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# How to Calculate your Calorie Consumption Requirements

### Taking control of your weight – especially if you’re trying to lose weight – means you have to play a numbers game.

In fact, there’s a simple formula that helps you calculate the average number of calories you burn per hour, per exercise. Once you know this, you can work out how many hours you need to work out per day or per week to lose weight. You’ll also be better able to build a meal plan that complements this.

### Let’s take a closer look at the maths of weight loss:

3,500 calories equals about 500g of fat. So work off the premise that to burn off 0.5kg of fat, you must burn 3,500 calories.

As such, if you burn 500 calories more than you consume each day (by reducing your diet and exercising), you can lose about 0.5kg per week (500 calories x 7 days = 3,500 calories).

The question now is, how many calories does your favourite exercise modality burn?

Different sports and exercises, burn calories at different rates. The table below will give you a good idea of the calorie burn per sport/exercise.

 Activity 1 hour of training for a 58kg person Aerobic dance (like Zumba) 650 calories Aerobics, high impact 413 calories Cycling at 19 kph 566 calories Cycling at 24 kph 708 calories Cycling at 29 kph 850 calories Boxing 660 calories Circuit weight training 756 calories Cross-country skiing 660 calories Cross-country skiing (uphill) 974 calories Elliptical trainer 670 calories Roller skating/rollerblading 600 calories Jumping Jacks 476 calories Karate, tae kwon do 720 calories Kayaking 296 calories Kettlebells 1000 calories Push ups 499 calories Rowing machine 415 calories Running (06:12 min/km pace) 731 calories Running (04:58 min/km pace) 890 calories Sit ups 476 calories Skipping (60-80 skips/min) 572 calories Ski machine 564 calories Slider 608 calories Spinning 671 calories Step aerobics 624 calories Step machine 413 calories Swimming freestyle (1.9km/h pace) 497  calories Swimming freestyle (2.7km/h pace) 523 calories Tennis 464 calories Walking, flat (12:25 min/km pace) 240 calories Walking, hills (12:25 min/km pace) 324 calories Walking, flat (09:19 min/km pace) 292 calories Walking, hills (09:19 min/km pace) 412 calories Water aerobics 280 calories Weight lifting 359 calories

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