Calculation of energy expenditure for one workoutINSTRUCTIONS
Author: Timko Ilya - master of the whole project and fitness trainer. All articles by the author ➤
Hello. The calculator presented below will help you calculate how many kilocalories you burn during a workout in the gym. The average error is only 5% - 10%. Be sure to read the instructions. Instructions 1. Many exercises are grouped by biomechanical similarity. Therefore, if you can't find a specific exercise, simply select the appropriate group. 2. For exercises where each arm/leg is loaded separately (dumbbells, crossover, etc.), you need to sum their weight. For example: if you did lateral raises with 10 kg dumbbells, you should enter 20 kg for the weight. In exercises with dumbbells and machines where you lift the weight alternately with different arms/legs, you also need to sum the weight, but the number of repetitions should not be summed. For instance: if you performed a bent-over row with a 10 kg dumbbell for 10 repetitions with each arm, you should write 20 kg for weight and 10 for repetitions. 3. If you performed several sets with the same weight, you can sum those sets into one box. For example, if you bench pressed 100 kg for 10 repetitions across 4 sets, you enter 40 in the "reps" box. It’s simpler this way. 4. If you do not have enough boxes to record repetitions and weights for a specific exercise, select that exercise again and continue entering your results on a new line. 5. Weight is entered in kg. For exercises where you used ONLY your body weight, you don't need to enter anything. For example, if you performed dips without any weight, leave the weight field empty. However, if you added 10 kg, you should enter 10. P. S. Don’t forget to periodically save your data to the server (the gear icon at the top of the screen). This way, you can retrieve them if they accidentally disappear or upload them to another device.
When creating this calculator, sources of information and scientific works were used: 1. Energy consumption during physical exertion 2. Energy consumption during physical exertion of varying intensity 3. Energy consumption during classes different types of physical exercises 4. Zones and intensity of physical activity
Approximate energy expenditure during a workout
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| Duration of the workout | Weight 60 kg | Weight 80 kg | Weight 100 kg |
| 1 hour | 220 | 250 | 280 |
| 1.5 hours | 310 | 375 | 420 |
| 2 hours | 440 | 500 | 560 |
| 1 hour | 285 | 325 | 365 |
| 1.5 hours | 400 | 490 | 545 |
| 2 hours | 570 | 650 | 730 |
| 1 hour | 350 | 400 | 450 |
| 1.5 hours | 525 | 600 | 675 |
| 2 hours | 700 | 800 | 900 |
| YES | NO |