Exercise and calories: Everything about your needs and consumption
Every athletic achievement begins with this invisible factor: your energy balance . Understanding how calorie needs, calorie expenditure, and calorie deficit interact lays the foundation for greater endurance , improved concentration , and faster recovery —in training, competition, and everyday life. How many calories do you burn per day, what is a calorie deficit , and how do different sports affect it? If you want to positively influence your physical performance , your goals , and your well-being , you need to know what matters. We have the answers to many important questions.
The basis of your energy needs: What is the basal metabolic rate (BMR)?
Even when you sleep, your body is working – because many processes are running in the background. The so-called basal metabolic rate (BMR) is the number of calories your body needs at complete rest to maintain vital functions . These basic functions account for about 60-80% of your total energy needs and are influenced by various factors:
● Age: With each decade after your 20th birthday, your BMR decreases by about 1–2%, mainly due to the natural loss of muscle mass.
● Gender: Men have, on average, a 5–10% higher BMR than women due to higher muscle mass.
● Body composition: Every kilogram of muscle mass increases your BMR by about 13 kcal per day – a good reason for regular strength training!
● Genetic factors: Your genes influence, for example, your metabolism and thus your energy utilization.
Methods for calculating basal metabolic rate
Your basal metabolic rate (BMR) is the basis for all further calculations regarding your calorie consumption. Whether in everyday life or during exercise, it's the starting point for determining your total energy needs . Only when you know how many calories your body needs at rest can you calculate how many calories you burn per day – including movement , exercise , and digestion . You can use various formulas to calculate your BMR:
Harris-Benedict formula:
● For men: BMR = 66.47 + (13.7 × weight in kg) + (5 × height in cm) - (6.8 × age)
● For women: BMR = 655.1 + (9.6 × weight in kg) + (1.8 × height in cm) - (4.7 × age)
Mifflin-St. Jeor formula:
● For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
● For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Accurately measuring your basal metabolic rate is actually a bit more complicated: it works with a spirometer , a modern device that measures your airflow . For this to work, you must not have eaten for about 12 hours. The ideal result is obtained while lying relaxed, at 20-28 degrees Celsius, and unclothed. Since this is hardly practical in everyday life, the formulas mentioned above help us make a good estimate .
Spiroergometry: Modern performance diagnostics for athletes
In addition to spirometry (resting blood pressure measurement) to determine your exact basal metabolic rate, there's a modern method that's becoming increasingly popular in sports: Spiroergometry (also known as ergospirometry) provides many fascinating insights into your performance . This method measures your energy expenditure during physical exertion – for example, on a bicycle ergometer or treadmill . During the test, you wear a special breathing mask that directs your exhaled air to a measuring device while you perform a gradually increasing workload. Your blood pressure and often an ECG are recorded simultaneously. The entire test takes about 20-30 minutes and provides a wealth of valuable information.
● Your maximum endurance performance (VO₂max)
● Individual training zones to specifically burn fat or increase endurance.
● The stress at which your body switches from burning fat to burning carbohydrates .
More and more studios and sports medicine specialists are offering this examination – an investment that is particularly worthwhile if you are pursuing ambitious goals.
Total Daily Energy Expenditure (TDEE): How many calories do you burn per day?
You need your basal metabolic rate, for example, if you want to calculate your daily calorie consumption . This so-called TDEE (Total Daily Energy Expenditure) is made up of basal metabolic rate , activity-related energy expenditure (PAL), and the thermic effect of food (TEF):
● Basal Metabolic Rate (BMR)
● PAL (Physical Activity Level – Energy for physical activities)
● TEF (Thermic Effect of Food) – energy for digesting food) approximately 10% of TDEE
To calculate your total daily energy expenditure (TDEE) , you multiply your basal metabolic rate by an activity factor (PAL: Physical Activity Level). Depending on how much you move – from a desk job and recreational exercise to daily training – this value varies significantly:
● Predominantly sedentary (office job): PAL 1.2
● Lightly active (1–3 training days/week): PAL 1,375
● Moderately active (3-5 training days): PAL 1.55
● Very active (daily training): PAL 1,725
Example: A 70 kg woman (BMR 1,400 kcal) with moderate activity (PAL 1.55) has an average daily calorie expenditure (TDEE) of 1,400×1.55=2,170 kcal/day.
The Metabolic Equivalent (MET): Your energy consumption in comparison
The MET system is a practical tool for comparing and calculating the energy expenditure of different activities . It is defined as "the calorie expenditure (through breathing) of an active person compared to their basal metabolic rate at rest ." 1 MET corresponds to the energy expenditure at rest, which is approximately 1 kcal per kg of body weight per hour . If an activity has a MET value of 4, you will expend four times the energy compared to your resting state.
Calculating calorie consumption using MET
The calorie consumption of an activity or sport can be calculated using the following formula: Calorie consumption = MET value × body weight (kg) × duration (hours)
Example: A person weighing 70 kg who walks for one hour (4 MET) burns:
4 × 70 × 1 = 280 kcal
The World Health Organization recommends at least 600 MET-minutes of physical activity per week for health benefits . At this level, the risk of developing diabetes mellitus is reduced by approximately 2%. At 3600 MET-minutes per week, this risk can be reduced by an additional 19%.
Calorie consumption is particularly high during exercise – be sure to remember to eat right!
Calorie consumption during different sports
Calorie expenditure varies greatly depending on the type of sport , intensity , and individual factors. Here are some examples of MET values and the approximate calorie expenditure per hour for a 70 kg person :
Calorie consumption during endurance sports
● Jogging (8 km/h): 8.3 MET ≈ 581 kcal/hr
● Jogging (10 km/h): 10 MET ≈ 700 kcal/hr
● Jogging (12 km/h): 12 MET ≈ 840 kcal/hour
● Cycling (moderate intensity, approx. 22 km/h): 8 MET ≈ 560 kcal/hr
● Swimming (breaststroke, general): 5.3 MET ≈ 371 kcal/hr
● Swimming (freestyle, intensive): 9.8 MET ≈ 686 kcal/hr
● Cross trainer (medium intensity): 7 MET ≈ 490 kcal/hr
Calorie consumption during strength training and HIIT
● Strength training / Bodybuilding: 6 MET ≈ 420 kcal/hr
● HIIT: Approximately 300-450 kcal can be burned in a 30-minute session.
Calorie consumption in team and ball sports
● Football: 7 MET ≈ 490 kcal/hr
● Basketball: 6.5 MET ≈ 455 kcal/hr
● Tennis (singles): 8 MET ≈ 560 kcal/hr
● Volleyball: 6 MET ≈ 420 kcal/hr
Calorie consumption during mind-body activities and other sports
● Yoga : 2.5 MET ≈ 175 kcal/hour
● Tai Chi: 3 MET ≈ 210 kcal/hour
● Boxing (sparring): 7.8 MET ≈ 546 kcal/hour
● Horse riding: 3.5 MET ≈ 245 kcal/hr
● Abdominal, leg and gluteal muscles (BBP): ~4 MET ≈ 280 kcal/hr
The afterburn effect (EPOC): Extra calories burned after training
A frequently overlooked aspect of calorie consumption is the afterburn effect, also known as EPOC (Excess Post-Exercise Oxygen Consumption). This describes the increased metabolic activity after a workout. Depending on the type and intensity of the training, the afterburn effect can lead to an additional calorie expenditure of approximately 6 to 15% of the calories burned during the workout. The afterburn effect is particularly pronounced in:
● HIIT training
● High-intensity strength training
● Interval training
For example, after a brisk interval training session that burned 800 calories, an additional 80 to 120 calories can be burned due to the afterburn effect. This effect occurs because the body remains busy regenerating for many hours after intense training and requires more oxygen to compensate for any energy deficits.
Optimal intensity zones for different goals
When training, not only the quantity but also the intensity is crucial – that is, how strenuous the training is for your body. The concepts of fat burning and carbohydrate metabolism (energy metabolism) play an important role here. Depending on your athletic goals , you should train in different intensity zones .
Fat burning vs. carbohydrate metabolism
Your body can obtain energy from various sources , primarily fats and carbohydrates. Which energy source is preferentially used depends on the training intensity.
Fat metabolism: At low to moderate intensity, the body preferentially uses fats as an energy source. The optimum for fat burning in trained individuals is around 65% of VO₂max (this is the maximum oxygen uptake, i.e., the largest amount of oxygen your body can take in and utilize during exercise). In untrained individuals, the optimum for fat burning is already around 50% of VO₂max.
Carbohydrate metabolism: The more intense the training, the more the body relies on carbohydrates. This is because carbohydrates can be converted into energy more quickly than fats. At very high intensities (e.g., sprints, HIIT), energy metabolism runs almost exclusively on carbohydrates, while fat burning decreases .
Influence of diet on fat burning
Nutrition significantly influences energy metabolism during exercise. A carbohydrate-rich meal before training raises insulin levels and can reduce fat burning by up to 35%. This insulin effect can last for 4-6 hours. Therefore, while fasted training may increase fat burning in the short term, it does not affect long-term weight loss.
Calorie deficit and weight management
To lose weight, you need to burn more calories than you consume. Whether you're trying to lose or gain weight, understanding your energy balance is crucial for successful weight management .
● 1 kg of body fat corresponds to approximately 7,700 calories.
● A daily calorie deficit of 500-750 calories is recommended for healthy weight loss.
● A deficit greater than 1000 calories per day can be dangerous and lead to metabolic problems and muscle loss.
To proceed safely and effectively, you should therefore observe the following for a sustainable (healthy) calorie deficit:
● Do not fall below the basal metabolic rate
● Sufficient nutrients for regeneration and maintaining performance
● Regular adjustments are necessary to avoid plateaus.
Example: A 70 kg person with a TDEE of 2,170 kcal should consume between 1,170 and 1,670 kcal per day for healthy weight loss, no less – and this with sufficient protein, vitamins and minerals.
Nutritional strategies for optimal performance
Proper nutrition is crucial for optimal athletic performance and recovery:
Macronutrients and their importance
● Proteins: Essential for muscle building and regeneration
● Carbohydrates: Main energy source for high-intensity activities
● Fats: Provide the most energy, important for hormone production and energy storage
● Before training: 1–4 g of carbohydrates per kg of body weight optimize glycogen stores – ourEnergy Bars* or our Iso Drink and Iso Fast powders with fast carbohydrates and many other important nutrients are suitable for this.
● During training: For activities lasting longer than 60 minutes, carbohydrates (30–60 g per hour) help maintain performance – our Liquid Gels or our Long Distance Gel° provide you with a quickly available supply of carbohydrates in a convenient liquid form. For shorter periods of exertion or training sessions, our Energy Gums* and our dextrose products are also suitable.
● After training : 20–25 g of protein plus 60–80 g of carbohydrates (in a 3:1 ratio) within the first two hours promote optimal regeneration – discover our delicious Recovery Drink° with the optimal 3:1 carbohydrate-protein ratio.
Tracking and monitoring
● Fitness trackers and smartwatches
● Apps for recording nutrition and activities
● Heart rate monitor for more accurate calorie consumption estimates
Train and eat more consciously with knowledge of your calorie consumption.
Understanding calorie needs, deficits, and expenditure during exercise is a powerful tool for athletes and people with an active lifestyle. By finding the right balance between nutrition and activity, you can achieve your athletic goals more effectively – whether it's improving performance, managing your weight, or promoting overall health.
Always keep in mind : With the presented principles , calculation methods , and practical applications, you can effectively coordinate your diet and training. It's important to consider that everyone is different . Factors such as genetic predisposition, age, gender, fitness level, and even the time of day can influence energy expenditure. The values and formulas provided serve as a guideline but should be adjusted individually. So take it easy – this will help you focus on your goals.
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* contains carbohydrates
°In the Long Distance Gel: Magnesium contributes to the reduction of tiredness and fatigue.
°In the Recovery Drink: Proteins contribute to an increase and maintenance of muscle mass.
A varied, balanced diet and a healthy lifestyle are important.
List of sources
● Ainsworth et al. (2011): Compendium of Physical Activities.
● WHO (2020): Guidelines on Physical Activity.
● Harris & Benedict (1919): BMR formulas.
● Mifflin & St Jeor (1990): Updated BMR calculation.
● Børsheim & Bahr (2003): EPOC mechanisms.
● Acht & Jeukendrup (2004): Fat oxidation strategies.
● https://www.dge.de/gesunde-ernaehrung/faq/energiezufuhr/
● https://health.clevelandclinic.org/understanding-epoc
● https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2005/heft09/Standarts1.pdf
