Calories Burned Calculator
Find out calories burned for various exercises by inputting your weight and activity in the calculator below.
Calories burned in a day
Living a healthy life means you need to know how many calories you burn in a day. Figuring out how much energy you use can help you determine how many calories you need to consume to either maintain a healthy weight, lose weight, or gain lean muscle mass.
Practical applications of Calories Burned
Having an understanding of caloric intake and calorie burn can help you with weight loss and physical performance.
Burning calories for weight loss
Figuring out how many calories you burn during workouts is a good way to know how many calories you should consume. On days that involve more intense physical activity, more calories will be burned.
Boosting physical activity is one way to help with weight loss. Creating a calorie deficit of about 500 calories a day is a safe way to shed pounds. Since one pound is approximately 3,500 calories, this would result in losing about one pound a week.
Studies have found that when exercise is sufficient to produce an energy deficit of 500–1,000 calories per day, substantial weight loss can occur.
For more information on calorie deficits, read 4 Steps to a Calorie Deficit.
Daily calorie needs for performance
Endurance athletes like runners should consume more calories based on their body weight, gender, and mileage per day.
On average, men should consume 6 – 10% more calories than women each day because their muscles require more fuel to properly function and tend to burn a greater number of calories on average than women.
When doing resistance exercises, your body will require significantly fewer calories. This is because aerobic activities burn more calories than resistance training. Weightlifters and bodybuilders should focus not only on the number of calories but also the macronutrients of carbohydrates, fats, and protein contained within those calories. If you want to increase muscle mass with resistance training, you should consume higher levels of protein.