How many calories do you burn in a workout?

By Ryan Humphries
Co-Founder: Axistence

How many calories do you burn in a workout?

I know WHY everyone asks this question, but I don’t believe it’s the RIGHT question…

Those inquiring about the number of calories burned in a training session often have one goal that supersedes all others: They wanna lose weight.

The higher your heart rate goes, the more calories you burn, so it makes sense that if you train really hard, you'll burn a lot of calories. So we should be focused on getting our heart rates up really high right??? 

​Not exactly, and here’s why...

---

In order to lose weight we MUST be in a caloric deficit. This means we’re either burning more calories than we’re eating, or eating less than we’re burning (it’s the same thing said differently).

You know that version of yourself with the toned arms and defined glutes, that’s not a physique that's created by focusing on burning calories.  Instead, it's built by decreasing body fat to show off the muscle you've built over time. You can burn all the calories you want but if there’s no muscle underneath, you're likely going to be disappointed.

I’ve seen it happen time and time again. Someone focuses on dropping weight fast.  They try something like Keto or Intermittent Fasting, or maybe they start running 6x per week, only to drop 20lbs and think, Wow, I thought I’d look a lot different at this weight (and they would if they had the muscle). Then they realize none of those things are sustainable and they put the weight back on faster than they lost it.

Focusing on changing body composition (losing fat and building muscle) is a worthy investment that will pay dividends in the long run. And if you're serious about it, there are FOUR critical behaviors we can change WITHOUT focusing on:

 “How many calories am I burning during the workout”

1. Find a way to increase your caloric burn throughout the day.

Take the stairs, or park at the end of the lot. Get a standing desk or even a treadmill desk if you’re so inclined (get it, inclined, treadmill?...ok, moving along)

Chances are that you’re not moving nearly as much as you think you are. If you have a sedentary job that forces you to sit for 8 hours a day, make time for a 30 minute walk before and/or after work. Pick up an active hobby like pickleball or hiking or swimming. All of these things will increase your daily caloric expenditure but they shouldn’t feel stressful. If you literally did NOTHING other than add a 30 minute walk per day, you could burn the equivalent to 15lbs in a year. Bump that to an hour, and you’ve lost up to 30lbs in the same amount of time.

2. Focus on getting stronger and building muscle.

Muscle is money in the bank as we age, and every year it’s a little harder to build. Actively participate in a Strength-focused training regimen 3-5x per week. The goal of these sessions is NOT to burn calories, but instead to increase your strength. The goal is to become more powerful in the execution of the movements and become more athletic as a human. Get proper coaching and learn proper technique. The program should involve squatting, picking things up off the ground (including yourself), pushing, pulling, and carrying heavy things. The only time you should be looking at your heart rate in these sessions is when you’re making sure that it’s not too high so that you can perform the movements at the highest quality possible.

3. Focus on getting enough protein & fiber.

Look, you’re probably tired of hearing it and you know what? I’m tired of saying it. We’re even. How much of each? For protein, shoot for about a gram per pound of bodyweight (or the bodyweight you’re shooting for). For fiber, somewhere between 20-30 grams per day. If you’re focused on both protein and fiber, it’s going to lead you down a nutrient dense path that will not only keep you fuller for longer, but it will make getting into a calorie deficit that much easier. Both protein and fiber will help regulate your blood sugar, which will keep your cravings (and your hormones) in check.

4. Do everything in your power to get good sleep.

While this may be the most important of the 4, it’s also the one that’s often out of our control. This is why I say “EVERYTHING IN YOUR POWER”. Turn off your screens or wear blue-light blocking glasses. Set the temperature to be cooler than you think. Avoid alcohol and/or large meals within 2 hours of bedtime. Develop a sleep routine that gets you into a relaxed state. Experiment with supplements like zinc or magnesium.

So before trying to figure out how many calories you just burned in a workout, ask yourself if you're moving enough throughout the day? Did you get your protein locked in? How about your fiber? How many strength training sessions are you getting in per week? How is your sleep? 

If you really want to know how many calories you’re burning in a workout, wear a heart rate monitor. Just remember that while that info is neat to have, it’s far from what will deliver the results you’re looking for. And if you feel like you have all the information but you need help with either execution or accountability, please reach out to us and we’d be more than happy to help.