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    Estimating Energy Expenditure

    Uploaded by

    Lukas Renann
    This document provides information on estimating energy expenditure during exercise using MET levels and formulas. It includes a table listing common activities along with their MET levels to indicate intensity. The summary is: 1) To estimate calories burned during exercise, you need to know your weight and the MET level of the activity from the provided table. 2) A formula is given to calculate calories burned per minute by multiplying MET level, weight in kilograms, and a constant. 3) For a more accurate calorie deficit calculation, subtract calories that would have been burned at rest for the same time period. This provides the amount of calories available for fat loss.

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    Estimating Energy Expenditure

    Uploaded by

    Lukas Renann
    29 views2 pages
    This document provides information on estimating energy expenditure during exercise using MET levels and formulas. It includes a table listing common activities along with their MET levels to indicate intensity. The summary is: 1) To estimate calories burned during exercise, you need to know your weight and the MET level of the activity from the provided table. 2) A formula is given to calculate calories burned per minute by multiplying MET level, weight in kilograms, and a constant. 3) For a more accurate calorie deficit calculation, subtract calories that would have been burned at rest for the same time period. This provides the amount of calories available for fat loss.

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    GASTO ENERGÉTICO

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    estimating-energy-expenditure

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    This document provides information on estimating energy expenditure during exercise using MET levels and formulas. It includes a table listing common activities along with their MET levels to indicate intensity. The summary is: 1) To estimate calories burned during exercise, you need to know your weight and the MET level of the activity from the provided table. 2) A formula is given to calculate calories burned per minute by multiplying MET level, weight in kilograms, and a constant. 3) For a more accurate calorie deficit calculation, subtract calories that would have been burned at rest for the same time period. This provides the amount of calories available for fat loss.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    29 views2 pages

    Estimating Energy Expenditure

    Uploaded by

    Lukas Renann
    This document provides information on estimating energy expenditure during exercise using MET levels and formulas. It includes a table listing common activities along with their MET levels to indicate intensity. The summary is: 1) To estimate calories burned during exercise, you need to know your weight and the MET level of the activity from the provided table. 2) A formula is given to calculate calories burned per minute by multiplying MET level, weight in kilograms, and a constant. 3) For a more accurate calorie deficit calculation, subtract calories that would have been burned at rest for the same time period. This provides the amount of calories available for fat loss.

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    CU SPORTS MEDICINE

    Estimating Energy Expenditure


    To estimate how many calories you’ll burn during exercise, you need to know your weight and the
    MET level of an activity. (You can get the MET level of an activity from the table below). MET means
    metabolic equivalent and is the amount of energy you expend and oxygen you consume. One MET is
    the amount of energy you expend while sitting. When you exercise, your MET level increases because
    your working muscles need more energy and oxygen. Use the following formula to calculate how
    many calories per minute you will burn during the activity. Then multiply that number by your total
    exercise minutes.
    Energy expenditure (calories/minute) = .0175 x MET (from chart) x weight (in kilograms)
    (To find out your weight in kilograms, simply divide your weight in pounds by 2.2.)
    To get a more accurate idea of how fast you’ll burn calories to lose weight:
     Figure out what you would have burned if you were just sitting around, instead of exercising, for
    the same time period. (The MET for sitting is 1.0.)
     Subtract these calories from your exercise calories.
    This is your energy deficit, or the amount of calories you can count on for fat loss. You will notice that
    vigorous intensity exercise gives faster results.
    METS Activity Description
    1.0 Sitting Resting metabolic rate
    4.0 Bicycling <l0 mph, general leisure
    6.0 Bicycling 10-11.9 mph, leisure, slow, light effort
    8.0 Bicycling 12-13.9 mph, leisure, moderate effort
    10.0 Bicycling 14-15.9 mph, racing, fast, vigorous effort
    12.0 Bicycling 16-19 mph, racing/not drafting or >19 mph drafting, very fast
    16.0 Bicycling >20 mph, racing, not drafting
    3.0 Cycling (stationary) 50 watts, very light effort
    5.5 Cycling (stationary) 100 watts, light effort
    7.0 Cycling (stationary) 150 watts, moderate effort
    10.5 Cycling (stationary) 200 watts, vigorous effort
    12.5 Cycling (stationary) 250 watts, very vigorous effort
    4.5 Calisthenics home exercise, light or moderate effort
    8.0 Calisthenics vigorous effort (pushups, pull-ups, sit-ups)
    6.0 Dancing aerobic, ballet or modem
    5.0 Dancing low impact aerobic
    7.0 Dancing high impact aerobic
    1.0 Inactivity Sitting quietly, watching TV., reading, talking on phone, riding in a car
    1.2 Inactivity Standing quietly
    8.0 Running 5 mph (12 min mile)
    (OVER)
    METS Activity Description
    9.0 Running 5.2 mph (11.5 min mile)
    10.0 Running 6 mph (10 min mile)
    11 Running 6.7 mph (9 min m mile)
    11.5 Running 7 mph (8.5 min mile)
    12.5 Running 7.5 mph (8 min mile)
    13.5 Running 8 mph (7.5 min mile)
    14.0 Running 8.6 mph (7 min mile)
    15.0 Running 9 mph (6.5 min mile)
    16.0 Running 10 mph (6 min mile)
    18.0 Running 10.9 mph (5.5 min mile)
    15.0 Running Running stairs
    8.5 Rowing machine 150 watts, vigorous effort
    12.0 Rowing machine 200 watts, very vigorous effort
    7.0 Skiing, X-country 2.5 mph, slow or light effort, ski walking
    8.0 Skiing, X-country 4.0-4.9 mph, moderate speed and effort
    9.0 Skiing, X-country 5.0-7.9 mph, brisk speed, vigorous effort
    14.0 Skiing, X-country >8 mph, racing
    16.5 Skiing, X-country hard snow, uphill, maximum effort
    5.0 Skiing, downhill light effort
    6.0 Skiing, downhill moderate effort
    8.0 Skiing, downhill vigorous effort, racing
    4.2 & 4.4 Stairmaster 4000PT & 4400 PT manual program level 2 (number of lights)
    5.8 & 6.5 Stairmaster 4000PT & 4400 PT manual program level 4 (number of lights)
    7.3 & 8.6 Stairmaster 4000PT & 4400 PT manual program level 6 (number of lights)
    8.9 & 10.7 Stairmaster 4000PT & 4400 PT manual program level 8 (number of lights)
    10.4 & 12.7 Stairmaster 4000PT & 4400 PT manual program level 10 (number of lights)
    12.1 & 14.8 Stairmaster 4000PT & 4400 PT manual program level 12 (number of lights)
    13.6 & 16.9 Stairmaster 4000PT & 4400 PT manual program level 14 (number of lights)
    5.0 Stairmaster Stepmill 7000 PT exercise stage 2
    7.0 Stairmaster Stepmill 7000 PT exercise stage 4
    9.0 Stairmaster Stepmill 7000 PT exercise stage 6
    11.0 Stairmaster Stepmill 7000 PT exercise stage 8
    13.0 Stairmaster Stepmill 7000 PT exercise stage 10
    15.0 Stairmaster Stepmill 7000 PT exercise stage 12
    17.0 Stairmaster Stepmill 7000 PT exercise stage 14
    6.0 Swimming leisurely, not lap swimming
    8.0 Swimming Backstroke, general
    10.0 Swimming Breaststroke, general
    11.0 Swimming Butterfly, general
    2.5 Walking 2 mph, level slow pace, firm surface
    3.0 Walking 2.5 mph, firm surface
    3.5 Walking 3 mph, level, moderate pace, firm surface
    4.0 Walking 3.5 - 4 mph, level, brisk, firm surface
    4.5 Walking 4.5 mph, level, firm surface, very very brisk
    6.5 Walking race walking

    December 2004 (Reviewed 011/09) 2004, University of Colorado Hospital, Denver


    EstExExp_SM DOD:PED02181

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