You’re walking, running, biking, and hitting the gym. But, how does the work impact your overall weight loss plan? We know, in order to get the scale to drop, we need to burn more calories than we consume. To determine the number of calories your body uses per day, utilize our calorie calculator. From there, the recipe for weight loss is simple. Follow a healthy diet plan for your daily calorie intake amount and goals. Add regular exercise to burn even more calories, boosting your results and taking your body to the next level. Search for your favorite energy-expending activities. Enter your body weight, exercise duration, and let the calories burned calculator do the rest. You’ll no longer leave the gym wondering, “how many calories did I burn?”

Regular cardio exercise gets the calorie-burning job done. But, how do popular exercises stack up against each other? For a 150-pound person, running 45 minutes outdoors depletes about 408 calories. Cardio exercises with longer duration and lower intensity burn an ample amount of calories and fat. Lace up a pair of running shoes, hit the pavement, and you’ll see noticeable results in no time. The same person, performing for 45 minutes, spends about 357 calories swimming, 306 calories walking, and 357 calories rowing. Additionally, short-duration, high-intensity cardio exercises score big numbers. For our exerciser, a 15-minute max sprint workout could yield 306 calories burned.

While challenging your muscles to build tone, strength training burns calories, too. Our exerciser burns about 127 calories with 15 minutes of overhead dumbbell lunges. Search for strength exercises by category and primary muscle group to see how many calories burned. To build a highly efficient weight loss program, incorporate a variety of cardio and strength training exercises into your workout routine. The more calories you burn with regular exercises, the more you subtract from your calories eaten and daily calorie intake to increase your overall rate of weekly weight loss. Choose activities you enjoy, get out, and start burning!