How Many Calories Does A Good Workout Burn?


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    Are you planning to make your workout more strenuous to burn more calories? But do you have any idea how many calories you can burn in a day? The count of calories you can burn greatly depends on the physical activity & the time of your workout sessions. In approx. 35 workout sessions, you can burn 100 calories extra and you will be losing an extra one pound of body fat. If you are looking to shed down those unwanted pounds from your body, then it’s must for you to prepare a workout plan which helps to burn more calories in few workout sessions.

    Hope you people are aware of the word “Calories – Yes, it’s a unit used to measure the energy produced by a specific food to maintain the function of your body. The primary source of calories will be – Carbohydrates, fats, and proteins. The calorie count will also vary based on the type of food. For instance: 1gram of carbs and proteins produces approx. 4000 calories, on the other hand, 1gram of fatty foods gives 9000 calories. Shocking, right? This is the reason why people sticking to weight loss are used to fatty foods.

    How are calories burned?

    Calorie burning mainly depends on the process called metabolism. Do you know what is metabolism? This is the process by which your body converts the foods you eat into energy. This fat-burning process is very important to get successful weight loss results.

    If you want to burn more calories, then you can opt for strenuous exercise such as – cycling, playing tennis, running, etc. All these will induce the fat-burning process and help to keep your body active all the time.

    There are some other factors that determine how you can burn calories including:

    Body Weight – Compared to normal-weight people, overweight people tend to burn more calories faster.

    Muscle Mass – As your body requires more energy to perform its function, for people who are having more muscle mass, the calorie burning process will be done faster.

    Workout Session – If you perform strenuous workouts & high-intensity exercises, then you can burn more calories.

    Try this too: How Can You Lose Weight in One Day?

    How many calories should you burn per day?

    It’s always better to plan your weight loss in a systematic way. If you’re looking for a formula to calculate your daily calorie burn, use the formula given below:-

    The Formula is very simple: Multiply your Basal Rate (BMR) with your Average Activity Levels.

    BMR Stands for – The Number of Calories you burn by resting. The value of BMR depends on your age, weight & height.

    Now we can see the calculation to find out your BMR Rate:

    For Men: 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)

    For Women: 655 + (4.35 x weight) + (4.7 x height) – (4.7 x age)

    Best Calorie Burning Activities

    We all know that calorie burn can lead to weight loss, right? Are you looking for simple tips to maximize your calorie burn and accelerate your fat loss and fitness journey? Do not worry, as you are on the right page. Read on to know some expert advice on the fastest ways to burn calories without compromising your health and nutrition right here!

    Usually, the number of calories you burn mostly depends on your age, height, weight, rate of metabolism, genes, the intensity of exercises and muscle mass, and so on. However, to lose those extra pounds from your body, it’s a must to accelerate your fat loss process and get started with your fitness journey.  If you are searching for the best calorie-burning activities, continue reading!  By following this, you can burn more calories and lose weight faster ever than before.

    Maintain a Good Dietary Plan:

    Discuss with your dietician or nutritionist to get a customized dietary plan which helps to enhance your weight loss routine. Make sure to stick with a diet routine that has fewer calories yet is healthy which promotes weight loss while maintaining healthy body function.

    Daily Activities:

    Plan your daily routine in such a way as to burn some calories & speed up your weight loss. Basic lifestyle changes such as using stairs instead of elevators, mopping the floor instead of vacuum, eating balanced yet healthy food by avoiding junk foods can boost your weight loss journey. Since doing household chores is counted as moderate intensity physical activity, doing all these will result in a good amount of calorie burn.

    Plan for Workout Session:

    Consult with your personal trainer to suggest a workout session that works the best for you to burn a good amount of calories without sacrificing your body’s function. You can try out some basic exercises like running, swimming, cycling, jogging, and other anaerobic exercises that can help you to achieve the best results in no time.

    How to track calorie burn when you exercise?

    To track the calories burned during a workout, you need to first figure out MET, i.e. Metabolic Equivalent.  Calculating the MET value will help you to plan your workout session based on the calorie amount you want to burn.

    To calculate MET, you must know how your body uses energy.

    The formula to calculate MET is:

    1 MET = 3.5 mL oxygen consumed per kg of body weight per minute (approx.)

    Once you found the MET value, then you can start calculating the number of calories burned during an exercise. For this, you can apply the simple formula given below:

    Calories burned per hour = MET x weight in kg


    Now you are well equipped with the calorie-burning process & the workouts you need to carry out to initiate your calorie burning process. So what are you waiting for? Book your FREE Consultation with our dieticians at ChooseClinic to get the customized diet plan to kick start your weight loss journey! Follow a good dietary routine & get ready to enjoy your slim & healthy body!

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