Want to know how many calories you’re burning during your favorite activities? Look no further! Our simple calculator helps you estimate the calories you’re torching while you move. This calculator gives you an insightful peek into your energy expenditure.

Calorie Burn Calculator

Weight: kg lbs
Activity: Walking Running Cycling Swimming Jump Rope Yoga Dancing Basketball Soccer Tennis Gardening Housecleaning Weightlifting Hiking Skiing Snowboarding Elliptical Trainer Rowing Pilates Zumba Martial Arts Pilates Stretching Walking (uphill) Running (uphill) Cycling (fast) Swimming (vigorous) Jumping Jacks Calisthenics Roller Skating Ice Skating Aerobics Paddleboarding Canoeing Rock Climbing Hula Hooping Trampoline Horseback Riding Kayaking Circuit Training Tai Chi Pilates CrossFit Mountain Biking Functional Training Sprinting
Duration (minutes):
Calculate

Not what you’re looking for? Try our Calorie Calculator to see the number of calories you need to lose, gain, or maintain weight. The page will also explain how to calculate your BMR.

How Does It Work?

Our calculator is based on the 2011 Compendium of Physical Activities. This study assigns Metabolic Equivalent of Task (MET) values to various activities. MET values show how much energy an activity requires compared to sitting quietly. Just enter your weight, select an activity, and input the duration. You’ll get an estimate of the calories you burned.

Why Trust Our Calories Burned Calculator?

We’re not just throwing numbers around. The 2011 Compendium of Physical Activities is a widely recognized resource. It compiles data from scientific studies. This means we get accurate MET values for a wide range of activities. These values help us calculate your calorie burn with greater precision.

It doesn’t consider your body weight, your basal metabolic rate, or how vigorous the activity was. But you can trust this calculator to estimate the number of calories burned. At least enough to use the numbers for diet adjustment.

What Exercises Burn the Most Calories?

Certain exercises burn a higher number of calories. This is due to their intensity and the muscle groups they engage. Here are some exercises that burn a significant amount of calories:

1. Running: Running at a moderate to fast pace is a great calorie burner. It engages many muscle groups and elevates your heart rate.
2. Jump Rope: This is an efficient cardiovascular exercise. It also works your legs, core, and shoulders. Its high intensity can lead to a significant burn rate.
3. High-Intensity Interval Training (HIIT): HIIT burns calories fast and improves general fitness! It involves alternating between short bursts of intense exercises and brief rest periods.
4. Burpees: Burpees are a full-body exercise that combines squats, push-ups, and jumps.
5. Cycling (Sprinting): Pedaling at a high resistance or doing sprints on a stationary bike. This elevates your heart rate and leads to considerable calorie expenditure.
6. Swimming: Swimming engages many muscle groups. It also provides resistance, making it an excellent calorie-burning workout.
7. Rowing: Rowing is a full-body exercise that engages your upper and lower body, and your core. It can burn a significant number of calories.
8. CrossFit: CrossFit workouts often involve a combination of high-intensity exercises. They target various muscle groups and burn a decent number of calories.
9. Kickboxing: Kickboxing involves a mix of punches, kicks, and bodyweight exercises. It provides a high-intensity workout.
10. Aerobics: Traditional aerobic exercises can lead to substantial calorie expenditure. This is due to their continuous movement and varied routines.

Tips for Burning More Calories

Looking to boost your activity level and enhance your fitness journey? Here are some practical tips to help you maximize your energy expenditure:

1. Increase Intensity: Gradually intensify your activities to challenge your body. For example, if you’re walking, try picking up the pace or incorporating short bursts of jogging.
2. Embrace Strength Training: Muscle burns more calories at rest than fat does. Incorporate strength training exercises into your routine. This will build lean muscle mass and elevate your metabolism.
3. Try HIIT: Alternate between high-intensity bursts of exercise and periods of rest. HIIT is an efficient way to torch calories and improve cardiovascular fitness. It can even build lean body mass if done right!
4. Stay Active Throughout the Day: Engage in small bursts of activity whenever possible. Take the stairs, walk during phone calls, or do quick bodyweight exercises during breaks.
5. Mix Up Your Routine: Variety keeps things interesting and challenges different muscle groups. Swap activities regularly to prevent plateaus and continuously challenge your body.
6. Stay Hydrated: Drinking water helps optimize your body’s functions, including calorie burning. Aim to stay hydrated throughout the day.
7. Get Quality Sleep: A good night’s sleep supports well-being and can influence your calorie burn. Aim for 7-9 hours of quality sleep each night.
8. Eat Balanced Meals: Consume a balanced diet rich in whole foods. Protein-rich meals can help you feel fuller for longer and support muscle recovery.
9. Incorporate Cardio Workouts: Running, cycling, and swimming elevate your heart rate. That elevated heart rate helps you burn more calories and improve cardiovascular health.
10. Stay Consistent: Consistency is key. Make regular physical activity a part of your routine to achieve and maintain optimal calorie burn.

Remember, every little bit counts. Small changes in your daily habits can add up over time and contribute to increased calorie burn. By adopting these strategies, you can optimize your efforts.

If you are trying to lose weight, decreasing your calorie intake will help more than burning extra calories.

Ready to take the next step? Calculate your calorie burn for various activities using our Calories Burned Calculator.

FAQs

Q: How accurate is this calculator?

A: Our calculator provides estimates based on established MET values. These come from the 2011 Compendium of Physical Activities. Individual results may vary. But this tool gives you a reliable approximation of your calorie burn.

Q: Can I use this calculator for weight loss purposes?

A: Absolutely! Understanding your calorie burn is essential for managing your weight. Combine this knowledge with a balanced diet and a healthy lifestyle for effective weight management.

Q: How do I know the MET values are reliable?

A: The MET values are derived from comprehensive research studies. They are included in the 2011 Compendium of Physical Activities. The scientific community widely accepts this study as a credible source.

Find more fitness calculators.