Calories Burned During Exercise: This Is How Much Energy You Burn

You held out for a whole hour and jogged through the forest. Now you’re really hungry: before you munch on a huge portion of pasta, it would be good to know how many calories you’ve burned through exercise.

Exercise and calorie consumption

Treating yourself to something – not least for this reason, many people do sport. The training should increase the calorie requirement so that chocolate, cake, and pizza do not end up on the hips. How high the energy consumption is depends on the sports, the duration, and your current weight. Our calorie calculator uses these parameters to determine the number of calories burned. In addition to consumption through activities, the so-called basal metabolic rate is relevant for the overall energy balance. It is naturally higher in men than in women and young people burn more than older people. With our requirement calculator, you can determine your daily requirement with just a few entries and do not have to look long in a table. For example, you can better plan your weight training diet.

Which sport burns the most?

In general, intense activity is more effective than moderate activity in terms of calorie consumption. Jogging burns more energy than walking, and weight training burns more energy than calisthenics. Endurance training performs better in terms of consumption than strength training. But if you have more muscles, your basal metabolic rate is higher, so a mixture of both activities is best. It is not uncommon for the energy requirement from sport to be overestimated. The body of well-trained athletes, for example, has gotten used to the stress and uses energy very economically. On the other hand, untrained people with a high body weight burn more for the same activity.

How much sport do you need?

If high-calorie consumption in as short a time as possible is important to you during your sporting activities, then you should train more often for short, intense workouts than once or twice a week for a long, slow workout. Heart rate can be a good indicator of intensity. Trained people burn the most at 80 percent of their maximum heart rate. However, if you are not yet very fit, you should initially exercise more moderately and with a lower heart rate – otherwise, there is a risk of overloading yourself. If the main focus of sport is a high calorie consumption to lose weight, activities that activate as many muscle groups as possible are recommended. Swimming, Nordic walking, cross-country skiing, and basketball, for example, challenge the entire body and burn more calories than cycling, for example, where the upper body remains largely passive.