Your watch is guessing your calories. I measured them.
With so much noise about different activities for weight loss, and with wearable estimates being off by as much as 50%, I took measures into my own hands. I use a metabolic cart to measure calorie burn. Here’s my growing list of calorie burn data, plus a calculator to adjust to your own numbers
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What's inside
01
List of real testing data (heart rate, VO2, fat burn, and calorie burn.
02
Ranked list of activities by calorie burn per minute.
03
Personalized calorie calculator that adjusts estimates to your number.
Who ran these tests
- DEXA
- VO₂ Max
- RMR
- Blood panels
I’m Stephen. My full time job is owning a health testing clinic called Benchmark Body Metrics that specializes in DEXA scans, VO2 Max, Metabolic, and Bloodwork testing. We use data to inform and guide health decisions for our clients.
I love running tests on myself to answer health questions like comparing different forms of cardio, testing weight loss machines, and learning how my body works.When I’m not testing, I’m coaching, working out, or hanging out with my wife and six kids.
My goal is to help others be more confident in themselves through health, mentality, and consistency. Enjoy the download!
Inside the lab
Live better. Measured, not guessed.
Free · 12 pages · PDF