, or sports activities can also contribute to calorie burn. It’s important to note that individual factors like body weight and effort level can impact the actual calories burned. Regular physical activity at work can promote a healthier lifestyle and contribute to overall fitness.

Here’s a table with 50 types of work activities and their approximate calories burned per hour:

Please note that these values are approximate and can vary based on factors such as individual body weight, intensity, and duration of the activity.

How many calories do I burn a day at work? The number of calories you burn at work depends on various factors, such as your body weight, the intensity of your work, and the duration of your workday. On average, a person can burn anywhere from 100 to 300 calories per hour while working.

How many calories do I burn at my office job? An office job typically involves minimal physical activity, so the number of calories burned is relatively low. On average, someone with an office job may burn around 100 to 150 calories per hour.

How many calories do you naturally burn in a day? The number of calories burned naturally in a day is known as your basal metabolic rate (BMR). BMR varies based on factors such as age, sex, weight, and muscle mass. On average, BMR accounts for about 60-75% of the calories burned in a day.

How many calories does an hour of work burn? The number of calories burned during an hour of work can vary depending on the type of work and its intensity. On average, you can expect to burn around 100 to 300 calories per hour, depending on factors such as your body weight and the physical demands of the work.

Do I burn calories while working? Yes, you do burn calories while working, although the amount varies depending on the nature of your work. Physical activity and movement require energy, resulting in calorie expenditure.

How many calories should I eat if I sit all day? If you have a sedentary lifestyle and spend most of your day sitting, your calorie needs will be lower compared to someone with a more active lifestyle. The specific calorie intake depends on factors like age, sex, weight, and activity level, but generally, you should aim for a balanced diet that meets your nutritional needs without exceeding your calorie requirements.

Do you burn more calories standing or sitting at work? Standing burns slightly more calories than sitting because it engages more muscles and requires more energy expenditure to maintain an upright position. However, the difference in calorie burn between standing and sitting is relatively small.

Do you burn more calories standing than sitting at work? Yes, standing burns slightly more calories than sitting because it involves more muscle activity and energy expenditure. However, the difference in calorie burn is not substantial, and other factors like overall activity level and diet also play important roles in weight management.

How do you burn calories while sitting at work? While sitting at work, you can incorporate small activities to increase calorie burn. Some options include taking short walks during breaks, using a standing desk or adjustable desk to change positions, doing desk exercises or stretches, and using small exercise equipment like resistance bands or hand weights.

How many calories do I burn in a day without exercise? The number of calories burned in a day without exercise depends on your basal metabolic rate (BMR). On average, the BMR accounts for about 60-75% of the total calories burned. For example, a sedentary person may burn around 1,500 to 2,000 calories per day without exercise, but individual variations apply.

What exercise burns the most calories? High-intensity exercises like running, swimming, cycling, and jumping rope tend to burn the most calories in a shorter amount of time. However, the exact number of calories burned depends on factors like body weight, intensity, duration, and individual fitness levels.

How many calories should I burn a day to stay healthy? There isn’t a specific number of calories that applies universally. The ideal calorie burn for health depends on individual factors such as age, sex, weight, activity level, and overall goals. It’s best to consult with a healthcare professional or registered dietitian to determine the appropriate calorie intake and expenditure for your specific needs.

Do heavier people burn more calories? Generally, heavier individuals burn more calories due to the increased energy required to move and sustain their larger bodies. However, it’s important to note that individual metabolic rates can vary, and other factors like muscle mass, age, and genetics also influence calorie burn.

What burns 500 calories an hour? Activities like running, cycling, swimming, high-intensity interval training (HIIT), and aerobic dance can burn around 500 calories per hour, depending on factors like body weight and exercise intensity.

Is 500 calories a lot to burn in an hour? Burning 500 calories in an hour is considered a significant amount and can be achieved through vigorous physical activity or high-intensity workouts. However, the number of calories burned varies depending on factors like body weight, exercise intensity, and duration.

Does drinking water burn calories? Drinking water itself doesn’t directly burn a significant number of calories. However, studies suggest that drinking water may temporarily increase metabolism and contribute to a small increase in calorie expenditure. Staying hydrated is important for overall health and can support weight management when combined with a balanced diet and regular exercise.

Do you lose weight while at work? Whether or not you lose weight while at work depends on various factors, including your overall calorie balance. If your calorie intake is lower than your total daily energy expenditure (TDEE), which includes work-related activities, you may lose weight over time. However, other lifestyle factors like diet, exercise, and overall activity level also contribute to weight loss.

Does sweating at work burn calories? Sweating itself is not an indicator of burning calories. Sweating is the body’s way of regulating temperature and cooling down. While physical activity at work can lead to sweating, it’s the energy expenditure from the activity that burns calories, not the act of sweating itself.

How many calories do you burn if you lay in bed all day? When lying in bed all day without any physical activity, your body’s calorie expenditure decreases significantly. The number of calories burned in this sedentary state would be close to your basal metabolic rate (BMR), which varies depending on factors like age, sex, weight, and muscle mass.

Is it OK to eat all your daily calories at once? Eating all your daily calories in one sitting is not recommended. It’s generally better to spread your calorie intake throughout the day to support steady energy levels, proper digestion, and nutrient absorption. Consistency in meal timing and portion control is important for maintaining a balanced diet.

Is it OK to eat 1000 calories in one sitting? Eating 1000 calories in one sitting is not ideal as it can place a significant strain on your digestive system and may lead to discomfort. It’s generally recommended to distribute your calorie intake across multiple meals and snacks throughout the day to support proper metabolism and energy levels.

Does thinking burn calories? While thinking and mental activities require energy, the number of calories burned from these activities is relatively small compared to physical exercise. The brain is an energy-demanding organ, but the overall calorie burn from thinking is minimal and not a significant contributor to weight loss or weight management.

How many calories do you burn sleeping for 8 hours? During sleep, your body’s calorie burn decreases compared to being awake and active. On average, you can expect to burn around 40-60 calories per hour during sleep, totaling approximately 320-480 calories burned during 8 hours of sleep.

Is standing for 5 hours bad? Standing for extended periods can lead to discomfort and fatigue, but it may not necessarily be considered bad for your health. However, it’simportant to practice proper ergonomics, take breaks, and vary your positions to prevent muscle strain and promote blood circulation.

Is standing for 8 hours bad? Standing for 8 hours can be physically demanding and may lead to fatigue, muscle discomfort, and potential health issues like varicose veins or back pain. It’s crucial to incorporate breaks, movement, and proper ergonomics when standing for prolonged periods to minimize the negative effects on your body.

Is it healthy to stand all day at work? Standing all day at work can have negative effects on your health if not done properly. Prolonged standing can contribute to musculoskeletal issues, foot problems, and circulatory problems. It’s recommended to incorporate sitting, walking, and regular breaks to avoid excessive strain on your body.

How long should you stand a day? There is no fixed duration that applies to everyone, but it’s generally advised to avoid continuous standing for long periods. Aim to alternate between sitting and standing every 30 minutes to an hour. Breaking up prolonged standing with short walks or gentle stretches can also be beneficial for your overall health and well-being.

Does fidgeting while sitting burn calories? Fidgeting and small movements while sitting can increase calorie expenditure slightly. While the exact number of calories burned may be minimal, these movements can still contribute to overall daily energy expenditure. However, relying solely on fidgeting as a weight loss strategy is not effective, and regular exercise is recommended for significant calorie burn.

Should you eat fewer calories than you burn? To lose weight, you generally need to create a calorie deficit by consuming fewer calories than you burn. However, it’s important to maintain a balance and ensure that you still meet your body’s nutritional needs. Drastic calorie restriction can have negative consequences on your metabolism and overall health, so it’s advisable to consult with a healthcare professional or registered dietitian for personalized guidance.

What equipment burns calories while sitting down? There are various equipment options that can help burn calories while sitting down, such as under-desk ellipticals, pedal exercisers, or desk bikes. These devices allow you to engage your leg muscles and increase your energy expenditure while remaining seated. However, it’s important to note that these devices should not replace regular exercise but can be used as a way to incorporate movement throughout the day.

How many calories do you burn walking 10,000 steps? The number of calories burned by walking 10,000 steps depends on factors like body weight, pace, and terrain. On average, walking 10,000 steps can burn approximately 300-500 calories. However, individual variations apply, and it’s best to use a fitness tracker or app to get a more accurate estimate based on your specific circumstances.

How many calories should I eat a day by age? Calorie needs vary based on age, sex, weight, height, and activity level. As an estimate, adult women typically require around 1,800-2,400 calories per day, while adult men generally require 2,200-3,000 calories per day. However, these numbers are averages, and individual requirements can vary. Consulting a healthcare professional or registered dietitian is recommended for personalized advice.

How many steps to burn 500 calories? The number of steps required to burn 500 calories depends on various factors such as body weight, walking speed, and terrain. On average, it takes approximately 8,000 to 10,000 steps to burn around 400-500 calories. However, individual variations apply, and it’s best to focus on maintaining an active lifestyle rather than solely relying on step counts.

What burns the most belly fat? Spot reduction of fat is not possible, including belly fat. To reduce overall body fat, including the abdominal area, a combination of regular exercise, a balanced diet, and healthy lifestyle habits is essential. Incorporating both cardiovascular exercises and strength training can be effective for overall fat loss.

What burns belly fat? Reducing belly fat requires an overall reduction in body fat through a combination of regular exercise, a balanced diet, and a calorie deficit. Incorporating cardiovascular exercises, strength training, and maintaining a healthy diet can help burn fat from all areas of the body, including the belly.

What exercise helps lose belly fat? While spot reduction is not possible, exercises that engage multiple muscle groups and increase heart rate can contribute to overall fat loss, including belly fat. Examples of such exercises include cardio exercises like running, swimming, cycling, as well as strength training exercises like squats, lunges, and planks.

How many calories do I need to burn to lose 1kg? To lose 1kg of body weight, you need to create a calorie deficit of approximately 7,700-7,900 calories. This can be achieved through a combination of reducing calorie intake and increasing calorie expenditure through exercise. It’s generally recommended to aim for a gradual and sustainable weight loss of 0.5-1kg per week.

Is burning 500 calories a day good for health? Burning 500 calories per day through exercise can contribute to a healthy lifestyle and weight management. However, it’s important to consider overall calorie balance and not solely rely on exercise for weight loss. A combination of a balanced diet, regular physical activity, and other healthy habits is crucial for overall health and well-being.

What exercise burns 500 calories? Many exercises can burn approximately 500 calories depending on factors like body weight and exercise intensity. Examples of exercises that can burn around 500 calories include running at a moderate pace for about 45-60 minutes, cycling at a vigorous pace for around 60-75 minutes, or high-intensity interval training (HIIT) sessions.

Why do obese people lose weight so fast? Obese individuals often experience faster initial weight loss due to several factors. Higher body weight requires more energy to move, leading to increased calorie expenditure. Obese individuals may also have a higher metabolic rate due to increased muscle mass and higher energy demands. However, weight loss tends to slow down over time as the body adjusts and metabolic rates may decrease.

Is it harder to burn calories the fitter you are? As you become fitter, your body becomes more efficient at performing physical activities, which can slightly reduce the number of calories burned for the same exercise. However, overall fitness improves endurance and allows you to engage in more intense workouts, which can still result in significant calorie burn. Regularly challenging your body with varied exercises can help maintain calorie burn efficiency.

How can I speed up my metabolism naturally? While individual metabolic rates are largely determined by genetics, there are some strategies to support a healthy metabolism. These include regular exercise, especially strength training to build muscle, staying adequately hydrated, consuming enough protein, getting enough sleep, and managing stress levels. However, it’s important to note that the impact of these strategies on metabolism is relatively small compared to other factors like age and genetics.

Why am I not losing weight but burning 500 calories a day? Several factors can contribute to not losing weight despite burning 500 calories a day. It’s possible that calorie intake is compensating for the burned calories, resulting in a calorie balance that prevents weight loss. Additionally, other factors like muscle gain, water retention, or inaccuracies in calorie tracking can influence weight fluctuations. Evaluating overall diet, exercise routine, and considering other lifestyle factors may help identify potential reasons for weight loss plateaus.

What exerciseburns the most calories in the shortest time? High-intensity exercises tend to burn the most calories in a shorter amount of time. Some examples include activities like running or sprinting, jumping rope, burpees, or high-intensity interval training (HIIT) workouts. These exercises elevate heart rate and engage multiple muscle groups, leading to increased calorie burn in a shorter duration.

How long do you have to walk to burn 500 calories? The number of calories burned while walking depends on factors like body weight, walking speed, and terrain. On average, it can take approximately 1.5 to 2 hours of brisk walking to burn around 500 calories. Increasing the intensity of the walk or incorporating inclines can help burn calories more efficiently.

How much weight do you have to lose to notice? The amount of weight loss required for noticeable changes varies from person to person. Generally, a weight loss of around 5% of your body weight can result in visible differences in appearance and clothing fit. However, it’s important to focus on overall health and well-being rather than solely on external changes.

How much weight will I lose if I walk 30 minutes a day? The amount of weight you’ll lose by walking 30 minutes a day depends on various factors, including your body weight, walking speed, and overall calorie balance. Walking for 30 minutes can burn approximately 150-250 calories, which, combined with a balanced diet, can contribute to gradual weight loss over time.

How many pounds will I lose if I burn 500 calories a day? Burning 500 calories a day can potentially lead to a weight loss of approximately 1 pound per week. This estimation is based on the assumption that 1 pound of body weight is equivalent to approximately 3,500 calories. However, individual weight loss can vary based on factors like metabolism, body composition, and overall calorie balance.

Why is exercise better than diet? Exercise and diet both play crucial roles in maintaining a healthy lifestyle. While diet primarily determines calorie intake, exercise provides numerous benefits beyond calorie burn. Regular exercise improves cardiovascular health, increases muscle strength and endurance, enhances mood, supports bone health, and helps maintain metabolic rate. A combination of exercise and a balanced diet is typically recommended for optimal health and weight management.

Which exercise will burn the least amount of calories? Low-intensity exercises typically burn fewer calories compared to higher intensity activities. Activities like gentle yoga, slow-paced walking, or light stretching may have lower calorie burn rates. However, these exercises still provide other health benefits, such as improved flexibility, relaxation, and stress reduction.

Will I lose weight if I drink 2 liters of water a day? Drinking an adequate amount of water can support weight loss indirectly. Water helps to keep you hydrated, promotes proper digestion, and can contribute to a feeling of fullness, which may prevent overeating. However, weight loss ultimately depends on overall calorie balance—consuming fewer calories than you burn—rather than solely on water intake.

What foods burn calories when you eat? Certain foods have a thermogenic effect, meaning they require more energy to digest and metabolize, thus increasing calorie expenditure. Examples of foods that can have a slightly higher thermogenic effect include protein-rich foods, high-fiber foods, and spicy foods. However, the calorie burn from these effects is relatively small compared to overall calorie balance.

What’s the fastest way to burn calories? The fastest way to burn calories is through high-intensity exercises or activities that engage multiple muscle groups. Examples include activities like running, cycling, swimming, circuit training, HIIT workouts, or sports like basketball or soccer. However, it’s important to choose exercises that align with your fitness level and consider any health limitations.

How to lose weight with a 9-5 job? Losing weight with a 9-5 job can be challenging but achievable with some planning and commitment. Some strategies include meal prepping and packing healthy lunches, prioritizing physical activity during breaks or before/after work, incorporating movement throughout the day (e.g., taking the stairs, walking during phone calls), staying hydrated, managing stress, and getting enough sleep.

How do you lose weight when you are busy at work? Losing weight while being busy at work requires finding ways to incorporate healthy habits into your routine. Some strategies include packing nutritious meals and snacks, utilizing short breaks for physical activity (e.g., walking or stretching), scheduling regular exercise sessions, staying hydrated, managing stress through relaxation techniques, and prioritizing sufficient sleep for recovery.

Is sweat fat leaving your body? No, sweat is not directly fat leaving your body. Sweat is produced by sweat glands to regulate body temperature, and its primary component is water. While sweating can be an indication of increased calorie burn during exercise, fat loss occurs when your body burns stored fat as a source of energy over time through a calorie deficit.

Can you lose weight by sweating at work? Sweating at work is primarily a response to heat and physical exertion and does not directly contribute to weight loss. However, if the work involves physical activity and increases your overall calorie expenditure, it can contribute to weight loss when combined with a balanced diet and consistent exercise routine.

Do you burn more calories sleeping or doing nothing? While sleeping, your body’s calorie burn decreases compared to being awake and active. However, even during rest, your body still carries out essential functions and maintains basic metabolic activities, resulting in calorie expenditure. On average, you burn slightly more calories when sleeping compared to doing nothing at all.

Does waking up all night burn calories? Being awake throughout the night does not significantly increase calorie burn compared to resting or sleeping. However, if you engage in activities during this time that require physical exertion or increased energy expenditure, such as exercise or physical work, it can contribute to additional calorie burn.

Is it bad to eat 1,000 calories in one day? Eating 1,000 calories in one day is considered very low calorie intake and should only be done under medical supervision or for specific short-term purposes. Such extreme calorie restriction is not recommended for long-term weight loss or general health, as it can lead to nutrient deficiencies, muscle loss, metabolic adaptations, and other negative effects.

Is 1500 calories too much for one meal? Eating 1,500 calories in one meal is generally excessive for most individuals. Dividing your calorie intake into multiple meals and snacks throughout the day is recommended for better digestion, nutrient absorption, and energy distribution. Balancing meals and ensuring adequate intake of all essential nutrients is crucial for overall health and well-being.

What if I eat 1,500 calories a day? Eating 1,500 calories a day can be an appropriate calorie intake for weight loss or weight maintenance, depending on individual factors like age, sex, weight, height, and activity level. It’s essential to ensure that the 1,500 calories are derived from a balanced diet, providing all the necessary nutrients for optimal health.

**Will I lose weight if I eat 1500 calories a day and burn 300If you consume 1,500 calories a day and burn an additional 300 calories through exercise or physical activity, you create a calorie deficit of 300 calories per day. This deficit can potentially lead to weight loss over time. It’s important to note that individual weight loss can vary based on factors like metabolism, body composition, and overall calorie balance. Consistency, a balanced diet, and regular exercise are key components for sustainable weight loss.

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Calories Burned Calculator

Use this calorie calculator to estimate how many calories are burned for over 380 different exercises.

How Long is Your Workout?

Calories burned by activity, how many calories do i burn per day.

The amount of calories you burn daily depends upon your weight, height, gender, and activity level.

This is called TDEE (total daily energy expenditure) and can be estimated here .

Even with no exercise, you still naturally burn a set number of calories daily.

How can I calculate how many calories I burn?

Combining your height, weight, gender, and length of exercise. This is applied against specific activities based on the number of METS.

METS (Metabolic Equivalents) are where researchers have calculated the metabolic load for an activity.

For example, running has more METS than walking.

How to combine this with counting macros

If you use our macro calculator , a general estimation of exercise activity is required. This is light, moderate, or very active.

Use your results above to assess your general activity level when counting macros .

A 30-year-old woman, 150 pounds in weight, height 5 foot 5 inches.

If she exercised 30 minutes a day, walking the dog, she would burn an extra 88 calories daily. This would be considered ‘Light’ on the macronutrient calculator .

Increasing to 45 minutes on a rowing machine (with vigorous effort) would change to 368 calories per day (Moderate setting on the macro calculator).

We typically overestimate our exercise level.

Unless we have a physical job or intentionally engage in exercise – most of us fall into the sedentary category.

How many calories do 30 minutes of walking burn?

At a walking speed of 2.8-3.2 mph (average), an average woman will burn about 108 calories.

An average man will burn 136 calories.

How many calories do 30 minutes of running burn?

At a running speed of 6 mph (9.6 km/h or 10 minutes/mile pace), an average woman will burn about 302 calories.

An average man will burn 380 calories.

Which exercise burns the most calories?

Running, then swimming.

Per minute, running is the most energy-intensive exercise (the faster, the more calories).

Swimming and rowing are also calorie intensive (with the butterfly being the highest calorie burn).

Calories burned from exercise FAQs

Are fitness trackers accurate for calories burned.

Fitness trackers are a great motivator to move more. However, they measure a limited set of metrics and tend to overestimate calorie burn .

When tracking steps, they are further off-target. Simple steps around the home or office are different from purposeful steps.

Running, walking fast, and climbing stairs or hills burn more energy. Trackers don’t differentiate the two well, even with a built-in heart rate monitor.

One investigation found trackers overestimated a person’s calorie burn by 27-93 % , depending on the device.

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.

How many calories do 10,000 steps burn?

Typically around 400 calories.

This depends on your walking speed and your personal details.

What is a MET?

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 can also be measured in oxygen uptake, where one MET is the equivalent of 3.5 ml per kg of body weight per minute.

Do you burn carbs during exercise?

Yes, in a way, you do.

Your body has a process for using energy.

• First, it burns stored ATP.
• Secondly, it taps into stored glycogen which is primarily made from carbs.
• Thirdly, it converts blood glucose into energy.
• Lastly, when all the available sugar (carbs) is used, it converts fatty acids into energy.

Does this calorie calculator have HIIT training?

HIIT ( high-intensity interval training ) varies depending on the activity, so you won’t find the exact words in the table.

If you do HIIT with weights, search “circuit training.” If you do HIIT with your body weight, search “calisthenics.”

How many calories should I burn per day?

A good target for most people is 200-400 calories daily through movement about six days per week.

This ensures you’re giving your muscles and skeleton the movement necessary for good health.

Research has shown that sitting too much lowers life expectancy , so get moving 😃.

Should I use exercise to create a daily calorie deficit for weight loss?

While exercise consumes more energy, it shouldn’t be used to create a deficit. Your calorie deficit should be made independent of exercise.

Base it on your sedentary TDEE , then add your exercise burn into the equation.

This is because you can’t guarantee that you will exercise daily. So on those days, you could be overeating.

Nutrition is 85-90% of the weight loss process, and exercise is the rest.

I help people drop unwanted pounds without sacrificing their favorite meals or battling hunger.

Registrations are now open for my group coaching program.

Learn more ➔ or explore 1-on-1 coaching .

• Jetté, M., Sidney, K., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical cardiology, 13(8), 555-565.
• Ainsworth, B. E., Haskell, W. L., Herrmann, S. D., Meckes, N., Bassett Jr, D. R., Tudor-Locke, C., ... & Leon, A. S. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine & science in sports & exercise, 43(8), 1575-1581. ( link )
• Compendium of Physical Activities ( link )
• Patel, A. V., Bernstein, L., Deka, A., Feigelson, H. S., Campbell, P. T., Gapstur, S. M., ... & Thun, M. J. (2010). Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults. American journal of epidemiology, 172(4), 419-429.

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How to Calculate the Calories You Burn During Exercise

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• Calculator for Calories Burned
• Other Options

Whether want to know how much fuel your body needs after a workout or you are just curious about how many calories you burned during exercise, you can estimate your calorie expenditure by using a simple calculator.

Calories Burned By Activity Calculator

To use this "calories burned exercising" calculator, you'll need to pick your activity, enter how long you performed it, and enter your weight. Though you're burning calories all the time simply by doing your normal daily activities, exercise can help you burn even more. The amount depends on the type of exercise and how long you do it.

It is important to note that calculators have an activity MET (metabolic equivalent for task) built-in. This number estimates how much energy the body uses during a specific activity. It varies based on activity and is standardized so that it can be used across the board for different people and so that it's easier to compare different activities to each other.

For example, low-impact aerobic dancing (5 METs) burns fewer calories per minute compared to high-impact aerobic dancing (7 METs). Slow-paced walking (3 METs) burns less. If you do not have a calculator, you also can use the calories burned formula to find out how many calories your activities burn.

Calories Burned Formula

Total calories burned = Duration (in minutes)*(MET*3.5*weight in kg)/200  

Other Options for Determining Calories Burned

Alternatively, you can use an activity tracker to track your calories burned. You also can figure out exactly how many calories you burn each day using  your total energy expenditure (TEE) . To do so, you need to know your basal metabolic rate (BMR), the  thermic effect of food  (TEF) you eat, and your general activity level. The machine you workout may also track calories. For example, several of these best vertical climbers come with built-in calorie counters and other activity-tracking features.

We've tried, tested, and reviewed the best fitness trackers . If you're in the market for an activity tracker, explore which option may be best for you.

Keep in mind that a calories burned activity calculator provides a very broad estimate and it isn't going to be exact. The only way to get a truly accurate number is to go to a lab and have them hook you up to machines that measure everything from your  VO2 max  (maximum oxygen uptake) to your maximum heart rate.

Since most people will not go to such lengths, use your estimate of calories burned as a base point to track your workouts.

Maybe these numbers are not totally accurate, but you at least get a sense of which activities tend to burn more calories and which activities burn fewer calories. You can tweak your workouts each week to ensure your are meeting your goals.

Other Factors to Consider

A calculator doesn't take into account all of the factors that influence exercise intensity such as:

• Age : The older you are, the harder you have to work to get to a higher intensity level of activity.
• Body Composition : A person with more muscle will often burn more calories than a person with higher body fat.
• Temperature : The warmer the environment you're working out in, the more calories you will burn. This raises your body temperature so you do not have to warm up as much and more energy can be directed toward calorie burn. You can also workout longer but should be cautious not to overdo it to the point of heat exhaustion.
• Fitness Level : An experienced exerciser will burn fewer calories because their body has become more efficient at exercise.
• Diet : Your metabolism is the rate at which your body burns calories, so it's directly affected by your diet. If you do not eat enough or skip meals, your metabolism can fall and affect your calorie burn.​
• Sleep : Not getting an adequate amount of sleep can cause you to burn fewer calories. Not only will you feel more fatigued and possibly exercise less, but a lack of sleep can also reduce your metabolism as well.
• Oxygen Intake : Oxygen gives your body the energy it needs to keep going. People who breathe more heavily during their workout tend to burn more calories. It indicates that you're working harder and for every liter of oxygen you take in, you're burning 5 calories.

A Word From Verywell

When you first start using a calories burned during activity calculator, there's no need to overwhelm yourself with numbers right off the bat. Try to focus on the goals of staying active instead.

If you add something new, run it through the formula and determine whether or not it will help you meet your goals. From there you can decide if the activity or activities you are doing are allowing you to meet your goals.

The Compendium of Physical Trackings Guide. Prevention Research Center, University of South Carolina.

Bushman B PhD. Complete Guide to Fitness and Health 2nd Edition. American College of Sports Medicine. Human Kinetics. 2017.

Hills AP, Mokhtar N, Byrne NM. Assessment of physical activity and energy expenditure: an overview of objective measures. Front Nutr . 2014;1:5. doi:10.3389/fnut.2014.00005

Del coso J, Hamouti N, Ortega JF, Mora-rodriguez R. Aerobic fitness determines whole-body fat oxidation rate during exercise in the heat. Appl Physiol Nutr Metab. 2010;35(6):741-8.  doi:10.1139/H10-068

Broussard JL, Ehrmann DA, Van cauter E, Tasali E, Brady MJ. Impaired insulin signaling in human adipocytes after experimental sleep restriction: a randomized, crossover study. Ann Intern Med . 2012;157(8):549-57. doi:10.7326/0003-4819-157-8-201210160-00005

McColl P. 5 things to know about metabolic equivalents. American Council on Exercise. 2017.

• McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy, and Human Performance. 8th ed. Philadelphia, PA: Lippincott Williams & Wilkins; 2015.

By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

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Calories Burned by Occupation - How Many Calories Does My Job Burn?

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     With the average American working a 40 hour work week, the number of calories that you burn during your working day is no small or dismissible variable in staying fit.      Unfortunately, many of us have sedentary jobs that have us staring into a computer screen while sitting on our bums all day long. I thought it would be fun to apply a rough equation based on the average steps taken in an occupation to work out a guesstimate of how many calories any given specific job burns throughout the day.      All calculations are for an individual weighing 145 pounds. As always, a person's energy expenditure will depend on weight, muscle content, gender, age, and many other factors. How many calories are burned at work? Calories burned in a desk job Examples: Receptionists, counselors, customer service telephone workers, writers, graphic designers, accountants, commercial and public transportation drivers, cashiers, tech support, IT development, administration & secretaries      These sedentary jobs have the people who fill them taking very few steps each day. Most of the activity would come from running back and forth to the printer, to and from the supply closet, tending to customers needs, and trips to the bathroom. With an estimated 600 steps per hour, and 4800 steps per day, this occupation burns roughly 102.5 cal/hour and 820 calories in one working day.      People who have places of work that are this sedentary need to take special care in making sure that they work hard to add extra activity into their day. Being this physically inactive is associated with all kinds of diseases and ailments, including heart disease and diabetes. It is very easy for extra weight to sneak up on you when you work this kind of job. Be proactive about protecting your health by making staying fit a priority. Calories burned in jobs with moderate activity Examples: Teachers, childcare workers, personal trainers, mechanics, police officers, cooks, salespeople, floor managers, pharmacy techs, nurses & other health care providers, realtors, and security services.      These professionals are not completely sedentary in their jobs, but they also aren't necessarily reaching the recommended 10,000 steps a day. During an hour these careers require roughly 920 steps, which adds up to 7360 steps during the full 8 hours. This activity, along with energy required for bodily function, adds up to a total of 127.5 calories burned per hour, or 1020 throughout the full working day.      All of these jobs are a bit more physically active than a regular desk job, but they still fall short of 10,000 steps a day. They also don't get the heart rate up, and they don't build lean muscle. Intentional physical activity is still very much a necessity in these workplaces to maintain health and keep weight from creeping upwards . Calories burned in jobs with a high amount of activity Examples: Construction workers, waitresses, farmers, custodians and maintenance workers, landscapers, professionals of a construction trade such as carpenters, plumbers, welders, roofers, or electricians.      These professions require a lot of physically taxing activity. They might range widely in nature, but what they have in common is that they cover a lot of distance, or spend a lot of time hefting themselves or materials around in order to get a job done. They spent much of the day on their feet, and some of them must use their strength in often varying and unpredictable ways.      With roughly 1500 steps taken each hour, these careers have people taking roughly 12,000 steps in an 8 hour period. By our calculations, that’s 175 calories per hour, or 1,400 in eight. Keep in mind that these numbers are based off of a 145 pound person. Considering that the occupations above have a higher than average male occupancy, body weights will tend to be higher and so will the caloric burn.      These physically challenging jobs might have people taking enough steps, and burning enough calories, but they do not lead to a complete picture of fitness. There is still plenty of room for strength training, cardio that is intense enough to get the heart rate up, and stretching to help maintain flexibility and avoid injuries.      Do you know that we have over 260 full length workout videos that are completely free? And, we add new ones each week. Check out our home workout videos & remember to find us on Facebook to get our newest workouts as they come out - we are constantly creating new ones. How are Americans still overweight when they’re burning so many calories at work?      Weight gain, loss, and maintenance is all about calories burned versus calories consumed. Hypothetically speaking, even if you burned 10,000 cal a day, you would gain weight if you ate 11,000. If you're trying to keep extra pounds at bay your focus should be adjusting the ratios of what your burning compared to what you're consuming. Make sure that you don't undo the hard physical labor that you do at work or at the gym by eating more than you are burning throughout the day.      Here's how we came up with the numbers above: the body burns roughly 12 calories per pound of bodyweight per day, just for the most essential body functions (no physical activity at all). For a person who weighs 145 pounds, that's 1740 cal per day, just to keep the body running. Divide that by the 24 hours in the day and you're looking at 72.5 cal per hour. Multiply that by 8 (the average hours in the workday) and you get 580 calories. Using estimates of steps taken throughout the working day and other variables of physical exertion, we approximated the number of additional calories (on top of baseline, resting calories burned) that that particular professional would burn per day during their job.      How active is your job? Do you feel physically restless by the end of the day because you have been sitting too long, or are your legs and feet tired after having been moving nonstop? Do you think that the number of calories burned by occupation on the list above reflects the amount of calories that you burn each day?

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11 Household Chores That Actually Burn Calories

Burn some extra calories by doing the laundry or mowing the lawn.

Katy Spratte Joyce is a celebrated lifestyle journalist with over four years of professional writing experience. Aside from her contributions to EatingWell, Katy's work has appeared in Taste of Home, The Spruce Eats, the Kitchn, Condé Nast Traveler and several other publications.

One of the most common reasons people cite for not working out is not having enough time. Luckily, tackling some everyday chores and responsibilities can pack a two-for-one productivity punch. First, your home gets spruced up and tidied, and second, you can add a little activity to your life and burn some calories. To find out more, we tapped Florida-based certified health coach and personal trainer Arnit Demesmin, CPT, AFAA, AFPA .

Read on for some common chores and their general calorie count—because, after all, a calorie is simply a unit of energy, and it certainly takes energy to keep a clean home.

Disclaimer: Please keep in mind that calories burned is also dependent on the person, their body, the intensity with which they do the chore and more. This is just a general guide based on professional advice.

How Many Calories Do Household Chores Burn?

Cleaning and calorie burn.

Vacuuming will burn roughly 100-200 calories in an hour. Depending on the time and square footage of the home, this can obviously increase or decrease. Laundry will be 50-100 calories per hour, which includes actions like loading and unloading the washer and dryer, putting away clothes, and transporting loads around the house. Mopping can burn 100–200 calories in an hour, but will increase or decrease depending on time and square footage of the house. Another common task is scrubbing the bathroom , which can burn 180-300 calories for an hour of work.

A few less-frequent chore ideas can also be helpful for burning calories. These include rearranging furniture , which can burn 400-500 calories in an hour of activity, dusting high fixtures for about 180 calories an hour and reorganizing a pantry or fridge , which can use 50-200 calories for the task.

Outdoor Chores and Calorie Burn

And burning calories isn't just reserved for traditional inside chores; look outside for even more opportunity to add activity to your day. Mowing the lawn for an hour with a push mower will burn between 350 and 500 calories. Gardening for an hour will burn the same, 350-500 calories. Cleaning the pool can require anywhere from 300 to 500 calories. And don't forget about pressure-washing , as this can burn 250-300 calories per hour. Demesmin shared that this is a biggie, because pressure-washing usually takes more than an hour. Painting the outside of the home also uses between 250 and 300 calories in an hour, but again, generally takes much longer than an hour so has lots of potential.

And as far as targeting specific areas for toning, Demesmin added that "All of these movements can really target the entire body but a few target the shoulders, back and biceps: dusting, cleaning the bathtub, pressure-washing and painting and definitely the gardening." The trainer shared that for leg day, consider vacuuming, mopping and mowing the lawn. She added, "To make it even more fun, you can add some lunges or squats in with your mopping or vacuuming."

For an added fat burn, Demesmin said that if you have stairs, to take laundry loads one by one to increase the number of times going up and down the stairs. She elaborated further, stating that folks could sprint up the stairs carefully then allow the heart rate to drop between loads: "This will cause your body to burn fat throughout the day if you constantly cause the body to raise its heart rate and rest."

Overall, it's clear that regular chores at home and beyond can have the added benefit of getting us moving and burning calories.

Related Articles

Calorie Calculator

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.

• metric units
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• Exercise: 15-30 minutes of elevated heart rate activity.
• Intense exercise: 45-120 minutes of elevated heart rate activity.
• Very intense exercise: 2+ hours of elevated heart rate activity.

Food Energy Converter

The following converter can be used to convert between Calories and other common food energy units.

Related: BMI Calculator | Body Fat Calculator | Ideal Weight Calculator

This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount of energy expended per day at rest. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. The three equations used by the calculator are listed below:

Mifflin-St Jeor Equation: For men: BMR = 10W + 6.25H - 5A + 5 For women: BMR = 10W + 6.25H - 5A - 161

Revised Harris-Benedict Equation: For men: BMR = 13.397W + 4.799H - 5.677A + 88.362 For women: BMR = 9.247W + 3.098H - 4.330A + 447.593

Katch-McArdle Formula: BMR = 370 + 21.6(1 - F)W

where: W is body weight in kg H is body height in cm A is age F is body fat in percentage

The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95) dependent on a person's typical levels of exercise, which accounts for times during the day when a person is not at rest. 1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period.

It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself. Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body.

Calorie Counting as a Means for Weight Loss

Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:

• Determine your BMR using one of the provided equations. If you know your body fat percentage, the Katch-McArdle Formula might be a more accurate representation of your BMR. Remember that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR will not necessarily result in exactly 1 pound lost per week – it could be less, or it could be more!
• Determine your weight loss goals. Recall that 1 pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day will theoretically result in a loss of 1 pound a week. It is generally not advisable to lose more than 2 pounds per week as it can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is recommended in cases where you plan to lose more than 2 pounds per week.
• Choose a method to track your calories and progress towards your goals. If you have a smartphone, there are many easy-to-use applications that facilitate tracking calories, exercise, and progress, among other things. Many, if not all of these, have estimates for the calories in many brand-name foods or dishes at restaurants, and if not, they can estimate calories based on the amount of the individual components of the foods. It can be difficult to get a good grasp on food proportions and the calories they contain – which is why counting calories (as well as any other approach) is not for everyone – but if you meticulously measure and track the number of calories in some of your typical meals, it quickly becomes easier to accurately estimate calorie content without having to actually measure or weigh your food each time. There are also websites that can help to do the same, but if you prefer, manually maintaining an excel spreadsheet or even a pen and paper journal are certainly viable alternatives.
• Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such as fat vs. muscle loss/gain into account as well. Also, it is recommended that measurements are taken over longer periods of time such as a week (rather than daily) as significant variations in weight can occur simply based on water intake or time of day. It is also ideal to take measurements under consistent conditions, such as weighing yourself as soon as you wake up and before breakfast, rather than at different times throughout the day.
• Keep at it!

The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider the proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates), some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance.

There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, one of the most commonly effective weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food. While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.

Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result.

Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person's feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.

Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal.

Tracking calories also puts exercise in a quantifiable perspective, increasing a person's awareness regarding how much exercise is really required to counteract a 220-calorie bag of M&M's. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise – which can lead to healthier eating habits.

In the end, however, what's important is picking a strategy that works for you. Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result.

Zigzag Calorie Cycling

Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies. Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment.

Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body wouldn't adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories. Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a "cheat day" where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days.

There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person's activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days and five lower calorie days. The second schedule increases and reduces calories gradually. In either case, the total weekly calorie consumption is the same.

In the end, regardless of what method you choose to use when approaching weight loss, what's important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result.

How Many Calories Do You Need?

Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people – there are many different factors involved, not all of which are well-understood or known.

Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.

The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body's caloric necessities and adjusts them as necessary to maintain its nutritional needs.

Calories: Different Kinds and Their Effects

The main sources of calories in a typical person's diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the "best" methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt (in moderation if weight loss is the goal).

Generally, foods that take more effort to chew – fruit, vegetables, lean meats, whole grains, etc. – require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain.

The "quality" of calories consumed is also important. There are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however – avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation. Low-calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can result in more calories burned during digestion. Again, the mechanism for these differences is not fully defined, but simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a "healthy" diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss. Also, remember that calories from drinks comprise an estimated 21% of a typical person's diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally, a person should drink water, tea, and coffee without adding sugar in order to reduce calories gained from drinks.

Remember: All foods, including "healthful foods," should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as "health foods" such as low-calorie foods, reduced-fat foods, etc. can potentially replace one unhealthy component with another. Many reduced-fat foods have large amounts of added sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in order to determine whether said food should have a place within your diet.

Calories in Common Foods

* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

2000, 1500, and 1200 Calorie Sample Meal Plans

Calories burned from common exercises:, energy from common food components.

Walking Calorie Calculator

How many calories does walking burn, how to use the walking calorie calculator, is it really worth it yes benefits of walking..

Walking is one of the most accessible yet most underrated forms of physical activity. You've probably heard the famous "10,000 steps a day will make you thinner and healthier" sentiment a thousand times. But we have to admit — the slogan's popularity is well deserved! Although the whole 10k thing might be a bit of an overkill for some , it is true that walking at least 7,000–8,000 steps a day has several health benefits , with the extra advantage of being a cheap, accessible and a convenient form of physical exercise! 🚶 💪

At Omni Calculator, we're all about accessibility and convenience, hence the creation of this Walking Calorie Calculator. The tool will take you through your walking habits and, based on them, estimate the number of calories burned in the process, as well as the weight lost this translates to. You'll also find information about the most important benefits of walking and, hopefully, get motivated to give it a go!

You can use this calculator in two ways: either to estimate the treadmill calorie loss or the calories burned walking (for example, when you walk your dog). As the calculator considers the surface inclination, you can be sure that the result will be as precise as possible.

Make sure to take a look at our BMI calculator and the body fat calculator , too!

Prefer watching rather than reading? We made a video for you! Check it out below:

Each time you perform any exercise, such as walking or running, you burn some calories. The amount depends on a few factors: your speed, the duration of exercising, your weight, and the slope. Intuitively, if the grade is negative (you're on a decline), you burn fewer calories than if it is positive. For extreme slopes, use our hiking calculator instead.

This walking calorie calculator uses equations based on data presented in the "Energy Cost of Running" study by R. Margaria, P. Cerretelli, P. Aghemo, and G. Sassi. Equations were derived by shapesense.com.

• Enter your current weight . Don't cheat! 😉
• Enter the slope of the walking surface in percents. If you were walking uphill, the slope should be positive. If you were walking downhill — negative.
• Enter two of the following values: the distance of your walk, the time it took you, or the average speed . The walking calorie calculator will automatically calculate the third on its own.
• That's all the data you need — the treadmill calorie calculator will show the number of calories burned walking for you, too!
• The last value that the calculator finds is the weight you would lose if you burn that many calories. It is simply the number of kilocalories divided by 7700 (when kilograms are used).

The health benefits of walking are pretty extensive. This simple activity can change quite a lot in your life — from something as simple as helping your joints work better to something as big as reducing the risk of developing many potentially life-threatening conditions . If you need more motivation to start walking more, here's a bunch of examples you might find inspiring.

According to a 2019's study, as little as 4,400 steps a day can significantly lower mortality rates over four years of follow-up in older women 👵. Next time you go for a walk, make sure to take your mom or grandma with you!

A study published in 2018 found that people who walk around 10,000 steps a day are more likely to noticeably lose weight than those whose max is 4,000. It pays off!

Research accumulated over the years shows that in general, walking might play an essential part in cardiovascular disease prevention ❤️ — no matter the age and gender.

It appears that walking can be an essential aid in dealing with diabetes , as it is the perfect exercise to lower blood sugar levels , especially in type 2 patients.

Walking does wonders in reducing anxiety . It's a surprisingly simple yet effective mechanism. The part of the brain most typically responsible for anxious behavior, the amygdala , can't focus on more than one activity. When you focus on walking, your mind is likely to refocus from the anxious thoughts easily . Walking is beneficial not only for your physical but also mental health!

Last but not least, albeit quite obviously, walking improves your endurance and muscle strength in the long run. This gives you several further benefits, most notably lowering the risk of experiencing joint pain but reducing the strain put on them.

And let's not forget — walking can be an excellent group activity! Take a friend, parent, and even a dog and enjoy the experience of taking care of your health together.

How many calories does walking 10,000 steps burn?

On average, we can say that walking 10,000 steps when being an average man (weighting ~75 kg or 165 lb) burns around 500 kilocalories . If you're a petite woman (~50 kg), the value is around 290 kcal.

The number of burnt calories depends on many factors:

• Your weight and sex ;
• The slope that you walked on – going downhill (negative slope) burns fewer calories than walking uphill (positive slope);
• The distance you walked – the length of a step is an individual feature; if you usually stride and your steps are longer, you'll walk farther, and you'll burn more calories; and
• Your speed – going faster is more intensive, so it takes more of your energy.

Is it necessary to take 10k steps a day?

The short answer is: no. You don't have to walk 10,000 steps every single day, either if you're doing it for weight loss or health benefits.

However, there's evidence suggesting that setting your goal at 7,500-8,000 steps is a good idea. This level reduces your cardiovascular disease risk, and your overall mortality.

If you are trying to lose those extra pounds by walking, 10k steps or more might be a good idea. Keep an eye on your step counter if you sit a lot on a daily basis. Also, it is better to move few times a day for a shorter time than do the one long 15k steps walk in the morning and spend the rest of the day laying in bed!

Does walking barefoot have health benefits?

Walking barefoot does have some health benefits :

• It gives your feet an utterly new stimulus . This results in the strengthening the foot muscles (yes, they are there!).
• Walking on uneven ground also strengthens muscles of the legs, hips, and butt. Strong lower body = goodbye lower back pain!
• Barefoot walks are a balance challenge . Mastering those, you will get a strong core and excellent proprioception (deep feeling of your own body).

How many miles do I have to walk every day?

First of all, there's no such thing as 'having to walk'. It is beneficial, and we will encourage you to walk every day, but in the end – it's up to you. 😀

It depends on the goal in mind. If you want to keep the body healthy and the cardiovascular risk low, aim for about 4 miles a day, or, in other words – 8,000 steps. If you want to lose weight, you should focus on walking more than you walk now. Walking more will result in burning more calories, which results to you shedding pounds. Good luck!

How many calories do I burn walking an hour?

If you want to know how many calories you burn walking for an hour, there are few things to consider . First, it depends on your weight. It's not about being under-or overweight; it's about physics: bigger objects (humans) need more energy to move.

Then, pay attention to the distance you covered, A.K.A. your pace. Marching burns more calories than promenading. The third factor is the slope – negative slope (walking downhill) doesn't consume as much energy as climbing. To sum it up, it is tough to estimate the number of calories that you burn in an hour without any additional data. However, we can say that for an average person, the number of calories burned in an hour of walking ranges from 200-500 kcal.

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How Many Calories Do You Burn By Walking?

Walking is a fun and easy form of exercise that's beneficial for both physical and mental health. It can be done outdoors, indoors, or on a treadmill on an incline for a greater calorie burn.

For overall health and disease prevention, the Physical Activity Guidelines for Americans recommends that adults get at least 150 minutes of moderate-intensity physical activity, 75 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination, each week.

The average number of calories that a person burns during walking varies, as it is dependent on different factors such as weight, pace (walking speed), and distance. For example, on average, a 140-pound person would burn 64 calories per mile while walking at a moderate pace of 2.8 miles per hour (mph), whereas a 200-pound person would burn 87 calories walking the same distance and pace.

Age and the type of terrain someone walks on (i.e. a flat sidewalk vs. a hill) can also affect the total amount of calories burned as well.

How Pace, Weight, and Distance Factor In

Your pace, distance, and weight determine how many calories you burn during walking. The Compendium of Physical Activity, a resource many researchers use to estimate and classify the energy cost of human physical activity, lists various paces of walking that can be used to calculate overall calorie burn.

Based on the walking classifications from the Compendium of Physical Activity, a 170-pound person would burn approximately 80 calories walking one mile at a slow pace (2.0 mph); 74 calories walking one mile at a moderate pace (2.8 mph); 83 calories walking one mile at a brisk pace (3.5 mph); or 91 calories walking one mile at a very brisk pace (4 mph).

Pace and distance can be adjusted over time depending on your movement goals. For example, if you're new to walking for physical activity and you have a goal of progressing to a brisk level of walking, it is recommended you start slow and gradually increase your step count and pace over time.

How to Track Calories Burned While Walking

To track the calories you burn while walking, there are a number of different tracking tools you can wear or use.

These include apps (such as MapMyWalk or Strava ) and fitness trackers . Wearable smart rings are another way to track your steps and calories burned.

Your phone may also have a built-in step tracker that tracks distance and calories burned, which can connect to a fitness tracker.

Another option is an electronic pedometer, which is a portable movement tracker that tracks your steps as you walk. Some pedometers also measure total distance walked, heart rate, and calories burned. To ensure a pedometer has the ability to track calories, check the manufacturer details before purchasing.

As there are many trackers that measure calories burned and total steps, it all comes down to personal preference and what you want to keep track of.

How to Burn More Calories While Walking

If you want to increase your calorie burn while walking, there are a couple of effective methods and tips that can help boost your burn. These include:

• Walking at a brisker pace, which burns more calories than walking at a slow or moderate pace.
• Walking up hills or increasing the incline on the treadmill . Compared to walking on a flat surface, walking on a hill or at an incline on the treadmill (a setting that mimics walking on a hill) increases the amount of energy we exert to burn more calories.
• Taking the stairs whenever possible. Going up or down the stairs increases your overall steps, which burns more calories.
• Incorporating a few intervals of sprints or jogging into your walk will significantly increase your pace and result in more calories being burned.
• Making an effort to walk more throughout your day. Park at the far end of the parking lot, go for a lunchtime stroll, or walk to nearby stores or appointments instead of driving.
• Listening to your favorite music while walking can up the intensity and make walking more fun.

Another simple way you can burn more calories throughout the day and get more steps is to stand up during the day. Try talking on the phone while pacing back and forth in your home. The muscles in your back and legs will work harder to burn more calories as you pace.

Why Walking Is Good Exercise

Walking is a good form of exercise because it helps improve your physical and mental health. Getting enough physical movement every day can improve brain health, strengthen bones and muscles, and reduce your risk of chronic diseases such as cancer, heart disease , or diabetes. Physical movement such as walking also helps improve sleep quality, memory, and focus. It also can help lower blood pressure, reduce arthritis pain, maintain a healthy weight, and reduce your risk of osteoporosis .

For mental health, walking can help reduce symptoms of depression and anxiety. Research has also shown that both moderate and intense walking can help improve mental health and reduce the effects of negative emotions while also helping lower blood pressure.

You've also likely heard this common piece of advice: walk 10,000 steps a day. While that number was recommended historically, a growing body of recent research has found that we don't have to walk 10,000 steps per day to reap health and longevity benefits. Studies in both men and women have found it's more important to strive for a greater number of steps per day. For instance, one study found that middle-aged Black and white adults who walked a moderate amount of 7,000-9,999 steps per day had a 50% to 70% lower risk of all-cause mortality than study participants who walked under 7,000 steps per day.

In summary, recent research suggests that as long as you aim to increase your total daily steps above a sedentary level (5,000 steps or less) to a more moderate level (7,000-9,999 steps) each day, you will have a higher chance of longer life expectancy.

A Quick Review

To burn more calories walking, lace up your sneakers and hit the pavement! Walking is an effective and easy form of exercise that burns calories and improve your overall health. To make walking even more fun and enjoyable, go for a walk with a friend, with your dog, or explore a new neighborhood or hiking route.

Walking has been shown to have many health benefits, from reducing symptoms of depression and anxiety to reducing your risk of various diseases and improving sleep quality.

To reap the most benefits for your health and longevity, aim to walk at least 7,000 steps per day.

If you are new to walking for physical activity, you may benefit from speaking with a healthcare provider to help get you started. A healthcare provider can speak with you about your medical and fitness history to recommend how much walking you should start out with. You can always start off at a slow or moderate pace, or walk for shorter distances. As you walk regularly, you'll be able to gradually increase your pace, steps, and distance to help you meet your movement and health goals.

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How Many Calories Do You Burn on a Run?

Sport & activity.

The number of calories burned when running depends on a variety of factors, including your age, weight and the type of run you're doing.

Running is a great way to burn calories. If weight loss is your top fitness goal at the moment, incorporating running into your routine can help you increase your total daily energy expenditure. But how many calories do you burn during a run? And are certain types of running workouts more effective for fat burning?

What Factors Influence Calorie Burn?

There isn't a universal answer to the question, "How many calories will I burn during a run?" Here's why: everyone is different. Your body dictates how many calories you burn during a certain exercise. Plus, you might perform that exercise at different intensities, which would equate to a different calorie-burning total.

Your basal metabolic rate (BMR) is how many calories you burn at rest. It contributes 70 percent to your total daily energy expenditure (TDEE). Your BMR affects how many calories you'll burn in a run. It is influenced by a few factors, including:

• Body composition (ratio of muscle to fat)

For example, a person who is 6 feet, 2 inches tall will burn more calories than someone who is 5 feet, 4 inches. More calories are burned at rest when you have more body tissue to keep active. In short, the energy cost is higher.

An individual with a high percentage of lean muscle mass will burn more calories than someone at the same weight but with less muscle and more fat. Muscle is metabolically active, so burns more calories at rest.

These factors affect how many calories you burn while running, even if the duration, distance and intensity are controlled.

How to Calculate Calories Burned

To estimate how many calories you will burn in a run, use a calorie burn calculator. By inputting your body weight, age, height, gender and fat mass into the calculator, you'll get a reading on how many calories you can expect to burn. There are a number of formulas these calculators will use to generate an estimate.

These formulas are based on your BMR or body mass index (BMI). You can also use a fitness tracker. Fitness trackers monitor your activity levels, duration and heart rate to get an estimate of calories burned during a workout.

What Is the Average Amount of Calories Burned from Running?

Harvard Medical School measured how many calories are burned during 30 minutes of running in individuals of three different weights (in pounds). Here's what was found.

Running 5 mph

Running cross-country

Running 6 mph

Running 7.5 mph

Running 10 mph

57kg person

70kg person

84kg person

As you can see, in nearly all cases, the bigger your body size, the more calories you burn. This is due to a greater energy cost.

What Types of Running Burn More Calories?

The faster or longer you run, the more calories you burn. That's because distance and speed matter. As your heart rate increases when you exercise, you use more energy. A faster heart rate uses more energy. This also increases the amount of calories burned post-run, as your body recovers. A one-mile run performed at a moderate intensity isn't going to burn the same as a five-mile moderate-intensity run.

However, if the one-mile run is performed at a high intensity—interval sprints for example—it just might.

High-intensity interval training (HIIT) running has been known to burn more calories than longer running sessions, despite being performed for six to 15 minutes. This contradicts the belief that running for longer will always burn more calories.

When you run in the anaerobic heart rate zone, also known as the "after-burn effect", you are working without oxygen. Your body is forced to break down glycogen to produce ATP. It has a high energy cost and requires longer periods of oxygen recovery. This process is known as excess post-exercise oxygen consumption (EPOC).

A study conducted by Azusa Pacific University measured the total calorie burn from a six-minute HIIT workout. Due to EPOC and the after-burn effect, the top 20 percent of the participants burned 400 calories for 24 hours post-workout, despite only burning about 63 calories on average in the six-minute session.

Low-intensity steady state (LISS) cardio is performed aerobically for approximately an hour. Aerobic means 'with oxygen', thus not creating the EPOC effect. The total amount of calories burned are burned during the run. This is still an effective way to lose weight because you're still increasing your energy expenditure and creating a calorie deficit. Particularly if you're jogging long distances. Increasing the intensity—rather than the distance—does have more favourable outcomes for calories burned.

Speed is just one way to increase the intensity of running to burn more calories. Running on an incline is another intensity strategy. This could be done by setting an incline on a treadmill or by running up hills. Even if your pace is slower than it would be on a flat surface, running uphill activates nine percent more muscle fibres with each stride. This requires more energy, and thus burns more calories.

Nutrition Tips to Maximise Your Training

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Originally published: 3 January 2022

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