Finally Answered: How Many Calories Did I Burn?

How Many Calories Did I Burn

The most common question of people who are very conscious about their weight and health is…how many calories did I burn doing this or that? Sounds familiar? Maybe you are one of them!

Counting calories to lose weight for both men and women has two essential factors, calories consumed and calories burned. These factors can determine if your input is enough or if you are doing less. Being wise in your food choices while strolling along the aisles of the supermarket and meticulously running through the labels of each product that you are putting in your cart, enable you to monitor the calories you are consuming.

Meanwhile, if counting calories you take is a hard work of pen and paper (if you are really serious on counting them!); it is extremely difficult to estimate the calories you burn. However, it is vital to know these things to be able to equip yourself in keeping track of how many calories you burn in specific activities you do. In doing so, you will be in the right track on becoming successful on your goal of losing weight, or just simply to be fit and healthy!

Physical Activities and Calories

Although all physical activities including taking a rest are known to burn off calories, many still do not have any idea how the calories burned are measured and estimated. One of the most important factors that affect the rate of how fast you can burn off calories is how much are you doing physically?

There is a measure called the activity factor which is based on your physical activity level. Graded with values as the activity factor, this should be multiplied by your Basal Metabolic Rate or BMR which then will give you an estimate value of the amount of calories you burn in a day.

Take a look at this list of physical level categories and their corresponding activity factor value:


  • Little or no physical activity = 1.2.

Mildly Active

  • Light exercise 1-3 days per week = 1.375.

Moderately Active

  • Moderate exercise 3-5 days per week = 1.55.

Very Active

  • Moderate-to-hard exercise 6-7 days per week = 1.725.

Extremely Active

  • Hard exercise 6-7 days per week = 1.9.

Aside from the activity factor, to be able to know an estimate of how many calories do you burn each day, you have to know your BMR.

This can be computed using the widely-used formula of Harris-Benedict equation:

Calculating BMR using the Harris-Benedict Equation:

  • Calories Did I BurnFor Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years).


  • For Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years).


To equip yourself with all of these facts about? How many calories did I burn’ will surely benefit your plan of being fit and healthy. Yet, you cannot still stock up yourself in counting calories alone. Balancing everything you do and eat is nevertheless the most sensible thing to do.