When you exercise to lose or maintain weight, you may want to find out how many calories you burn. By balancing the number of daily calories in and out you can reach your ideal weight target. Use a trusted online calculator to calculate calories so you don't have to bother using complicated formulas to calculate them.
Step
Method 1 of 3: Monitoring Calories Burned While Using a Treadmill or Other Machine
Step 1. Enter your weight on the machine controller
Use the scale found at the gym or gym for a more accurate measurement.
Step 2. Start exercising
The machine will monitor the number of calories burned based on your weight and exercise intensity.
Step 3. Write the number of calories burned in your journal or smartphone
Method 2 of 3: Monitoring Calories Using the Phone App
Step 1. Download a calorie counter or exercise tracker app from the iTunes Store or Google Play
Step 2. Enter your latest weight in the app
Step 3. Select the type of exercise you want to do in the application menu
Select an intensity level if needed. For example, low, medium, or high intensity.
Step 4. Enter the length of time you exercised
Alternatively, enter the distance you traveled while exercising.
Step 5. Record the number of calories burned on a separate app or book
Method 3 of 3: Figuring out the Right Number of Calories to Burn
Step 1. Determine how many calories you need to burn each day to reach your target weight
- Enter your height, weight, gender, activity level and weight loss goal in the online calculator. Calculators like the Mayo Clinic can be very helpful.
- Write down the number of calories you should get from food in a journal or on your smartphone. Make sure you don't lose more than 0.5 to 1 kg each week.
Step 2. Do exercise that can lose 0.5 to 1 kg in one week and combine it with the type of food you consume
- If you aim to lose 0.5 kg per week, you can burn up to 3,500 calories by exercising to lose excess weight.
- If you're counting calories for a weight loss goal of 1 kg per week, make sure the calories burned are replaced by your food intake. For example, if you burn 300 calories while exercising, consume 300 calories from a healthy diet to replace it.
Step 3. Write down everything while you are doing your weight loss program
Write down all the foods you eat and the types of exercise you do so you can monitor your calories accurately.
Tips
- Don't download a calorie counter app until you've read the user reviews. These reviews can be information for you regarding the effectiveness of how the application works.
- You can never accurately calculate calories burned but you can estimate it.
- As you begin to lose weight, you must increase the intensity of your exercise to burn the same number of calories. For example you have to walk faster, uphill, or further. You can also repeat certain exercise movements several times for strength training.
