Free Exercise Calorie Counter
Exercise Tracker Spreadsheet
This free exercise calorie counter can be printed off or saved to your
Use this file to track your exercises, time of day,
duration and how many calories you burned during exercise.
There are two versions of the exercise tracker.
The first is a Microsoft Excel spreadsheet and the other is a PDF version.
The Excel version is the most interactive and useful when tracking the calories burned during your workout.
You only have to input your
and calories burned.
The file will then total the numbers for the week.
Download Exercise Tracker Files
To save the file to your computer, just right mouse click on the file
you want and select "save as" to save to your computer.
Excel Exercise Calorie Counter
This is a zipped file. File size is 28 kb.
PDF Exercise Calorie Counter
This is not a zip file. File size is 28 kb.
There are four tabs in order to track 4 weeks worth of exercising and
Just open the file, record your data
and then use the link to the exercise
on this site
to calculate the total calories burned during exercise.
The PDF version of the exercise calorie counter allows for you to save
Then just print it off each week and manually
write in your information.
You will have to manually
calculate the total calories burned for the week.
Importance of Knowing Your Exercise Calories
why is tracking your exercise calories so important? Well if
are trying to lose weight then you need to create a calorie deficit.
You can do this in a few ways.
First you can change
eating by consuming fewer calories, second you can add exercise in
order to create a calorie deficit or lastly you can combine both
consuming fewer calories and exercising.
Studies show that those
people who eat healthy and add exercise lose weight more quickly and
are more likely to keep the weight off.
How many calories you burn will depend on a few factors. The first is
the MET, or metabolic equivalent of task. The MET is a physiological
measure which expresses the energy cost of physical activities.
In simpler terms, it's a number assigned to the activity based on the
calories (or energy) required to complete that activity.
The other variables are your weight and the duration of the exercise.
Many exercise calculators will also have intensity level as well.
While intensity is a factor, it is already built into the MET assigned
to the activity. For example, biking at less than 10 mph is assigned a
number (the MET). Biking at speeds of 12 - 15 mph are assigned a
different (and higher) MET.
So as you can see, the intensity is built into the MET assigned to that
physical activity. To learn more about MET and the formula behind the
calories burned, check out this article on calories
burned during exercise
If you have not yet started exercising as part of your weight loss
plan, then check out these tips. These exercise tips will help you get set up for your weekly workouts.
Burned with Fun Activities
Find out how many calories you burn by playing golf, skiing, bowling
and many more fun activities.
If you want to blast away the fat, then make sure you know what
workouts give you the best fat burning results.