A calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree. One kilocalorie equals 1,000 calories. Nutrition data as well as exercise efficiency are given in kilocalories. Metabolic Equivalent Tasks (METS) is another unit of energy used in fitness. A METS value indicates how many more calories you burn in various activities; for example, running compared with resting.
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Multiply your weight by 11 (for men) or by 10 (for women) to calculate the basal metabolic rate (BMR). For example, a 200-pound man has a BMR of 200 x 11 = 2,200 calories/day
Divide the basal metabolic rate by 24 to calculate the metabolic rate per hour. In this example, BMR per hour is 2,220 / 24 = 91.7 calories/hour.
Multiply the METS value by the metabolic rate per hour to compute how many calories are burnt per hour. For instance, swimming has a METS value of 6. In our example, the metabolic rate is 91.7; 91.7 x 6 = 550.2 calories/hour.
Divide calories per hour by 60 to calculate calories per minute. In this example, 550.2 / 60 = 9.17 calories/minute.
Divide calories per minute by 1,000 to calculate kilocalories per minute. In this example, 9.17 / 1,000 = 0.00917 kilocalories per minute.
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