Looking for an easy way to keep a close watch on your calories?
Regardless of physical activity, an individual's caloric expenditure depends on only one thing:their heart rate.
Fortunately, there is an effective method to calculate your calorie expenditure:
HRmax is the maximum heart rate that we can reach during very intense exercise. The older we are, the less our hearts rise in the towers.
HRmax =220 - age
I'm 27. In my case, it is 220 - 27 =193 beats per minute .
The intensity of the effort is the ratio between my heart rate during the effort (HR) and my maximum heart rate (HRmax). She will be able to tell me how many calories I am spending. It is worth:
Intensity =HR / HRmax
I just did a set of burpees, and my heart is beating at 168 beats per minute. The intensity is therefore 168 / 193 =0.87 (or 87% ).
Now that the intensity is known, we deduce the number of kilocalories (kcal) that we burn over one hour. Here is the formula for calculating energy expenditure:
Expense =(Intensity - 0.25) x1700
In my case, I find (0.87 - 0.25) x 1,700 =1,052 kcal/h.
The expenditure that we have just calculated is valid for an individual of average weight, that is to say 70 kg.
However, the heavier you are, the more calories you consume.
Thus, if you weigh 140 kg, you will consume twice as much. On the other hand, someone weighing 35 kg will have half the expense.
To account for weight, make the following adjustment:
Corrected Expense =Expense x Weight / 70
With my size, I reach 85 kg. I'm lucky, because my cardiac expenditure increases accordingly:1,052 x (85 / 70) =1,281 kcal .
The 4 previous calculations are summarized in the following formula
Corrected expenditure =24 x Weight x [HR / (220 - age) - 0.25]
Which gives me:24 x 85 x { [ 168 / (220 - 27) ] - 0.25 } =1,266 kcals . Either the same thing, except for a small rounding in the values.
There you go, now you know how to calculate your energy expenditure :-)
It'll help you monitor your daily calorie intake when trying to lose weight.
And by eating these 20 zero-calorie foods, you'll melt off those extra pounds in no time! :-)
