When exercising how many calories should you burn

How you burn your 3, or 7, calories a week -- or or 1, calories a day -- is entirely up to you. A pound person will burn about calories during an intense 1-hour run, calories during a 1-hour rollerblading session or calories during a 1-hour aerobics session, according to MayoClinic.

Also note that the number of calories you'll burn during any given activity is going to vary depending on your current weight. That pound person burns calories per hour during an 8-mile per hour run, while a pound person is going to burn 1, calories during the same amount of time. As such, keep in mind that the "calories burned" readings on your pedometer watch or fitness equipment may not be entirely accurate.

If you're wondering whether you're burning too many calories or pushing yourself too hard during a workout, the best gauge may be your body's signals. If you're "overtraining" and pushing your body too hard, you may start to feel symptoms such as extreme fatigue, crabbiness, depression, cramping or muscle pain, loss of motor skills or lack of focus or motivation. If you don't take a rest at this point, you may end up getting hurt or losing all motivation for exercise in the future.

Calorie burn depends on a number of factors, but Holly explained that a woman who weighs between and pounds will burn approximately calories per hour when working out at 80 to 90 percent of her maximum heart rate. Therefore, she suggests putting in 30 to 40 minutes during a cardio session. You'll expend fewer calories with strength training, but building lean muscle helps your body burn more calories even at rest, which helps to offset the difference.

So, "you should also aim for 30 to 40 minutes during a strength training workout," Holly said. Of course, the most accurate way to track your calorie burn is with a heart rate monitor, which can be programmed with stats like your height, age, weight, and BMI. Still, Holly cautioned against getting too wrapped up in the numbers. Working with a registered dietitian can help get you back on track.

The activity levels the equation uses are as follows :. For example, a postal worker who walks all day for their job would have an activity level of 1. A desk worker who walks several times a week for exercise would have an activity level of 1. As you can see in the above examples, activity level has a lot to do with how many calories a person needs each day.

How much you burn has to do with how much you weigh. For example, people will burn the following number of calories in 30 minutes of doing these tasks based on their weight:. To use it, simply input your activity, time spent doing it, and your weight. Yes, males and females burn calories at different rates. This is why sex is included as a variable in the equation, along with age and weight, which also affect the number of calories a person burns.

Males generally have less body fat than females. They also tend to have more muscle mass. More muscle means the body burns a higher number of calories while at rest. So, generally speaking, males usually burn more calories than females overall. Once you know how many calories your body needs to maintain your current weight, eating fewer calories than this will usually lead to weight loss. For example, a person with a calorie need of 2, per day to maintain their current weight can lose weight if they eat 2, calories per day.

As an alternative, you can eat the same number of calories but do more exercise to burn calories. This will also lead to a calorie deficit. Conventional wisdom is that you need to burn 3, calories to lose 1 pound. If during week one you burn calories per 30 minutes on the elliptical, but are able to increase that to during the next week, you know your fitness level is progressing and you're working harder. Fitness provides numerous benefits beyond calorie burn. You release feel-good chemicals that improve your mood.

Daily activities are easier when you are fit. You protect yourself from injury and chronic disease. Also, exercise helps you sleep better and can improve your self-esteem. Fitness General Fitness Other Sports. By Andrea Boldt Updated July 10, Lisa Maloney, CPT. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4, hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings.