If you are overweight and on a journey to lose extra weight you must track your daily calorie burn. Be it running, cycling, swimming, or whatever exercises you have included in your plan, tracking the calorie burn can help keep focused on your journey.
In this article, I am going to share the process of using a free online calorie-burned calculator, which gives an estimate of how many calories you will burn if you perform certain activities (like swimming, walking etc) for a certain time.
Let’s dive into the world of calories and understand how our activities contribute to burning them.
What Are Calories?
Calories are units of energy our body uses to perform any kind of activity. Whether you’re resting, eating, walking, or sprinting, your body requires energy, and these units of energy are what we call calories.
Think of it like an electric meter; just as you measure electricity usage, you can also measure energy (calories) used by your body.
How Are Calories Burned?
Calories are burned in three primary ways:
1. Basal Metabolic Rate (BMR) – This is the energy expended at rest, like when you’re sleeping or simply sitting. Even when you’re not moving, your body burns calories to keep vital functions like your heart beating.
2. Physical Activities – Any type of movement from walking to intense workouts is counted as physical activity. The more active you are, the more calories you burn.
3. The Thermic Effect of Food – Digestion, absorption, and metabolism of food also require energy. This process accounts for about 10% of your daily calorie usage.
Why Track Your Calorie Burn?
So, why track calorie burn?
As I mentioned at the beginning of the article, one of the reasons is to track your weight management. However, this is not limited to this.
There could be other health goals whether you’re aiming to enhance fitness, gain muscle, or simply stay active, knowing your calorie burn can align with dietary adjustments for better outcomes.
Using a Calorie Burn Calculator
I’ve created a Calorie Burn Calculator that you can use to estimate how many calories you’re burning based on various activities:
1. Input your weight: For example, if you weigh 65 kg, enter this into the calculator.
2. Choose your activity: From cycling, walking, running, or swimming, pick the activity you’re engaged in.
3. Enter the duration: Specify how long you perform this activity and then hit the Calculate button.
4. The final result of the calculator will be displayed at the bottom.
Let’s take an example. If I’m cycling for 45 minutes, the calculator might estimate I burn around 390 calories. This tool gives you a good idea of your energy expenditure, helping you plan and track your fitness goals more effectively.
Other helpful health calculators
We have many other free online health calculators that you can use to track you other aspect of your health:
- Body Fat Calculator to help you understand your body composition.
- Ideal body weight calculator.
- BMI calculator to calculate the your Body Mass Index.
- Golden Ratio Calculator for Face: Check how beautiful you’re
Encouragement for Better Health
Remember, knowing how many calories you burn isn’t just about weight loss. It’s about gaining control over your health, understanding your body’s needs, and optimizing your lifestyle for well-being.
Whether you’re an early morning jogger or someone enjoying leisure activities, tracking your calorie burn can be a part of living more mindfully.
Keep moving, stay informed, and let’s work together towards a healthier, happier you. And don’t forget to drop your comments below if this video was helpful, or if you have any questions!
Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.