How Do You Calculate Burning?

What is Burning?

Burning refers to the biochemical process of breaking down molecules to release energy. This process is known as oxidation, where oxygen reacts with molecules like fats, carbohydrates, and proteins to break them down into smaller molecules and release energy in the form of heat and ATP (adenosine triphosphate). Combustion is the name for this high-temperature reaction when it occurs outside of living organisms (Combustion).

Inside the body, burning primarily refers to the breakdown of fat molecules (triglycerides) stored in adipose tissue, in a process called lipolysis. This occurs when the body needs to draw on stored energy reserves. Lipolysis breaks down triglycerides into fatty acids and glycerol, which can then enter the bloodstream and be used by tissues for energy (The biochemical alterations underlying post-burn insulin resistance).

The purpose of burning fat is to release energy to fuel cellular processes and physical activity when insufficient glucose is available. It provides the body with an efficient storage form of energy that can be tapped as needed.

Calculating Calories Burned

The basic formula for calculating calories burned is:

Calories Burned = BMR x Activity Factor

BMR stands for basal metabolic rate. This is the number of calories your body burns at rest to maintain normal functions like breathing, heartbeat, brain activity etc. An online BMR calculator can help determine your BMR based on your age, gender, height and weight (source).

The activity factor accounts for the extra calories burned through movement and exercise. The more active you are, the higher the activity factor. Activity factors range from 1.2 for a sedentary lifestyle to 1.9 for very active lifestyles (source).

To get a more personalized estimate, you can input your details into an online calorie burned calculator. This will factor in your BMR along with the duration and intensity of your common activities.

Basal Metabolic Rate

Basal metabolic rate (BMR) is defined as “the rate at which heat is given off by an organism at complete rest” according to Merriam-Webster. It represents the minimum energy expenditure needed to sustain vital body functions when at rest.

A person’s BMR can vary based on factors like age, sex, body size and composition. However, typical values tend to range from 1000-2200 calories per day for adult men and 800-1500 calories per day for adult women.

BMR is measured by calculating the amount of oxygen used and carbon dioxide produced when a person is at complete rest, typically done through indirect calorimetry tests. This provides an estimate of how many calories are being burned at rest over a 24 hour period.

Determining Activity Level

To accurately calculate calories burned, you first need to determine your activity level. Activity level refers to your routine daily physical activity and exercise. There are generally 4-5 activity levels used in calorie calculations:

Sedentary/Little or no exercise: You get minimal physical activity beyond light walking. Examples include office workers, retirees, and anyone with a mostly inactive lifestyle (Activity Level Guidelines).

Lightly Active: You engage in light exercise 1-3 days per week. Examples include light walking, home activities, and recreational activities like golfing (Choosing the Right Exercise Program for You).

Moderately Active: You exercise 3-5 days per week at a moderate intensity. Examples include brisk walking, cycling, swimming, or playing sports recreationally.

Very Active: You exercise intensely 6-7 days per week. Examples include athletes in training, construction workers, farm workers, and anyone who has a physically demanding job.

Extra Active: You train like a professional athlete with intense exercise twice per day. This level is not common for most people.

Calories Burned Per Activity

To calculate how many calories you burn during different activities, you can refer to calories burned tables and charts. These provide estimates for the number of calories burned per hour for various activities based on your weight and intensity level.

For example, according to one source (Calories Burned Per Activity), a 155 lb person burns approximately 298 calories per hour during light effort cycling. The number of calories burned increases to 594 for moderate effort and 891 for vigorous effort cycling.

There are many comprehensive charts available that cover a wide range of activities including sports, exercise classes, housework, playing musical instruments, and more. These charts can provide reasonable estimates, but keep in mind that the exact calories burned will vary based on the individual and their unique physiology and fitness level.

While generic activity charts provide a starting point, for greater accuracy it’s best to use a calorie tracking app or wearable device to get personalized calories burned data based on your heart rate, age, weight and other factors.

Heart Rate Method

Another way to estimate calories burned during exercise is by using heart rate data. This method is based on the relationship between heart rate and oxygen consumption. The more intense the exercise and higher the heart rate, the more oxygen the body needs and more calories are burned.

To use this method, you’ll need to know your maximum heart rate, which can be estimated by subtracting your age from 220. You can then determine your target heart rate zones – usually broken into 50-60% (fat burning zone), 60-70% (aerobic zone), 70-80% (anaerobic zone), and 80-90% (redline zone) of your max heart rate. Each zone corresponds to an estimated calorie burn per hour.

For example, if your max heart rate is 180 bpm, your target zones would be:

• 50-60%: 90-108 bpm, burning approx. 300 calories/hour
• 60-70%: 108-126 bpm, burning approx. 500 calories/hour
• 70-80%: 126-144 bpm, burning approx. 700 calories/hour
• 80-90%: 144-162 bpm, burning approx. 900 calories/hour

You can use a heart rate monitor or fitness tracker during exercise to determine your average heart rate and time spent in each zone, then calculate calories burned based on the zone estimations. This method requires some setup but can provide a more customized estimate than a generalized calculator.

Calorie Counters and Trackers

There are many apps and devices available to help track your calorie intake and burn. Tracking calories can provide useful data to help achieve weight loss or fitness goals.

Some popular calorie tracking apps include MyFitnessPal, Lose It!, and Cronometer. These apps allow you to log meals, create recipes, scan barcodes, set goals, and track macros and micronutrients. Reviews suggest MyFitnessPal and Lose It! are easy to use and have large food databases, while Cronometer provides more detailed nutrition analysis.

Wearable devices like Fitbit, Apple Watch and Garmin smartwatches also include calorie tracking features. They can estimate calories burned based on your heart rate, steps and activities. Combining a wearable device with an app provides comprehensive tracking.

Consider your goals when choosing the best calorie tracking tool for you. Apps like MyFitnessPal may suit calorie counters focused on weight loss, while Cronometer offers deeper nutrition insights. For motivation, communities in apps like LoseIt! connect you with other users.

Considering Other Factors

The number of calories burned during exercise can vary significantly based on other factors like age, biological sex, fitness level, and environment.

Age affects metabolism, with calorie burn generally decreasing with age. Children and adolescents tend to burn more calories performing the same activity as adults. After age 20, calorie burn decreases by about 2% per decade on average (Source).

Biological sex impacts calorie burn as well, with men generally burning more calories than women when performing the same exercise. This is largely attributed to differences in body composition, hormones, and muscle mass (Source).

Those with higher fitness levels and more muscle mass tend to burn more calories during exercise. As you become more fit, your body becomes more efficient at burning calories. So the same activity may burn fewer calories over time (Source).

Environmental factors like temperature, terrain, and altitude can also influence calorie expenditure. Activities done in hot weather or at high altitudes tend to burn more calories as your body works harder to regulate temperature and get oxygen.

Setting a Calorie Deficit

A calorie deficit refers to consuming fewer calories than your body burns in a day. To lose weight, you need to create a calorie deficit by eating fewer calories, burning more calories through exercise, or a combination of the two.

To calculate a calorie deficit for weight loss, you first need to determine your basal metabolic rate (BMR). This is an estimate of how many calories your body burns just to perform basic functions like breathing and digesting food. Online calculators like this one from the Mayo Clinic can help you determine your BMR based on your age, sex, height, and weight.

Next, factor in your activity level using a physical activity multiplier to get your total daily energy expenditure (TDEE). For a sedentary lifestyle, multiply your BMR by 1.2. For lightly active, use 1.375. For moderately active, use 1.55. For very active, use 1.725. For extra active, use 1.9.

To create a 500 calorie per day deficit for steady weight loss, subtract 500 calories from your TDEE. For example, someone with a TDEE of 2,000 calories would aim for around 1,500 calories per day.

A sustainable calorie deficit for weight loss is typically 500-1,000 calories below your TDEE. Larger deficits can cause muscle loss and metabolic slowdown. Aim to lose 1-2 pounds per week for healthy, effective weight loss over time.

Additional Resources

For more information on calculating calories burned, check out the following resources:

The Calories Burned Calculator from Calculator.net allows you to estimate calories burned for various activities.

The ACE Fitness Physical Activity Calorie Counter provides calories burned estimates for hundreds of different exercises and activities.

To learn more about setting a proper calorie deficit for weight loss, read this in-depth guide on Calorie Deficits from Healthline.

For additional calculators and tools, check out sites like Verywell Fit and Active.