Pilates Calories Burned Calculator for Women

What Is a Pilates Calories Burned Calculator for Women?

The Pilates calories burned calculator for women is a digital tool designed to determine the number of calories women burn during a Pilates class based on type, duration, and intensity.

Why Use a Calories Burned Calculator for Pilates?

Monitoring calorie expenditure during exercise is essential for fat loss, weight management, and weight gain. Sure, these outcomes can be achieved with loose tracking. However, the lack of specificity can make it harder to determine whether you are in a calorie deficit for fat loss or a calorie surplus for weight gain.

For context, we have a basal metabolic rate, which is the amount of calories our body burns at rest to perform daily functions. When we consume fewer calories or burn calories through exercise, we can create a deficit, which leads to fat loss. Conversely, when more food or a surplus of calories is consumed it leads to weight gain.

Tracking the calories burned during Pilates can help manipulate calorie balances, providing greater control for achieving their fitness goals.

How to Use the Pilates Calories Burned Calculator

• Enter Your Current Weight (Lbs or Kg): Weight is used to determine the number of calories burned during a workout, (heavier body weight have a higher energy expenditure)
• Select Session Type (Mat Pilates, Reformer Pilates, Or Power/Core-Focused): Intensity can vary between styles influencing the amount of calories burned each session.
• Input The Session Duration: Duration affects the total amount of calories burned during your Pilates session. The longer the session, the more calories burned.
• Click Calculate to View Your Calorie Burn Estimate: Once you have filled in all the fields above, this will calculate the number of calories burned during your Pilates session.

What Are Macros?

Macros or macronutrients refer to carbohydrates, proteins, and fats, which are essential for the body’s physiological function. Each macronutrient is important, playing a unique role in the body. To illustrate this, we provide a brief description of each below. For a more in-depth look, read What Are Macros.

Carbohydrates

Carbohydrates are considered one of the body’s primary energy sources. They contain 4 calories (kcal) per gram and are shown to make up 45–65% of our daily calorie intake equal to 200–300 grams per day in a traditional diet while offering other benefits including raising blood glucose, stimulating insulin, and metabolizing triglycerides and cholesterol.

Protein

Protein serves many roles within the body and is best-known for building and preserving lean muscle tissue. Like carbohydrates, each gram of protein contains 4 kcal and makes up 10–35% of our daily calorie intake. Protein is also proven to improve fullness and boost metabolism, two factors that are highly beneficial for fat loss.

Fats

Fats similar to protein and carbohydrates serve many roles within the body including nutrient absorption, organ protection, and hormone production. Despite what the fat-free movement would have you think, they are vital to our health, making up 20–35% of our daily calorie intake and containing 9 kcal per gram.

However, as you’d suspect, not all fats are created equal. Unhealthy fats such as trans fats and saturated fats are associated with negative health outcomes including coronary heart disease, stroke, and type 2 diabetes.

Meanwhile, healthy fats known as unsaturated fats (monounsaturated and polyunsaturated) are shown to reduce cardiovascular disease, lower bad cholesterol, and support cell health and immune function.

Why Track Macros + Calories Together

Tracking calories and macronutrients provides greater control of your nutrition. As we know, tracking calorie intake and calories burned control your fitness goals. However, this does not mean it is easy.

For example, a calorie deficit is required for weight loss. However, consuming fewer calories can increase hunger. To remedy this, their percentage of protein is often increased to improve fullness, ultimately reducing hunger between meals. Calories and macros serve different roles, and tracking them provides that extra control that can lead to long-term success.

For details on how this works, read How to Count Macros for Women.

Macros vs. Calories: What's the Difference?

As mentioned, macros and calories serve different roles within the body. Calories illustrate the total energy content of food, while macronutrients show the composition of those calories, in the form of carbohydrates, protein, and fats.

To show you exactly what we mean, here is a quick comparison of two foods with a similar amount of protein, but with very different calorie and macronutrient compositions.

Salmon and chicken breast contain a similar amount of calories. However, their difference can be seen in their compositive of macronutrients.

Salmon contains 43 kcal more than chicken breast. The difference comes from salmon's higher fat content, with each gram of fats containing 9 kcal. Despite chicken breast containing 11 more grams of protein (44 kcal), salmon's additional 9.5 grams of fats (healthy fats) equals an additional 85.5 kcal.

Of course, these are not the only factors, but even just this small snippet gives you an idea of how even subtle differences can change calorie and macronutrient composition. For a more detailed comparison, read Counting Macros vs Calories.

Best Foods for Women Who Do Pilates

Making correct nutrition choices can directly influence your training outcomes. To assist with this, we have listed the best foods for easy macro counting, a range of nutrient-dense, whole foods that can help provide sustainable energy, improve fullness, and support overall health to help you achieve your Pilates goals safely.

Carbohydrates

Protein

Fats

Calorie Needs for Pilates-Based Training

The calories required for Pilates can vary depending on an individual’s training goals. For example, fat loss requires a calorie deficit which is consuming fewer calories than our basal metabolic rate.

The recommended daily calorie intake of 2,000 kcal per day. This is the amount of calories the body requires to function at rest. Therefore, to maintain weight, calories must meet these requirements and to lose fat they must be below this amount.

Pilates sessions can burn 175 to 450 calories depending on the session intensity.

Therefore, women wanting to lose fat would consume their recommended 2,000 kcal per day, and allow the Pilates session to create a calorie deficit of 175 to 450, leaving them with 1,825–1,550 kcal.

However, if they would like to maintain the weight they would need to make up this 175–450 kcal deficit by consuming an additional 175–450 kcal to remain as close to 2000 kcal.

For example:

• Daily Calorie Intake Pilates Energy Requirement = Calorie Deficit
• 2000 kcal 175 – 450 kcal = 1,825 – 1,550 kcal

For more information surrounding macronutrient control and different requirements by age, read these helpful resources:

• Macros for Women Over 40
• Macros for Women Over 50
• Macros for Women Over 60
• Macros for Women Over 70

Can Pilates Help With Menopausal Weight Loss?

Pilates can directly and indirectly help menopausal weight loss. Menopause is undoubtedly a challenging time for women. The decrease of estrogen can not only trigger an increase in appetite and weight gain but also how the body stores fat, making it difficult to shift.

During this time, women are proven to experience symptoms such as fatigue, increased inflammation, mood swings, and impaired sleep which can lead to weight gain.

As we know, Pilates burns calories which can help create a calorie deficit for fat loss. However, its benefits go well beyond this.

Poor sleep is shown to increase the hunger hormone ghrelin and decrease the satiety hormone leptin, resulting in greater hunger throughout the day. Poor sleep is also associated with poor mood, which can cause emotional eating, leading to poor weight management and weight gain.

Pilates is shown to improve sleep quality, which can help regulate mood and appetite, resulting in greater weight control.  Combined with Pilates, and calorie, and macronutrient tracking, it provides major benefits for menopause weight loss.

To see how macronutrients impact menopause, read these fantastic resources:

• Macros for Perimenopause Weight Loss
• Macros for Menopause Weight Loss Guide

How to Track Calories and Macros as a Pilates Enthusiast

Tracking your calories and macros as a Pilates enthusiast has never been easy with the help of nutrition apps. Nutrition apps help you determine your daily calorie and macronutrient intake. But that is not all, they also have extensive food databases complete with calories, macronutrients, and micronutrients, making it easy to select and log your favorite food.

If you want to learn how macro tracking can help you, read 10 Benefits of Tracking Macros.

Sources

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