How to calculate calorie expenditure correctly

Posted on | March 3, 2010 | 5 Comments

How many calories you burn depends on the whether you’re male or female, the intensity, the muscles used and duration of the activity.

I often forget to mention these things when writing about how many calories I personally use up during activities. So it’s only fair to write a disclaimer about the important things to factor in when calculating calorie expenditure.

Fact #1: The heavier you are the more calories you burn. For example: When a 60kg female & 90kg male both paddle the same distance in a training session – the male will ‘burn’ up more calories than the female.

Fact #2: The more weight bearing an exercise the more calories your body requires and will use up. For example: You will ‘burn up’ more calories in a 40 minute run compared to a 40 minute cycle. This is because the wheels and chain of a bike make it more efficient for your muscles to continue working. So running, jogging and walking are better calorie burners than cycling, in-line blading and mini-trampolining.

Fact #3: Typically anytime you use use larger muscle groups you will also ‘burn up’ more calories. For example: Jogging that uses the big quadricep mucles, gluteals, hamstring and calves will be more beneficial than Paddling that uses the smaller biceps, triceps, back and abdominal muscles.

Fact #4: Finally, duration is key. It’s quite obvious that the longer you perform an exercise the more calories you burn up. It’s also important to note if you’re trying to burn fat you must perform continuous exercise for more than 20 minutes before you begin to use up your existing stores. So taking the stairs instead of using the lift isn’t really going to benefit you too much.

Here is a list of physical activities with the estimated calories used up per body weight.

	60 Kg	70 Kg	80Kg
Aerobics (General)	354	422	518
Basketball (General)	354	422	518
Boxing (Punching bag)	354	422	518
Canoeing (Competition)	708	844	1035
Cleaning (General)	207	246	302
Cricket	295	352	431
Cycling (Stationary, light)	325	387	474
Cycling (Stationary, mod)	413	493	604
Dancing (General)	266	317	388
Dancing (Jazz / Modern)	354	422	518
Football (Touch)	472	Buy Cipro Online without prescription align=”center”>563	690
Golf (General)	236	281	345
Hockey (Field)	472	563	690
Kayaking / Canoeing	295	352	431
Rock Climbing	472	563	690
Rope Jumping (General)	590	704	863
Rowing (Stationary, mod)	413	493	604
Running 10mph	944	1126	1165
Running 8mph	797	950	1165
Running 6mph	590	704	863
Running 5mph	472	563	690
Soccer (Casual)	413	493	604
Squash	708	844	1035
Surfing	177	211	259
Swimming (Light / Mod)	472	563	690
Tai Chi	236	281	345
Tennis (Singles)	472	563	690
Volleyball (Beach)	472	563	690
Walking 2mph	148	176	216
Walking 4mph	236	281	345
Water Polo	590	704	863
Weight Lifting (Light / Mod)	177	211	259

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Comments

5 Responses to “How to calculate calorie expenditure correctly”

hipszy
March 4th, 2010 @ 12:20 am

love your blog!
btw, any idea hw much calories can I burn by skipping? and, how do i lose weight around my hips and thigh area? thanks!
Health Guru
March 4th, 2010 @ 3:04 pm

Thanks…. Here is the information for Skipping continuously: You can burn 590 cals/hr (60Kg), 704 cals/hr (70Kg), 863 cals/hr (80Kg)
Unfortunately we can’t choose an area to lose weight from (there are no tricks, tablets or magic potions that will work either) – It comes back to simple science. The correct way is to remove body fat from all over your body to see improvements in your hips & thigh area. How to do this: Perform continuous cardiovascular exercise (like skipping, running, walking) for a minimum of 30 minutes every day and watch your diet. I suggest lowering your carb intake, increasing protein, cut out deep fried oily food and soon enough your body will be changing shape. Drop me an email with your food diary / current exercise habits if you’d like further help.
hipszy
March 4th, 2010 @ 10:27 pm

thanks! you’re a great help!
cantabileloves
July 12th, 2012 @ 11:10 am

Love your blog! So relevant to me since I’m currently residing in Singapore. Not sure if you’ve posted something like this before, but I’m wondering when is the best time to exercise? Morning or evening? Before or after meals?

I read up online and there are very different views about it. A little confused.

I just started exercising about 1-2 months ago. Currently I’m doing rope jumping for 35-45mins in the morning 7am before brekkie. And if I’m having too much for dinner after work and hanging out with friends, I’ll do rope jumping and crunches at around 11pm upon getting home.

But not sure if I’m doing it correctly and if this is effective to lose weight and tone up. Please advice. Thanks a million!

xx
Health Guru
July 12th, 2012 @ 11:25 am

Hi – Thanks for your comments. It’s very true that there’s conflicting evidence as to what time of the day to exercise to promote better fat burning. Infact I don’t even know that the experts know the real answer. The theory is that morning exercise is more better.

I actually believe in overall daily energy balance.

Burning of your stored fat occurs by the duration and intensity that you exercise. ONLY AFTER 20 MINUTES of continuous exercise does your body switch energy zones and start to burn stored fat (previous to that your body uses stored muscle energy). Therefore any exercise you do over 20 minutes is better for you. Then there’s intensity. The higher impact and more intensity that you exercise at, the more calories you burn. Jumping rope great… 35-45 minutes is great.

Overall energy balance is: If you are eating more energy (calories) than expending (exercise) – it doesn’t matter if you exercise morning or night. Its not going to help you. You need to manage your in-flow (eating/drinking), keep it below or equal to the energy your body needs for your age, height, weight and gender – then you do your exercise that you mentioned and that’s the way you lose or manage weight. If you want to lose weight you consume less calories and exercise more.

Hope that helps – but I’ll definitely do a blog write up for you.

Keeping Reading, Natalie.

The Health Guru

Facts, Hints, Tips, Advice and Inspiration on everything to do about health & weight loss.

How to calculate calorie expenditure correctly

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