# CALORIES BURNED CALCULATOR AND THE BEST EXERCISES AT HOME

The calories burned calculator is not only one and you can use the results to lose weight, gain weight, keep it constant or have more detailed information on your body needs.

If a person introduces a higher or lower amount of calories than consumed during daily activities, then weight will increase or decrease, respectively. If you learn to calculate how many calories you burn in a day, you can keep your weight within the normal ranges or monitor your progress in physical exercises.

Let us discover what calories are, how many calories you can burn in a day and the best calorie burning exercises at home.

### Calorie definition

Regardless of what activity our body does – whether it’s pumping blood or lifting weights – it needs energy – in the form of calories – to achieve it.

Calorie is a unit of measurement of energy. Humans need a specific caloric requirement per day. This is defined as the amount of food-based energy needed to compensate for the energy expenditure that everyone sustains for physical and mental activities that are performed everyday. The daily energy requirement is measured in calories. In common language, the word “calories” usually means kilocalories.

The amount of energy (calories) in a specific food depends on how many proteins, fats and carbohydrates it actually has. Each gram of protein or carbohydrate in a food provides 4 calories to your body; however, fat contains almost twice – 9 calories per gram – and that is why fatty foods are termed “substantial”.

How many calories do you burn in a day? It is an interesting question, and we have the answer!

Keep reading to know the calories burned calculator.

### How many calories do you burn in a day?

The human body is a kind of engine that constantly consumes fuel, namely calories, even during sleep. The basal metabolism indicates the number of calories burned by the body in a day to simply keep itself alive.

Basal metabolism varies according to age, sex, height and genetic factors. To get a reliable value of the calories consumed each day, start finding your basal metabolism.

### Calculation of Basal Metabolism

To get a precise figure of daily energy consumption you need to calculate how many calories you burn with physical activity. People have a different calorie requirement based on the energy expenditure required by the exercise.

In order to obtain a specific calories burned calculator, you need to multiply the basal metabolism according to these criteria:

-If you do not train or follow a very sedentary lifestyle, multiply the basal metabolism by a coefficient of 1,2;

-If you perform moderate physical activity (1-3 times a week) or are slightly active, then the coefficient is 1,375;

-People who train 3-5 times a week or follow an active lifestyle must multiply their basal metabolism by 1.55;

-If you exercise almost every day and do very physically intense work, then multiply the figure of basal metabolism by 1,725;

-If you exercise every day (even more than once) and do a very hard job, multiply the figure by 1.9.

Until now, we have seen the calorie burned calculator and that it also depends on physical exercise. Let us find out together the exercises that burn the most calories.

### Exercises that burn the most calories

Exercise is one of the best habits to adopt to keep fit and ensure good physical and mental health. Physical activity, in fact, increases the body’s energy consumption and allows you to get rid of calories excess, which is often the main cause of overweight.

As if it is not enough, exercise helps to keep the muscles and joints in good condition, making them more and more resistant.

Nowadays, there are different types of training and physical activity that allow you to exercise without necessarily going to the gym. Here are some calorie burning exercises at home:

-Going up and down stairs (even at work, instead of taking the elevator) as exercise can help you burn from 300 to 500 calories, based on the time you dedicated to this activity.

-Running without stopping helps you burn from 350 to 450 calories (with an average of 1.6 km in 8 minutes).

-Squat not only helps you burn fat, but also strengthens the muscles of the buttocks, legs and abdomen. To burn 80 calories, we recommend 8 series of 20 repetitions with a break of 45 seconds between each other.

– Cycling is an excellent exercise for cardiovascular health. It also strengthens different muscle groups in our body. An intense session of 45 or 60 minutes can help you lose 300 to 400 calories.

-Few people know that an activity as pleasant as that of dancing is also an effective way to train the body and lose weight. Depending on the intensity and rhythm, dance helps you lose from 180 to 200 calories each session.

Did you find our calories burned calculator useful? Share it with your friends, start immediately to burn calories, and get in shape with our exercises to do at home! :)

If you need any help or nutritional information, our Scientific Team is always at your disposal.