Your body burns calories all day, during a hard workout and while you sit through a movie. How many an activity burns depends on how hard it is, how long you keep it up, and how much you weigh. The calculator below estimates the calories you burn in exercises, sports, and everyday activities.
Example: 175 lb, 45 min
219kcal burned
156 kcal from the activity itself, plus 63 kcal your body burns at rest in that time anyway.
Find your own activities above to replace this example.
Above resting
156 kcal
Net: on top of what you burn sitting still
Per hour
292 kcal
4.9 kcal a minute at this pace
| Activity | Time | Net | kcal |
|---|---|---|---|
| Resistance (weight) training, multiple exercises, 8-15 reps at varied resistanceConditioning Exercise, code 02054, 3.5 MET, 292 kcal an hour | 45 min | 156 | 219 |
Calories = MET x 3.5 x body weight in kg / 200 x minutes, rounded for each activity. Net (above resting) uses MET minus 1: a MET is a multiple of your resting rate, so 1 MET is what you burn sitting still (the ACSM metabolic equations count it as 3.5 ml/kg/min). METs from the 2024 Adult Compendium of Physical Activities, for adults 19 to 59. The Compendium counts 3.5 ml/kg/min of oxygen as the resting rate for every body. Real resting rates vary with age, sex, height, weight and body composition, so treat these figures as an estimate for a typical adult, not a measurement of your own burn.
Next steps
- TDEE calculatorYour whole day: resting burn, daily life and training together.
- Calorie deficit calculatorTurn your daily burn into a calorie target with a goal date.
- Steps to calories calculatorCount a walk by its steps when you know the steps, not the minutes.
Calories burned calculators by activity
Each of these activities has its own FitnessVolt calculator that lists its intensities. The groups follow the Compendium's categories.
Bicycling
44 activities in the calculator above. Calculators for this group:
Conditioning Exercise
86 activities in the calculator above. Calculators for this group:
- Abdominal Roll Wheel
- Abs Exercises
- Aerobics
- Bicycle Crunches
- Bootcamp
- Bridges
- Burpees
- Calisthenics
- Circuit Training
- CrossFit
- Crunches
- Deadlifting
- Elliptical
- Hanging Knee Tucks
- Jumping Jacks
- Kettlebells
- Lunges
- Pilates
- Push-Ups
- Reverse Crunches
- Rowing
- Side Crunches
- Side Plank
- Sit-Ups
- Squats
- Stretching
- Weight Lifting
- Yoga
- Zumba
Dancing
28 activities in the calculator above. Calculators for this group:
Fishing & Hunting
37 activities in the calculator above. Calculators for this group:
Home Activities
78 activities in the calculator above. Calculators for this group:
Inactivity
17 activities in the calculator above. Calculators for this group:
Lawn & Garden
54 activities in the calculator above. Calculators for this group:
Miscellaneous
28 activities in the calculator above. Calculators for this group:
Running
66 activities in the calculator above. Calculators for this group:
Sports
156 activities in the calculator above. Calculators for this group:
- Archery
- Badminton
- Boxing
- Football
- Golf
- Gymnastics
- Hockey
- Horseback Riding
- Juggling
- Jumping Rope
- Lacrosse
- Martial Arts
- Racquetball
- Rock Climbing
- Rollerblading
- Rugby
- Skateboarding
- Skydiving
- Soccer
- Squash
- Table Tennis
- Tai Chi
- Tennis
- Track and Field
- Trampoline
- Volleyball
- Wrestling
Walking
93 activities in the calculator above. Calculators for this group:
Water Activities
87 activities in the calculator above. Calculators for this group:
Winter Activities
52 activities in the calculator above. Calculators for this group:
Video Games
8 activities in the calculator above. Calculators for this group:
Also in the calculator above, with no calculator of their own yet: Home Repair, Music Playing, Occupation, Self Care, Sexual Activity, Transportation, Religious Activities, Volunteer Activities.
METs come from the 2024 Adult Compendium of Physical Activities (Herrmann and others, Journal of Sport and Health Science, 2024), for adults 19 to 59. We checked every row against pacompendium.com on 8 Oct 2026. People 60 and over have a separate Older Adult Compendium.
Heart Rate and Calorie Consumption
The harder you exercise, the more calories you burn each minute, and your heart rate climbs with the effort. A 70 kg (154 lb) person burns about 140 calories in 30 minutes of walking at 2.8 to 3.4 mph and about 342 running at 6 to 6.3 mph. Hard efforts are tough to hold for long, so the time you can keep going counts too. In a study of 300 adults, fat burning peaked at an average of 61.5% of maximum heart rate. Total calories per minute keep rising above that point, as the walking and running figures show. Our target heart rate calculator gives you five training zones. Discover more about the ideal heart rate for exercise and its impact on caloric burn.
BMI: Beyond the Numbers
Body Mass Index (BMI), also known as the Quetelet index, compares your weight with your height. It’s a widely recognized tool to categorize body weight status: underweight, normal, overweight, or obese. Utilize our BMI Calculator or Reverse BMI Calculator to find your BMI and understand its implications on your health.
Calculating Total Daily Energy Expenditure (TDEE)
Your Total Daily Energy Expenditure (TDEE) represents the total calories you burn in a day. It encompasses your basal metabolic rate plus the energy expended during daily activities. Our TDEE calculator is designed to provide an accurate estimate of your daily calorie burn, taking into account your lifestyle and physical activity levels.
Determining Your Daily Caloric Intake
Wondering how many calories you should consume daily? Our calculator gives a daily calorie target based on your goal: losing, gaining, or maintaining weight. Learn more about the intricacies of daily calorie consumption and how it influences your health.
Factors Influencing Daily Caloric Burn
Several factors determine the number of calories you burn in a day, including gender, height, weight, age, and the type of activities you engage in. Understanding these variables can help you better manage your caloric intake and expenditure.
Other calories related calculators:
- Active Metabolic Rate
- Calories Per Day
- Calorie Deficit
- Calories Eaten
- Calories Per Meal
- Calorie Calculator
- TDEE Calculator
- BMR Calculator
- Macronutrient Calculator
- Subway Nutrition Calculator
- Starbucks Calorie Calculator
Someday one of these websites is going to include calisthetics and rucking. Such a shame, two of the biggest things and no one wants to include them. In the meantime I HAVE to just do every single calisthetic movement singularly and add that up and do rucking as hiking with a daypack.
Thank you for the suggestion, Kristi. We’ll collaborate with our developers to incorporate calisthenics and rucking calculators in the near future.
Thank you for the consideration.