If you are exercising to lose weight or maintain weight, you will want to measure the calories burned during exercise. Adding the number of calories burned against the number of calories consumed each day will help you eat the ideal amount for your weight goal. Use the popular online calculator to calculate your calorie goals instead of trying to do complicated calculations yourself.
Method 1 of 3: Record the calories burned on an exercise bike or other machine
Step 1. Enter your weight as indicated in the control of the machine
Determine your weight as precisely as possible on the scales in your gym.
Step 2. Start exercising
The machine records the calories burned based on your body weight and exercise intensity.
Step 3. Write down the number of calories burned in a journal or smartphone
Method 2 of 3: Record the calories in a smartphone app
Step 1. Download a calorie counter or exercise app from the iTunes Store or Google Play
Step 2. Enter your current weight in the app
Step 3. Select the exercise you want from the app's menu
Choose an intensity level if necessary, such as low, medium, or high.
Step 4. Enter the length of time you have exercised
Alternatively, enter the distance you spent exercising. Alternatively, enter the distance run during the training.
Step 5. Record the calories burned in the app or in a separate notebook
Method 3 of 3: Find the correct number of calories to burn
Step 1. Determine how many calories you are consuming each day to meet your weight goals
- Enter your height, gender, activity level and weight loss goals into an online calculator.
- Write down the number of calories you should be eating each day in a journal or smartphone. You shouldn't lose more than 1 to 2 pounds a week.
Step 2. Exercise just enough to lose 1 to 2 pounds per week in conjunction with your diet
- Once you've calculated your weight loss goals for a weekly loss of 1 pound, you can burn up to 3,500 calories with exercise to lose another pound.
- When calculating your calorie goals for a weight loss of 2 pounds a week, replace any calories burned in exercise with food. For example, if you burn 300 calories exercising, eat 300 calories of healthy foods to compensate.
Step 3. Write everything down as you work on your weight
Write down all of the foods and exercise you have done so that you really have a track of your calories.
- You will never be able to figure out the perfect number of calories you burn while exercising. However, you can appreciate it quite well.
- When you lose weight, you need to exercise harder to burn more calories. You need to go faster, uphill, or a longer distance, and do extra repetitions while training.
- Don't download a calorie counting app until you've read customer reviews. The ratings provide a lot of information about how well the app has worked for other people.