Calculating additional calories burnt though exercise

So now you know how many calories are being burned by your body just to simply function. We are aiming to take on around a 500 calories deficit per day (3500 per week) or burn an additional 500 calories per day so this means that any exercise done will contribute towards that figure.
 
Calculating calories burned
The total number of calories burned for any task is calculated by first finding the calorie burn per hour. First of all you have to know what the “MET value” (Metabolic equivalent of task) is of the activity. One “MET” is defined as 1 kcal/kg/hour and roughly equivalent to the energy cost of sitting quietly. 
 
Activities have then been classified with a “MET” value which is based on how many times more energy is required than sitting still. So for example an activity with a MET value of 2 would require 2 times more energy than sitting still.
 
Once the MET value is known the calories burned is calculated by multiplying the MET value of the activity by the person’s body weight in kilograms (KG’s) to give you the calories burned per hour.
 
The formula for this is: (MET x weight in KG) = calories/hour
 
To then calculate the calories burned for 30 mins you would then divide that number by 2 or for 1 minute by 60.
 
So if a 175-pound person like myself were to play competitive soccer (MET value of 10) for one hour, the equation for calories burned would be: 79.38 kg*10=793.8 calories/hour.
 
There are a few caveats. Everyone’s resting metabolic rate differs slightly — some people of the same weight naturally burn more or fewer calories, depending on a number of factors, and these differences can be significant. This sort of calculation doesn’t take into account differences caused by body mass, body fat, age, sex, efficiency of movement, and conditions like high altitude that may have an impact on the energy required for an activity.
 
Also, these calculations are calculated based only on time spent in movement — so if half of my “competitive soccer” game was really just standing around, I’d have to divide that number in half and then add in the amount of calories I burned standing around to know how much energy I actually used in that hour.
 
To help you get a better idea of how many calories you will be burning from the different activities involved in the boxing training in the 12 week challenge here are some examples of MET values of different activities.
 
Walking medium pace – 3.6 mets
 
Jogging medium pace -7 mets
 
Circuits (e.g. pushups, sit-ups, pull-ups, jumping jacks), heavy, vigorous effort – 8 mets
 
Skipping- 10 mets
 
Hitting a punch bag – 10 mets
 
For example if you weigh 90 kg’s and you run at 5mph for 20 minutes your calorie burn will be:
 
(90 x 7) = 630 calories per hour then to work out for 20 mins will be (630 / 60) * 20 = 210 calories.
 
Fortunately there are also some good solutions to help you with this.