|  | Diet Nutrition | Weight Control

How to Count Burned Calories

Knowing how many calories you burn will help you determine how much to eat. Use the steps in the first section if you wish to use the method of adding the calories burned for each of the individual activities you engage in throughout the day. Or use the formulas in Sections 2 through 4 to estimate your daily calorie burn based on the overall intensity level of your day's activities.

Things You'll Need

  • Calculator
  • Internet access
Show More

Instructions

  1. Calculating Daily Calorie Burn by Individual Activity

    • 1

      Using the Calories Burned Chart resource, look up all the activities you plan to perform over the next 24 hours. Find the corresponding calorie expenditure for each activity in your weight category.

    • 2

      If need be, adjust the calorie amount to be consistent with the length of time you will be performing the activity. For example, some of the calorie figures correspond to 1 hour of engagement. But if you'll only be engaged for 20 minutes, divide the calorie figure by 3.

    • 3

      Add the calories burned for each activity. The total is your estimated daily calorie burn.

    Resting Metabolic Rate (RMR)

    • 4

      Calculate your RMR to find out how many calories you burn while at rest. First, convert your weight in pounds to your weight in kilograms by dividing your weight in pounds by 2.2.

    • 5

      FORMULA FOR MEN
      Age Group 10 to 18: (17.5 x weight in kg) + 651 = RMR
      Age Group 18 to 30: (15.3 x weight in kg) + 679 = RMR
      Age Group 30 to 60: (11.6 x weight in kg) + 879 = RMR
      Age Group 60 + : (13.5 x weight in kg) + 487 = RMR

    • 6

      FORMULA FOR WOMEN
      Age Group 10 to 18: (12.2 x weight in kg) + 746 = RMR
      Age Group 18 to 30: (14.7 x weight in kg + 496 = RMR
      Age Group 30 to 60: (8.7 x weight in kg) + 829 = RMR
      Age Group 60 + : (10.5 x weight in kg) + 596 = RMR

    Thermic Effect of Exercise (TEE)

    • 7

      Determine your activity level:
      Sedentary: Persons under the care of someone else. Minimal activity engagement such as watching TV, reading, playing cards, etc.

      Lightly Active: 8 hours of sleep; 12 hours sitting or standing; 3 hours of light activity such as walking, housework, etc.; 1 hour of aerobic or resistance training exercise daily.

      Moderately Active: 8 hours of sleep; 11 hours sitting or standing; 3 hours of light activity such as walking, housework, etc.; 2 hours of aerobic or resistance training exercise daily.

      Very Active: For persons whose lifestyle requires them to perform moderately intense activities for most of the work day. The active intensity equivalent of running 9 to 13 miles per day.

      Extremely Active: For persons whose lifestyle requires them to perform highly intense activities for most of the work day. The active intensity equivalent of running 14 to 17 miles per day.

    • 8

      Find your corresponding Activity Factor (AF)
      Sedentary: Men = .3 / Women = .3
      Lightly Active: Men = .6 / Women = .5
      Moderately Active: Men = .7 / Women = .6
      Very Active: Men = 1.1 / Women = .9
      Extremely Active: Men = 1.4 / Women = 1.2

    • 9

      Multiply RMR by AF to get TEE.

    Calculating Daily Calorie Burn by Day's Intensity

    • 10

      Add RMR to TEE. Label the result CBF (Calorie Burn before Food).

    • 11

      Multiply CBF by .1. Label the result TEF (Thermic Effect of Food).

    • 12

      Add CBF to TEF. The result is your estimated daily calorie burn.

Weight Control - Related Articles