I am just getting back into logging my calories in/calories out. I practice Karate twice a week and I'm trying to come up with a realistic estimate of calorie burned during practice. We are not allowed to wear any accessories so a heart rate monitor or a fit-bit won't help. Every practice has a different intensity level so I am thinking of having a standard to record each practice based on the intensity.
A practice with heavy kihon and kata would be high intensity while one where you work on grappling and holds would be low intensity.
Each practice is 90 mins but the first twenty minutes are spent warming up and stretching.
Does anyone have any a strategy or a guide that they used?