Calories Expended by Occupation – The Number Of Calories Does My Job Burn

 

How Many Calories Does Cycling Burn?

Video taken from the channel: leonardmlee


 

Calories burned standing vs sitting?

Video taken from the channel: The Healthy Dad


 

How Calorie Counters Actually Work

Video taken from the channel: Tech Insider


 

How Many Calories Will I Burn Sitting vs Standing?

Video taken from the channel: BTOD.com


 

How Many Calories Do I Burn A Day? + Calorie Calculator For Weight Loss

Video taken from the channel: Fit Father Project Fitness For Busy Fathers


 

Average Calories Burned Per Day (Men & Women)

Video taken from the channel: The Healthy Dad


 

How Many Calories Do You Burn Lifting Weights?

Video taken from the channel: Paul Revelia


Calories Burned by Occupation How Many Calories Does My Job Burn? With the average American working a 40 hour work week, the number of calories that you burn during your working day is no small or dismissible variable in staying fit. A calorie counter and nutrition facts database for tens of thousands of foods, including generic foods, brand name foods, and menu items from hundreds of fast food and table service restaurants Calories Burned by Occupation. By way of comparison, the Compendium reports that the calorie burn for a desk job is 119 calories per hour.

To compare the fitness benefit versus the potential financial gain or loss from working in these jobs, we’ve also included their average annual salaries. Calories burned during work, daily activities and hobbies is influenced by body weight, intensity of exercise, conditioning level and metabolism. For the activities and exercises below, NutriStrategy calculates calories burned per hour for the body weights of 130, 155, 180 and 205 pounds. How many calories does working at my job burn? Steps burn calories, but exactly how many varies from person to person.

The more you weigh, the more you burn. An average person (155 pounds) burns approximately 100 to 105 calories per 2,000 steps. However, some jobs count as a workout all on their own.

We worked with our colleagues at PayScale to compile a list of jobs that burn the most calories compared with a desk job (102.5 calories an hour), along with their typical annual pay. Calorie counts are approximate and based on a 145 pound person. Note: Accurate determination of the Calories you burn can only be accomplished by individual physiological testing. However, this calculator provides a reasonable estimate of your needs, and can be used to quickly compare the effects of different exercises on your total energy expenditure. P90X has taken the world by storm.

Tony Horton’s fitness program is an awesome sweat generating home workout session.As the program states on average each workout burns 600 calories, yet if you are tracking your calorie in take and expenditure you might be looking for a more personalized view of calories burned during P90X. As you can see in the above examples, activity level has a lot to do with how many calories a person needs each day. Many people think they need to exercise hard to burn calories throughout the day.

The employment site Monster.com teamed up with fitness website CalorieLab to find the occupations that burn the most calories as compared to a typical desk job, which burns around 102.5 calories.

List of related literature:

As a result, compared to workers in 1960, men now burn an average of 140 fewer calories each day at work, and women burn 124 fewer.

“Lose the Clutter, Lose the Weight: The Six-Week Total-Life Slim Down” by Peter Walsh
from Lose the Clutter, Lose the Weight: The Six-Week Total-Life Slim Down
by Peter Walsh
Potter/Ten Speed/Harmony/Rodale, 2015

Since maintenance calories are burned off at the rate of about 125 calories per hour, whether any work is being done or not, any improvement that saves human time saves energy (assuming the investment of work calories is the same).

“Living within Limits: Ecology, Economics, and Population Taboos” by Garrett Hardin
from Living within Limits: Ecology, Economics, and Population Taboos
by Garrett Hardin
Oxford University Press, 1995

Asimba offers a variety of appraisal devices such as the ‘Body Mass Index, the ‘Burn Calculator’ (which calculates the number of calories an individual will burn in given physical activities), ‘Resting Metabolic Rate Calculator,’ and electronic log books for training.

“Body Fascism: Salvation in the Technology of Physical Fitness” by Brian Pronger
from Body Fascism: Salvation in the Technology of Physical Fitness
by Brian Pronger
University of Toronto Press, 2002

In comparison, office work—such as sitting in meetings or working on a computer—burns roughly 100 calories an hour.

“The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It” by Kelly McGonigal
from The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It
by Kelly McGonigal
Penguin Publishing Group, 2015

Data collected from accelerometers during physical activities that require high-energy expenditure but low levels of movement (such as lifting weights) can underestimate calories burned (Cready et al., 2013).

“Sensor Technologies: Healthcare, Wellness and Environmental Applications” by Michael J. McGrath, Cliodhna Ni Scanaill, Dawn Nafus
from Sensor Technologies: Healthcare, Wellness and Environmental Applications
by Michael J. McGrath, Cliodhna Ni Scanaill, Dawn Nafus
Apress, 2014

A poster on the wall in the office cheerily displays the number of calories burned per minute at our various tasks, ranging from about 3.5 for dusting to 7 for vacuuming.

“Nickel and Dimed: On (Not) Getting By in America” by Barbara Ehrenreich
from Nickel and Dimed: On (Not) Getting By in America
by Barbara Ehrenreich
Henry Holt and Company, 2010

This daily energy expenditure (EE) is comprised of three main components: resting metabolic rate (RMR) which comprises 60–75% of the total calories expended, diet-induced thermogenesis which accounts for 10–15% of the total, and activity thermogenesis, which is subdivided into exercise and nonexercise components [17].

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

For example, a person in a sedentary job (computer work or office work) may use about 9000 kJ per day, a manual worker lifting materials may burn approximately 12 500 kJ per day, and a heavy labourer or athlete may use up to 17 000 kJ per day.

“Health Assessment and Physical Examination” by Mary Ellen Zator Estes, Pauline Calleja, Karen Theobald, Theresa Harvey
from Health Assessment and Physical Examination
by Mary Ellen Zator Estes, Pauline Calleja, et. al.
Cengage Learning Australia, 2019

It burns more calories than most other occupations because chambermaids are on their feet most of the day and use quite a bit of strength making beds and so on.

“Rosemary Conley's Amazing Inch Loss Plan: Lose a Stone in a Month” by Rosemary Conley, Jan Bowmer
from Rosemary Conley’s Amazing Inch Loss Plan: Lose a Stone in a Month
by Rosemary Conley, Jan Bowmer
Random House, 2012

That for moderate work is 350–500 W (5–7.4 kcal/ min) (e.g. general labouring with a pick and shovel, agricultural work, ballroom dancing and tennis).

“Principles of Human Nutrition” by M. A. Eastwood
from Principles of Human Nutrition
by M. A. Eastwood
Springer US, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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113 comments

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  • I don’t think the average lifter is going to burn anywhere near 300 calories in a session. You MIGHT burn that much if you’re competing in lifting and your super intense session lasts 2 hours, but not for the 1 hour regular lifting session that 99% of us do. I’d say 150 cals burned would be the normal person’s absolute hardest day in the gym (a session you may do once a month), but on average we all probably burn around 70 cals

  • I lift weights moderately and walk 4 miles a day at leady and I notice I lose more weight WALKING. I also don’t get hungry after walking.

  • I realized this after a year of (mis)tracking my strength workouts with Polar H10 chest strap. I used to feel great that I was burning 1000+ calories doing full body splits and then eat accordingly! There’s a difference between Volume load on the heart (when running for example) which burns calories and Pressure load on the heart (when doing something like heavy squats) which doesn’t burn as much. A heart rate monitor reads both types of load as having the same impact on calories burned which is wrong.
    Now I just keep a fix calorie target of 2400 Kcals (1950 BMR + 450 for moving around and 5days/week 90mins workouts) and eat 2000-2200 for cutting and 2600 for bulking.

  • I was 185 Pd with %6 body fat when I lifted and did long cardio. Because of my busy life, I stopped cardio but continued lifting, I gained 50 pd with 20% body fat in 10 years.. I changed from being ripped and mucsular body to fat and miserable.

    I started doing 60 minute cardio 5 times a week 5 months ago and continue lifting, I dropped 30 pd and back to 12% fat. I still have 20 pd to go, but I am much happier now. Don’t skip your cardio session.

  • you might not burn calories during the session, but you put your body through a muscle recovery state that raises your calorie need intake in other words your metabolism, and the higher your muscle mass is, the more calories your burn at a sedentary state… while cardio just burns calories during the session but does not raises your metabolism that much… am i wrong?

  • Thank you for the video, and thank you for the truth. I am so tired of seeing all the broscience that is misguiding people. Keep it up. Got a sub from me

  • Am i the only one overate weight lifting in term of burning calories while 1 hr inclined walking on treadmill would be more effective?
    I switched from football playing to weight lifting and i eat the same but my weight is progressively increased (more fat looking at the mirror) if i want leaner look should i focus more on cardio rather than lifting weight? Can any body help me?

  • If your not getting leaner who cares if your gadgets claim 1000kcal burn. There are plenty of superstrong fat guys in the gym that prove the point made in the study.

  • You may swell just go to the gym, smash out 300-400 treadmill sessions until you are skinny enough to start clean bulking. Everything else seems like so much of a mix of things. You can’t build muscle on a caloric deficit. You may look horrible in a t shirt for a while, but I would much rather see the fat come off and then clean muscle being put on.

  • I started doing a “clean bulk” diet and within a month people have told me I looked slimmer/lost weight. I’m a 25 yr old male and my goal was to add about 10lbs to my overall weight in muscle, to get my size bigger (ie arms, legs, abs) and to be much stronger than I was. All I consume is quality protein from whey/casein, chicken, turkey along with nothing but complex carbs and healthy fats from avocados, avocado oil, and other oils.

    Am I on the right track to gain muscle over the course of the next 3-6 months?

  • I love your content. Ok so I just had a push workout and moved 27,000 lbs in 36 minutes and had an average heart rate of 134. According to assumptions in the study I burned like 100 calories? The premise violates the 2nd law of thermodynamics. I think I need to review the study. I guess it really depends on how you workout. If you are an ego lifting teenager sitting on a bench doing a set every 5 minutes and surfing on your phone sure. If you run around the gym on a misson leaving a puddle of sweat (and cleaning it up afterwards ��) it’s a totally different case. What about using heartrate as a guide?

  • I wear a chest strap Hr monitor synced to my phone app to monitor Hr and calorie burn, I know it’s not the most accurate tracker but it’s better than others for sure and the amount of calories burned during the lifting portion is minimal unless you’re lifting heavier weight overhead or something but great video!!!

  • Really how many calories you burn while lifting varies widely on how you work out. I do absolutely no cardio at all and I stay comfortably under 10% body fat year round. However, I do a ton of volume and have very short rest periods. This keeps my heart rate elevated and burns much more calories than someone who takes 3-5 mins of rest between each set. My rep ranges are anywhere from 12-50 reps. Yes, 50 at times. That said, I’ve burned appx. as many as 600-700 calories in a workout session. I’ve measured this using a heart rate chest strap monitor. May or may not be totally accurate, but the results speak for themselves IMO.

  • The “observation” bias you are talking about has no effect on what the study questions. Cardio vs resistance tranings. If both groups had masks and been in the same set up. Then when you compare these 2 groups the bias cancels out. The diference between cardio and resistance trainings remains.

  • This is why i do cardio…i often exceed my cals each day and i wonder if i would see more muscle if i lifted more and ate less….
    Yet i cant help but think both are equally importante

  • How many calories you burn during lifting is all about intensity (more load, less rest, compound vs. isolation, etc.). You can’t say cardio burns more calories than lifting without discussing intensity. If you perform a high-intensity lifting session and your heart rate stays high for 45-60 minutes, you’ll be burning a lot of calories. Same as if you performed cardio and kept your heart rate elevated for the same amount of time.

  • My fitbit claims I burned 732 calories in my workout yesterday, which was 80 minutes. My average heart rate was 128 bpm and I walked approximately 1.6 miles. I get that this figures aren’t 100% accurate but it’s got to be in the ball park. IMHO cardio is unnecessary unless it is cardiovascular conditioning you are after.

  • Lifting weight it’s way to put on weigh ( not loose it)… Doasnt metter if it’s muscle mass, your weight is going up. How properly train abs in order to expose them an burn fat, but not put any muscles on?

  • A lot of people think that your calories burned is dependent upon your heart rate, but that in fact has NOTHING to do with how much energy you are actually expending. Does anyone remember the equation “work done = force x distance” from middle/high school physics?

    Energy expenditure is determined by the distance a force is applied for. So in other words, your calories burned is ONLY determined by how FAR you can move a given amount of WEIGHT. A 154 lb person burns roughly 100 calories for every mile they travel, and it doesn’t matter whether they walk or sprint that mile, the calories burned would be identical. The only difference would be that sprinting completes that mile in a shorter time, and therefore burn those calories in a shorter time.

    Your heart rate ONLY measures how efficiently you can burn those calories. The more trained you are, the longer you can train, the faster you can go, the further you can go, and the more calories you can burn.

  • There is something off about this study you mention. I use a polar chest strap (heart rate monitor) every time i go to the gym (I’ve used it for over two years now) and on leg day and chest and back day I burn a little over a 1,000 calories (I train for about 2 hours on those days including 15 minutes of warmup, 4 sets of 6 to 7 exercises, 8-12 reps) and on shoulder day and arms day I burn a little over 600 calories ( usually train for about 1.5 hours, 4 sets of 6 to 7 exercises, 8-12 reps).
    Doing an hour of plyometric training I burn about 1,000 calories (The P90X plyo workout) and I feel like dying! I used to do this over a year ago, no anymore, now I hate cardio.
    Anyway, my point is that a lifting session will burn over 500 calories for sure.

  • I don’t really work out to burn calories either; I see the calorie burn as a positive side effect. I work out because it controls my hunger levels and distracts me from food for a couple of hours. Really makes getting through those low calorie days a lot easier. Plus it makes me feel good. All those small things help me to stay motivated.

  • Okay….that was really good, Paul. I was shocked at how low the EPOC calorie burn was, VERY shocked. I’m going to check out the link. It was just further proof that for all intents and purposes, I know now that I’m not going to deadlift my way from 18% body fat down to 6%. And my limited volume of HIIT cardio workouts aren’t by themselves gonna get me there either. Leanness for me really comes down to how much time I spend on the walking path and what I’m doing in the kitchen. Real eye opener! Great video. Congrats Paul on the 100K Cheers.

  • May be not immediately, bit if burning calories is the goal then putting on more muscle makes you burn more calories generally, while not in the gym, wouldn’t you say?

  • Well that’s depressing lol i use a polar chest strap and it says i burn 400-500 calories a session. Takes me about an hour and 10 minutes, total body style and all compound lifts (ex workout: BB Squats, Push Ups, Reverse Lunges, DB Row, Romanian Deadlifts, and BB Overhead Press) 3 sets of 8-10, 60 seconds rest. So my heart rate varies from 120-165 bpm the whole session. I do that 3 times a week. I got 25 pounds to lose so I’m hoping that’s good for now (i also walk 10k steps 5-6 times a week and do cardio 2 times a week, but will increase that if i plateau). Starting off with 1850 calories a day. 2 days rest. Hopefully that’s good enough:(

  • First of you said nothing about the rest between set (3 minutes or 30 sec)plus in Chis Asceto book (championship bodying page 213 paragraph 3 he said all most the oppsite of what you are saying.)

  • What about post workout for a lifting session. Are you burning at a different rate for longer or is it mostly just directly during the lifting session.

  • That’s an average workout. I think working out with high intensity. Will burn more calories. Including supersets and increasing your heart rate you will burn more calories. So I don’t think this is as simple as to say you burn less calories doing weight training than cardio.

  • I froze this video at the 2:00 minute mark. When I was in high school I thought that doing high reps very slowly burned a lot of calories and fat. I learned about 20 years ago that lifting actually burns very few calories. If this study says that lifting weights burns a ton of calories,…..I’ll know it’s wrong. But it will be interesting to see what they say and if they’re able to pinpoint exact numbers. Thanks for this video. Okay, time to restart it…

  • When I went from a 4 day routine to a 5 day with weights volume replacing cardio volume, I had to increase my daily Calories by roughly 200/day in the 2nd week to maintain weight (+1400 Cal per week). I think this topic needs further looking into before conclusions are made.

  • I lost more weight & bodyfat when I cut my cardio down & started heavy lifting. My body responds better to weight lifting since when I was homeless & without transportation my metabolism was shot though I walked everywhere I went.

  • Stop presenting this ‘study’ as gospel. Really, walking for 20minutes burns more calories than an hour of resistance training? Common sense would say these results make no sense.

  • Take away from the video: Put down the the dumbbells and put on the ankle weights:D
    But on a real, Great video and Congratulations on 100,000 subscribers! well deserved <3

  • Thanks for watching FitFolk! Do you have a good idea of how many calories you need a day (your maintenance)? My experience is that these numbers seem high to a lot of people? How do you compare?

  • You explained everything so well. I now understand how many calories I burn everyday. I’m going to use this number to better my health and improve my body.

  • HONOR BAND 4 RUNNING EDITION

    PLZ ALSO TELL ME FRND THAT WHICH ONE OF ITS DATA IS ABSOLUTE CORRECT RIGHT AND EXACT AND ACCURATE

    I MEAN THAT THERE ARE TWO OPTIONS IN THIS FITNESS BAND MY FRND OK ONE IS OF HAND MODE WHICH HAS NORMALLY EVERY BAND IN IT

    AND SECOND MODE OF THIS BAND IS FOOT MODE OK SO CAN U TELL ME PLZ FRND THAT WHICH ONE OF THESE TWO DATAS ARE THE VERY RIGHT AND ACCURATE

    IS IT OF ITS FOOT MODE OR IS IT WHEN I WEAR THIS BAND ON OUR HANDS WRIST LIKE ALL OTHER NORMAL FITNESS BANDS TELL ME THAT TO ME MY FRND

    ESPECIALLY MY I AM VERY MUCH CONCERNED ABOUT ITS THIS FITNESS BAND STEPS AND CALORIES BURND WHICH ARE THE TWO MAIN THINGS OF ANY FITNESS BAND MY FRND OK

    SO CAN U PLZ TELL ME THAT IN WHICH OF THE TWO MODE DO THIS BAND IT SHOWS THE BEST RIGHT CORRECT ACCURATE DATA OF ITS STEPS AND CALORIES BURN AND DISTANCE MODE

    WHICH DATA SHOULD I CONSIDER OR OPT AND GO FOR OUT OF THESE TWO MODES WRIST HAND OR FOOT MODE ESPECIALLY WHEN THERE IS NEED TO KNOW ABOUT UR STEPS TAKEN AND CALORIES BURNED MY FRND OK

    MY FRND AS WE GO INSIDE IN THE APP FOR details OF THIS FITNESS BAND AAP INSIDE I MEAN WHEN WE CLICK THE STEPS BUTTON IN THE APP THAN IT GOES INSIDE AND SHOWS US TWO STEPS COUNTING DATA I DONT UNDERSTAND WHICH DATA SHOULD I HAVE TO SEE AND FOLLOW ANS SHOULD FIND ACCURATE

    I AM BIT OF VERY MUCH IN CONFUSING MY FRND SO KINDLY U PLZ HELP ME AND TELL ME WHAT AND WHICH ONE OF THE DATA SHOULD I CONSIDERED TO CORRECT DATA TELL ME THAT TO ME MY FRND

    I MEAN WHENEVER I GOD INSIDE THIS FITNESS BANDS APP ON MY MOBILE AND ENTER THOSE 4 OR 5 OPTIONS WHICH TELLS US AND SHOW US MY BAND STEPS, TIME, DISTANCE KM AND CALORIES BURNED ETC SO WHEN I CLICK ALL OF THEM ONE BY ONE AT SINGLE TIME AND THAN GOES INSIDE IN THERE DETAILS THAN WHAT I FOUND IS FRND THAT THERE ARE 2 DATA THE APP IS SHOWING UNDER EACH OF THESE SECTIONS OF STEPS, DISTANCE, TIME AND CAL BURNED MY FRND OK

    SO I WANT TO ASK U WHICH ONE OF THE DATA IS THE RIGHT AND CORRECT ONE TELL ME THAT FRND

    SHOULD I CONSIDER THAT DATA WHICH SHOWS ON THE UPPER SIDE OR SHOULD I CONSIDER THAT DATA WHICH IS ON THE LITTLE BIT UNDER ON THE APP

    FRND IT ALWAYS SHOWS THOSE THAT 2 DATA FRND I AM VERY MUCH IN BIT OF CONFUSING

    WHICH ONE IS THE CORRECT DATA FOR ME PLZ TELL ME THAT ONLY TO ME FRND

  • Basically if your body naturally uses 2000 calories a day just to keep itself going, and you’re eating 2500 calories every day, you’ll gain 1 pound every week, thays 52lbs a year. You need to be in a caloric deficit of 500+ calories whilst doing exercise to burn an extra couple hundred maybe 3 or 4 times a week, make sure you’re naturally active anyway e.g. work, walking a pet, family activity, just going for a walk. Tracking calories can really help as well as tracking water consumption, it has a huge role to play in weight loss

  • Roughly how many calories equals out to 1 pound of fat? Thanks, this is a very informative video and I just downloaded the calculator.

  • Thank you very very much.
    I was recommended to take in about 2.4k calories a day to lose weight.

    I’m shooting for 1800 max on top of my EC Stack…

    I’ll report back in a couple weeks if I’m alive.

  • Hi. I calculated my bmi 1500cal and 3x training in week its 2100cal.
    Do i burn 2100 calories every day in week or just that 3 days when i am exercising? Thanks

  • IT is an Amazing and best strategy, how to lose weight or gain muscle by eating calories. It is really a complete tutorial about Fat loss program.

  • That calory calculator works! I got the number but how do I proceed in the meal plan? It looks like I have to gain bit more calories a day.

  • Wow, I learned something from this video. Been trying to lose weight but no success. Will try another technique, and use this calorie calculator method. Thanks, doc!

  • Great information. Calorie counting is always a big factor for a lot of people and this video should help answer a lot of the questions that people have.

  • My lifestyle isn’t very active due to my sedentary job nature. needed this information, thanks, doctor. btw your free calorie calculator is awesome!

  • I’m helping my husband to lose his weight. He is currently on a Keto diet. I try to track his calories intake on a daily basis. Your explanation really helps me to understand more about this.

  • As a man trying to lose weight, I realize from this video that it’s really all about getting back to the common sense basics that most of us have long forgotten about. Thanks for the motivation Doc!

  • It is nice to use some mathematical calculation formula give me precise number of calories need to burn relative to my food intake, hence can prevent me from overdone the workout.

  • Good info but what’s the average of calories burnt per day? I didn’t get an answer to the question that made me click on the video!

  • Counting calories seems to be the hardest part for me in maintaining a healthy lifestyle. I will definitely use the tips in this video in order to help me achieve my weight goal of 165. Thanks for sharing!

  • great question to pose, I always wondered about that myself. highly detailed and informative data on various subsections of your calorie number taken from the easy to use calorie calculator.

  • Really appreciate you making the calorie calculator and sharing it for free. It’s really helped me gauge how many calories I burn so I can better decide how much calories to take in. I’ve noticed really good results since using it. Thanks as always Doc.

  • wait wait wait wait wait….. so your saying if I eat 330 cals every meal I can still have a snack of up to 200 cals? lol i need to stop drinking soda and beer I thought 140 cals was small smh

  • i loss 1100 calories everyday and i loss 1 kg every week �������� i losted 1.5 kg in 10 days my jim coach also shocked because i count 1 by 1 calories from protein fat and carbs ������ this is the reason i lossing weight this much ������ everyone asking me plssss tell me also how to loss weight what eat knowledge is weapon of everything������

  • Anthony-thank you for this video. I was wondering what were your thoughts on these activity monitors (like fit Bit)? Do you believe they’re accurate? If so, to what degree? How do you perceive the pros and cons of these devices? Thank you again.

  • Helpful, balanced and well researched video. Nice!! (I got a standing desk a few weeks ago and it’s made a huge difference to energy levels throughout the day. Should have done it ages ago. Highly recommended to anyone who’s sitting on the fence).

  • Realistically. I don’t think going on the machines are the best way to do it. What u should do is go outside and run 5k and time it. And carry on trying to beat your time. Because just from that and being in a calorie deficit, you will loose fat.

  • I get they are both called calories, but do people really think 200 calories of exercise = 200 calories of food? I always used it to gauge relative progress (e.g. 400 calories on my watch means I got twice as much exercise as 200 calories on my watch).

  • So should we use HRMs then? Are they even accurate? I use one with a chest strap and I burn more when strength training than with cardio (unless it’s an elliptical).

  • all you need is power output measurement.
    power X time transmission losses = kcal burned by kinetic chain used in exercise + energy to sustain body movement.

    so in few words: 1 KWh = 860 kcal plus energy lost on transmission and your body maintenance.

  • If I eat 500 calories for breakfast, and I burn 500 calories on the treadmill, will I have zero calories for the day after the exercise.

  • I never knew that Calorie meant kilocalorie. Servings in EU are marked as kcal and kJ the latter being the best way to tell the energy contents of the serving.

  • so you can’t trust the machines and you also can’t trust the nutrition facts on food because they are never checked, so just don’t count your calories and count your weight

  • I tested my gym machine with no one standing on. It automatically said something burned 1 calorie, so I figured the machine was lying.

  • This is why I never try to track how many calories I’m burning, it’s too inaccurate. Much more efficient to track how many calories you’re eating, using some simple food scales and an app like MyFitness Pal!

  • These dumbasses at planet fitness come in every morning with a sugar loaded Mcaffe latte and drink it while they walk 2 mph on the treadmil for about 15 minutes

  • How could a machine know exactly how your body works and what state it’s in to calculate how many calories you have burnt? Everyone’s body is different. We all metabolise at different rates. It’s a no brain that they’re a lie.

  • not hard to know whether youre eating too much. if youre fatter than you want, eat a lot less than you do currently. if youre too skinny, eat more. easy.

  • buy a note book and write your eating history with each food calories then you get total energy consumption at end of the day. next day try to correct your intake by 5% one day you get 100% and you start to lose fat. stay at your ideal body fat.

  • The problem is that we talk about calories when it should be kilo calories.

    A calorie is really a small unit, if you lost even 200calories it would be anything, but 200k calories isn’t the same.

    Else train not to loose wait but to feel an improvement, i eat a lot (i’m not big but i have a small fat belly, i eat about 3000-5000k calories per day) and when i trained i didn’t try to loose wait but just to have a better endurance. After 5 days of normal training i was able to go from 20mins walk to 50mins fast walk with 15km/h sprint every 4 mins during 1 min. After that i was able to do the elliptic during 40mins (before it was 15mins) and 10 mins of hard cycling (before i didn’t even last 2 mins). By doing that i lost weight, yes but i also was able to walk/run/climb with less effort, lift heavier objects etc. So yup your objectives shouldn’t be to max out the k calories burnt but to feel better, see the improvements and don’t do a diet to just eat after it, try to eat more healthy for a year and you’ll see it’s much more efficient than a temporary diet, humans aren’t made for diet as our ancestors stocked fat because for them a diet was just starvation.

  • Well the exercise machine being wrong is whatever, but the watch being wrong is a big deal because people buy them for exactly that purpose and they are meaningless otherwise

  • Wait I’m confused, if I have to burn more than I consume, and an average person eats 2000 calories, do I have to burn more than 2000 calories at the gym?

  • Yes he is true
    On treadmill I run 5kms in 18 minutes
    But when I run on playground 5 kms, it took around 30 mins.
    I was shocked.
    So I used to run around 3 kms on treadmill but it showed 5kms.

  • Never could stand when some “Scientist” or “Research Study” bring some negativity to some study about some thing. The need to destroy any thing somebody is doing is the driving force. If they didn’t get paid for these studies (probably by some corporation wanting to benefit from it), I wonder if they would still do it. Conflict of interest! I hope the scientist or researchers that read this say “…always somebody being negative!” Hmmmm, go figure!��

  • why is this surprising? the number of calories you burn depends on your weight, if you’re heavier you will burn more calories every minute then compared to a leaner person. that’s why you lose weight really easy why you start working out but as you get leaner it gets harder because your body has to do less work since you weightless.

  • If you stick to the same machine in the gym you’ll just become more efficient at using that machine. Therefore your results will decrease

  • Considering 90% who are trying to diet, what they are really overlooking isn’t the machine it’s the fact their lifestyle overall contributes to why they are still fat. If you work sitting down, commute both ways, only to come back and plop in front of a TV or play video games that’s why. You’re far more sedentary than you realize meaning you really will be eating less. There’s no compensation for “I burned x calories so I get to eat more.” That also is why you’re still fat. Stop rewarding yourself each time you do show up to workout.

  • I have a bad habit of standing because I thought it burnt more calories and it’s such an annoying habit.. so thank you so much for this video!!!

  • Hi, I was wondering what the equation I would use to determine these things? I’m working on an app for personal reasons to calculate calories burned per hour for sitting vs standing. Thank you.

  • I have seen your almost all the video and have noticed that you don’t give a perfect answer for the subject in the video. You just leave it by saying ” depends on person to person”.��

  • The simple method. 20 kCals per km, plus 20 kCals for every 100m elevation gain. That’s as close as anyone needs. Shortly after the penny farthing was invented, it was noticed a man could get along at a slow canter for the same effort as walking. Over a mile, the walking would use 100 kCals, and the penny farthing about 33 kCals. Thank you William Froude.

  • Mate, your video editing, choice of shots and music are awesome! Are you a pro? Kind regards from Belgium. I am getting 50 in june and started cycling 2 months ago. Love your vids!

  • On Zwift flat out for exactly one hour last night burnt 916 Calories in one hour, doing 266 watts average over the hour. The difference in basal metabolic rate between men and women, I believe, is why more men are dying from covid 19. Every Calorie burnt requires oxygen and the more you burn, the more oxygen is required. Just what you don’t want when you have pneumonia with covid 19 and you can’t get the oxygen into your lungs and out to your organs.This, I believe is why men are at greater risk as well as obese people for the same reason.

  • A power meter is the most reliable tool in calculating the number of calories burned, as power and energy are directly related as P = E/T. Watts are watts regardless of the time of the day, or what one had for breakfast. The heart rate depends upon too many factors ranging from how strong was your cappuccino to how beautiful was the girl that smiled at you on the intersection and even your state of health that day. Moreover, when training well above FTP, the heart rate lag becomes a significant problem in assessing the true intensity of training. Do five 15-second sprints with 5 min recovery in between, and chances are, your heart rate won’t go up more than 10%. The power meter, however, will tell you exactly how much work you will have done.
    A used Stages power meter today can be easily found for 150-300 USD depending on a crank. Taking into consideration how useful it is for training and/or losing/maintaining weight, this is a real bargain.

  • Actually a person’s weight determines how many calories you need to consume to maintain your present weight. A person that weighs 150 lbs uses less calories than someone that weighs 250 lbs. to maintain your weight.

  • To start dropping fat, I have to drop down to about 1000-1200 calories, though I probably underestimate, at a body weight of 230lbs. I have dropped down much lower for about of a month to six weeks, but could not sustain it past that period. A good number is around 1500. But remember as you lose weight, you need to drop the intake lower. In a one hour workout it is very hard to burn more than about 900 calories on a bicycle.

  • I love the fanciful attempts at quantitation, that have little real world correlation.
    When you strike an imaginary flint, you create only the illusion of fire.

  • Hi Leonard, I was cycling in West Sussex early August. Found a great cafe in Bognor called the Lobster Pot. As you look out to see it is on the left basically as far as you can go along the sea front. Great breakfast and plenty of places to park bike. Cheers for now.
    Steve

  • I did find this video useful and now that I’m viewing them reflected off a mirror I see you cycling on the right side. I don’t know why I didn’t think of this before. I can’t wait until my Japanese friends find out about this little trick

  • Thanks for the cool tips. I have to watch my calorie intake because I have been riding a lot and lost no weight. Talking to body builders, inches is more important than weight. But my waistline has told me I’m doing a bad job. 😉

  • Strava over estimates almost double what I really burn. An identical ride with and without a power meter is very revealing. I trust the calories burned as calculated with my PM rather than the Strava estimate. A little disheartening, but a far more accurate calculation.

  • The “large” calorie is actually a load of rubbish. Someone decided that writing kcal and saying “kilocalorie” was a waste of energy (pardon the pun), and now we’re stuck with that mess.

  • Sir, without being rude to you, I think when it comes to losing weight and burning calories and the likes, YOU ARE THE MOST UNRELIABLE RESOURCE PERSON I HAVE EVER HEARD OF. not because you are talking nonsense, but because you are OVERWEIGHT. I am sorry for that. I just can’t believe every word you say in this video.

  • I think cycle computers,and worrying about calories etc etc, is a waste of time and money, just get out as often as possible and ride your bike, eat healthy, cut out crap foods full of sugar, salt and too much fat, listening your body. You’ll lose weight if that’s what one of your goals is, get down below 25 bmi as guide and who knows you’ll soon be riding up Mont ventoux or riding the haute route or the lejog. Or just riding to stay fit and for pure pleasure, whatever

  • Of course, Leonard, all the information regarding calorie or Calorie burning is a guide, and you were right to state things to be in or around the ball park target, but the target itself is a long-term goal, so it is essential not to get too caught up in the detail. Unless you intend to be an athlete, burning the fat away can be done at a more sedate long-term aim. In fact, with regard to cycling, fat-burning should be considered an incidental to the actual exercise, more of a positive by-product of the action we are taking. With the correct cycling regime (the word is used loosely), losing weight (allbeit slowly) should happen in spite of one’s reasons for cycling.

    I would consider cycling as a means to get fitter and retain that fitness, rather than cycling as a goal to lose weight. All goals and aims begin with the right state of mind, and having the resolve to persevere through all the pain and discomfort that inevitably arises when we first set about doing the cycling. Maintaining the ‘intention’ is ultimately the key, and if we incorporate ketosis in the right way, at the right times, in the right lengths of time periods, we can make the whole process more enjoyable.

    We were all young and naturally fit once, but age progression brings with it a cruel natural twist, our bodies and all its processes slow down. We have a choice in all of this, we can vegetate or we can kick ourselves up the backside and do something about it, and that something is called getting ‘fitter’ and retaining that level of fitness…why? to feel good in our bodies. To be satisfied with its shape and its power, regardless of what age we are.

    You have a great channel…keep going.

  • My training rides for TT racing give a reading of 1100 calories per hour on strava, based on a readings from my power meter at around 240 watts average power output.

  • Power meters are coming down in price, easy to install and give more accurate energy expenditure estimates (in kilo-Joules ) than a HR monitor. I have found that energy expenditure by HR analysis yields an over estimation.
    Once you have estimated/calculated your daily resting caloric requirements just add the kJ +10% from your ride.

  • Male 20 year old cyclist in his third active season. During summer i keep my weight with 2300kcal and 10-12 hours of riding per week. Weigh 70kg with a FTP of around 280 watts

  • Calories burned is bit of a red herring? im 47 years old 5.10 and weigh just 59 kg i eat atleast 4000 calories a day everyday and i still lose weight but i ride my bike very hard 40 miles a day 6 days a week. And i run a heart rate monitor strava shows i burn 2000 calories on my ride i eat 4000 calories a day so im eating less then i should.

  • Interesting video Leonard. Thank you.

    The casio calorie counter is extremely sensitive to average speed, which seems logical.

    However, average speed is highly dependent on terrain especially height climbed; a 3hr ride at 19km/h with 2000m of climbing must surely burn a load more calories than a 3hr flattish ride at the same speed and wind conditions? (It certainly feels like it!).

    Without inputting the height gained during a ride, I’m not sure the casio app is so accurate?

    For me, weight control is all about the intensity and frequency of exercise, in combination with a balanced healthy diet. Cycle frequently, throw in regular HIIT sessions, increase veg and protein consumption to aid recovery and the fat decreases.

  • In order to enjoy riding we don’t need HR meters or Power meters Absolutely correct. But if you want to have them because you enjoy the numbers then do it and don’t worry about what anyone else says. I’m not a racer, I’m not even a talented amateur but this is my hobby and I love gadgets so I use HR and Power meters.

  • Mirror! Look at yourself in the mirror. It’s simple at the end of the day. If you need tools to compute how much weight you are losing then you are probably relying too much on technology. Honestly, your body will react and tell you how you are doing. Heart rate monitors and power meters are really for those who want to know the incidental changes and (sorry to say this) those who lack the self control to admit if there are trying or not. Cycle. Enjoy it. If you want to lose more weight, ride more and control what you eat. Cycling is a GREAT AND FUN way loose weight. Do it sensibly and you wont need all these sensors. (Power meters and HR meters do have a use for those people looking for marginal or race gains but I do not think they are necessary for casual everyday riders.)

  • Sorry, but I think counting calories is completely irrelevant.
    It’s how the body deals with the food you eat that’s important, the hormone response from eating 1000 calories of chocolate compared with the hormone response of eating 1000 calories of beef steak is vastly different, even though the calories are the same.
    And it’s hormones that drive weight loss or weight gain.
    Unless that chocolate energy is used straight away all those calories will go to fat storage, and the fat burning mechanism will be shut down for hours, but the beef steak calories will be used for tissue repair and basic metabolic function, and the fat burning mechanism won’t be massively impacted.
    Your daily BMR does vary hugely based on the type of calories you eat so these calorie calculators aren’t much use.
    Don’t use exercise as a weight loss strategy, it’s a really bad idea, it’s 100% about diet.

  • Strava said 1200 calories, Casio said 1500. So I think that’s close enough to work with…. Considering the nearest Pizza hut is a 20 km 8% avg grade climb away I should be safe ��

  • Very informative video great content overall! Keep them coming! I do have a question, you mentioned if you have a power meter there is a way to calculate the calories as well do you have any useful tip how to do it based on power? Thanks!

  • excellent video honestly I ofcourse appreciate the information here had a rough idea about this stuff but once again to hear someone speaking about it who has actually delved into trying to understand something helps greatly but I think the man’s name is Leonard I enjoy his delivery he’s very calm explains everything in the very down-to-earth manner and of course everyone else is out there trying to make the videos that they do can’t fault them for being hyper or being excited it’s it’s acting so to speak people make videos to act people make videos to pass on information and maybe a little bit of both but I enjoyed the way this fellow here spoke explained everything his demeanor it was actually something that I could watch not to detract away from anyone else that has put together videos, well donel

  • As usual I learned something even on a subject I know a fair bit about. Measuring calories has always tied in with my weight change astonishingly accurately. MyFitnessPal has been my biggest help to measure calories and exercise (very easy as you can save meals and get quite fast) and this is the only way I’ve successfully lost weight. No need to diet as measuring makes me stop over eating or eating the wrong food. While exercise helps, it’s very secondary to controlling what you eat, especially as exercising generates much greater desire to eat than being sedentary.

  • Hi Leonard thanks for another Great Vlog. I burn 1000 calories in 2 hours proper riding time. With an average speed around 13MPH
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  • 36 minute long commute to work this Monday 343W average power, 358W normalized power 698 kj work done, average heart rate was 166. On the way back the average power was 303W and 602 kj. Can’t remember the heart rate though.
    In my experience Garmin overestimates heavily based on the heart rate only. If I had disconnected the power meter on that morning ride it would have shown close to 850-900 kcal. Having a sedentary office job I always set any activity profiles to the lowest rate.

  • 5:37 Sorry, but we do not all have heart rate sensors. I still enjoyed the video. For now, I’ll just keep spinning, continue to increase my speed and distance, and do my best to choose healthy foods.:)

  • very helpful! didnt know i could change HR zones on garmin edge. One more step to spring riding and shedding Calories. Lately I have been riding rollers and Im up to 13 miles or 40-45 mins 45 times a week. They say I will be able to ride a straighter line with practice on the rollers. have a great day!

  • Hi i am 66 moved to Northern Thailand in May 2018 to retire.I try to cycle most days about 50/60 k weight was 82 kilos now down to 75 kilos. Riding the bike has help me lose weight.