Questions And Answers - Diet And Weight Loss
How do I calculate calories burned for weight loss?
Just about everybody that calculates the number of calories they need to burn to lose a certain amount of weight does so in error. In hindsight, the reason why will seem obvious. But it's just not something most people think about.
First, we don't want to make it sound like using our calculator is more complex than it actually is. If you want to calculate how many calories you will burn jogging for an hour, just make the calculation. You will get your answer, the total number of calories you will burn jogging for an hour.
However, let's say that you want to loose a certain amount of weight and you plan to do it by walking your dog when you get home from work instead of just sitting and watching TV. You will want to calculate how many calories you will burn walking your dog, but that will not equal the number of calories you will lose.
The reason for the discrepancy is that you need to take into account the number of calories you would have burned sitting watching TV. Sitting burns one-third the number of calories that walking a dog burns, so you would only be losing two-thirds of the number of calories you calculated.
To calculate the actual number of calories you will lose each day, subtract the number of calories burned by the old activity from the number of calories burned by the new activity.
Male 35, 5'11", 185 lb: BMI=25.8 BMR=1,885 RMR=1,796
Walking - with dog
252 calories in 1 hr
Sitting - quietly (e.g., watching TV)
84 calories in 1 hr
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You will now be burning 252 calories during the same hour each day in which you were previously burning 84 calories, so you will have a net loss of 168 calories per day:
252 (new routine) - 84 (old routine) = 168 calorie loss per day
Based on a daily calorie loss of 168 calories, you can now use our Weight Loss Calculator to calculate either how much time it will take to lose a certain amount of weight, or how much weight you will lose over a certain amount of time.
Recalculating Weight Loss
As you lose weight, activity becomes easier and you burn fewer calories performing the same activities. Therefore if you are planning on losing a great amount of weight, you may want to make adjustments as you progress. You can eat less, exercise more, or simply recalculate the date you will reach your goal.
If you weighed 185 pounds when you began and you lost 20 pounds, you would then burn 27 fewer calories each day walking your dog. In addition, your RMR (Resting Metabolic Rate) would drop 90 calories per day.
Male 35, 5'11", 185 lb: BMI=25.8 BMR=1,885 RMR=1,796
Walking - with dog
252 calories in 1 hr
Male 35, 5'11", 165 lb: BMI=23.0 BMR=1,760 RMR=1,706
Walking - with dog
225 calories in 1 hr
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But there is good news, too. You will have improved health and appearance, and your BMI (Body Mass Index) will have dropped from Overweight to Normal Weight. And the same will be true for your dog!
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