Physical activity calorie calculator

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There are many sites on the internet that offer a calculation of the number of calories you will burn through exercise. There are a few things to explain. All these calculations are no more than approximations. This is not an exact science and the personal answer for you will depend on your age, sex, height, weight and the level of activity you engage in. The main difference between the sexes is that men have a slightly higher metabolic rate when resting, i.e. men burn more energy to breathe and pump blood round the body because, on average, the rib cage is heavier to lift and the body frame is bigger so the blood has to be pumped further. It is important to start with an estimate of the basal rate, the rate of energy consumption at rest, and then add activities.

If your lifestyle is largely inactive, your energy consumption is low. Thus, if you sit most of the day at work, drive instead of walk and never raise a sweat, you probably only add 500 calories a day to your basal rate. But if you are slightly more active, you have to be honest enough to place yourself as a light, moderate or very active exerciser. To give you a guide, if you walk slowly four or five times a week, this is light exercise. But if you walk at a rapid pace or play a sport such a tennis, this is moderate exercise. Very active people work out at the gym and/or play sports to a good standard four or so times a week. This ignores the work element which can also involve heavy lifting or carrying.

The standard calculators assume that cutting 500 calories per day from your total intake enables you to lose one pound in weight every week, i.e. that one pound of fat is equivalent to 3,500 calories. The best plans never drop your intake below 1,200 calories per day. This is taken to represent basic nutrition. Anything less than this can damage your health. Similarly, it is better not to aim to lose more than two pounds per week. Plan for a balance of reducing 250 calories per day through diet and 250 calories through exercise, This way you lose weight and replace fat with lean muscle tissue.

	Basal Rate   Activity Imperial Metric Gender: Male Female Age:       Weight: kg     Height: cm     Weight: Lbs     Height: Ft In Your weight: kg     Your weight: Lbs     Time spent: hours min Select an activity:   Results Your Basal Metabolic Rate (BMR) is   Calories/day Your daily calorie needs for different levels of activity: Activity Level   Calories Little to no exercise     Light exercise (1-3 days per week)     Moderate exercise (3-5 days per week)     Heavy exercise (6-7 days per week)     Heavy exercise (2x per day, extra heavy workouts)     Results This activity would take you   calories