One of the most important aspects of losing weight is understanding calories in, calories out. You have to burn off 3500 calories more than you consume to lose one pound. Now eating healthier, getting fit, building muscle, increasing the effectiveness of your cardiovascular system are all going to affect your rate of metabolism and can't be measured necessarily, BUT as a general rule you have to reduce your calories eaten and increase your calories burned. Calories in are easy to track and there are many websites that are great for this: Spark People (the one I use) My Fitness Pal and Fitocracy. Calculating calories burned is the difficult part since there are so many variables and it will be different for each person, each activity, and each time you do it depending on how hard you work. So, I found this equation on the Life Strong website. I would assume it to be accurate.
- For Women:
- Calories burned = (0.074 x age in years – 0.05741 x weight in pounds + 0.4472 x average heart rate – 20.4022) x time elapsed in minutes / 4.184
- For Men:
- Calories burned = (0.2017 x age in years + 0.09036 x weight in pounds + 0.6309 x average heart rate – 55.0969) x elapsed time / 4.184.
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