A lot of people have been asking me this so here we go! Here is how I calculate my net calories...
I don't remember what website I found this formula on but you need to calculate your BMR
Base BMR = 655 + (4.35*Weight) + (4.7*Height) - (4.7*Age)
Weight is in lbs, Height in inches
But you have to account for a sedentary lifestyle so...
BMR = Base BMR * 1.2 (also from that website)
I prefer my burned calories to be negative so we'll show it as such.
Net Calories = Calories Eaten - Calories Burned - BMR
So for yesterday, my BMR was 1768, I ate 1541, and I burned 317 in a workout. So...
Net Calories = 1541 - 317 - 1768 = -544
So that is an excess of 544 calories burned! -500 calories per day = -3500 per week which is 1 pound lost! So to lose 1-2 pounds per week, you want to burn between -500 and -1000 per day on average. Easy!
I have to tell you all that I've been tracking this on a spreadsheet for over a year now. When I don't track my food, I estimate or just put in 2000 calories eaten. The spreadsheet says that I should have lost 40.1lbs over the time I've been tracking. I have actually lost 42.5 lbs so that is pretty darn close!
As for measuring calories during a workout, I have a heart rate monitor for workouts like Group Power, Zumba, workout DVDs. As for runs, I just use what my CardioTrainer, Nike+ sensor, SP, or the treadmill tell me (since its hard to get a reading with my HRM when running). I'd like to get a HRM with a chest strap. Maybe for Christmas hun??? (I know he reads my blogs!!!) I didn't think I would like it but I think it would be easier to use. Maybe I will get used to it? Does anyone have one and can tell me what they think?
By the way, if anyone has Microsoft Excel on their computer and would like a blank copy of my Net Calories Spreadsheet, I can email it to them. Just send me a sparkmail with your email address!
I hope this helps and was easy to understand! It is the same type of calculations that SP uses to figure out your ranges but my weekly calories burned varies so much I wanted something I could adjust myself. This has worked great for me. Also, in times of plateaus, its easy to see what is going on. If you are in the negatives, you are burning and should lose but if you had a lot of days in the positives, you are overeating and not burning enough! Its all black and white and no arguing! Let me know if you have more questions everyone! And like I said, feel free to ask for a copy of the spreadsheet!
Edit: Found the website I used:
But remember that if you use the "active lifestyle" calculations, you shouldn't add in again the calories you burned that day. That is how SP calculates it for you. It estimates how many calories you typically burn and then gives you your ranges. I want to go day by day without assuming I burn the same amount of calories each week which is why I use the sedentary lifestyle BMR. That way, when I burn calories, I just put them in the formula for Net calories for the day! That is a little confusing I'm sure but its the best way I can explain it!