Calories Burned Calculator - Calorie Calculator

Example:
Suppose you weigh 70 kg, perform wrestling for 30 minutes (MET range 5.0–12.0), and want to find calories burned and potential weight loss:

1. Convert time to hours: 30 minutes = 0.5 hours.
2. Calculate calories range using the MET range: $$ \text{Calories Min} = 5.0 \times 70 \times 0.5 = 175 \text{ kcal} $$ $$ \text{Calories Max} = 12.0 \times 70 \times 0.5 = 420 \text{ kcal} $$
3. Calculate calories per minute: $$ \text{Calories per Minute Min} = \frac{175}{30} \approx 5.83 \text{ kcal/min} $$ $$ \text{Calories per Minute Max} = \frac{420}{30} = 14.00 \text{ kcal/min} $$
4. Calculate average MET for weight loss (MET_avg = (5.0 + 12.0) / 2 = 8.5): $$ \text{Weekly Calories (30 min/day, 7 days)} = 8.5 \times 70 \times 0.5 \times 7 = 2,097 \text{ kcal} $$ $$ \text{Weekly Weight Loss} = \frac{2,097}{7,700} \approx 0.27 \text{ kg} $$

Basal Metabolic Rate (BMR)

BMR represents the number of calories your body burns at rest. It’s the minimum rate at which you burn energy while doing nothing, keeping essential functions like breathing and circulation active. BMR varies from person to person and is influenced by activity level, diet, and muscle mass.

How to Burn More Calories

To burn more calories, you have two main options: either increase the duration of your exercise or increase its intensity. If you're short on time, you might want to focus on exercises with higher intensity.

High-Intensity Interval Training (HIIT) is an effective way to burn more calories in a short period. HIIT alternates between short bursts of intense activity and periods of rest, making it a time-efficient calorie-burning method.

Exercise and Heart Health

While most people associate exercise with fitness and weight loss, it’s also crucial for maintaining a healthy heart. Regular exercise can improve cardiovascular health, boost mood, and increase happiness due to the release of endorphins.

Studies have shown that exercise helps lower the risk of heart disease, the leading cause of death globally. If you want to improve your heart health, try to incorporate regular physical activity into your routine.

Calories in Food

Food contains calories, which provide our bodies with energy. However, not all foods provide the same amount of usable energy. Some foods are nutrient-dense, meaning they give you more than just calories but also essential vitamins and minerals.

When counting calories, it’s important to consider both the energy content and the nutritional quality of the food. Just focusing on calories may lead to nutrient deficiencies.

Caloric States

There are three main caloric states:

• Caloric Balance: When calories consumed equal calories burned, and weight remains stable.
• Caloric Deficit: When you burn more calories than you consume, leading to weight loss.
• Caloric Surplus: When you consume more calories than you burn, leading to weight gain.

Do Fats Make You Fat?

It’s a common belief that fat makes you fat, but this isn’t always true. The real issue is the number of calories consumed, not the fat itself. When losing weight, it’s important to focus on overall nutrition, not just calorie counts.

Fun Fact: Weight Loss During Sleep

We often wake up lighter than we went to bed, even if we haven't exercised. This weight loss is due to the body’s natural processes of breathing and sweating during sleep. The reason? Breathing out carbon dioxide, which has a higher molecular weight than oxygen, causes a slight reduction in weight.

How Many Calories Do You Burn Sleeping?

A 200 lb (91 kg) person burns about 96 calories per hour while sleeping. Over 7 hours, that totals 669 calories.

How Many Calories Do Squats Burn?

A person weighing 180 lb (82 kg) burns about 71 calories during 10 minutes of squats, which equals 429 calories per hour.

How Many Calories Do Push-Ups Burn?

A 200 lb (91 kg) person burns around 60 calories doing push-ups for 10 minutes.

How Many Calories Do I Burn Doing Nothing?

A person weighing 180 lb (82 kg) burns 86 calories per hour sitting and 129 calories per hour standing.