Calculate Calories Burned

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Activity-Based Formula

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Weight-Adjusted

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Completely Free

Body Weight (kg)

Activity

Duration (minutes)

Calories Burned

Calories per Minute

Food Equivalent

Context

⚠️ Accuracy Note: This calculates gross calories burned (includes basal metabolism). Net calories burned (above baseline) are 15-25% lower. Fitness level, age, metabolism, and intensity variation affect actual burn. Use estimates for relative comparison, not absolute precision.

Last updated: April 19, 2026

📋 What to Do Next:

Track workouts: Log duration and intensity to see cumulative calorie burn
Combine with diet: Calories burned alone don't guarantee weight loss without dietary changes
Increase intensity: Higher intensity workouts burn more calories per minute
Consistency matters: Regular exercise > sporadic intense sessions for sustainable results
Pair with strength: Building muscle increases resting metabolic rate, boosting daily burn

Frequently Asked Questions

Why do heavier people burn more calories during exercise?

Calorie burn is directly proportional to body weight—heavier body requires more energy to move. A 100kg person running burns ~50% more calories than a 65kg person running same duration/speed. This advantage exists only during activity; at rest, higher metabolic rate from exercise matters more. Good news: overweight individuals gain faster initial fitness improvements.

Is calorie burn from cardio or strength training better?

Different benefits: Cardio burns more calories during activity (~300-600/hour). Strength training burns less during (200-400/hour) but builds muscle, increasing resting metabolic rate long-term. Muscle tissue burns calories 24/7. Best approach: combine both. Cardio for immediate burn; strength for sustained metabolic boost.

Can I calculate net vs. gross calories?

Gross calories (shown here) includes baseline metabolism. Net calories (actual extra burn) = gross minus your resting rate for that duration. Net is 15-25% lower. For weight loss math, use gross burn minus calories from food—simpler and accounts for metabolism changes. This calculator uses gross (conservative approach).

Why does the same workout feel harder some days?

Actual calorie burn varies with: hydration, sleep, fuel (glycogen), stress, hormones, temperature. These factors change day-to-day, creating 20-30% variation in burn. Also, improved fitness eventually means same workout burns fewer calories (your body adapts). Progressive overload (increase intensity/duration) prevents adaptation plateau.

Is afterburn (EPOC) significant for weight loss?

Afterburn (elevated metabolism post-exercise) is real but overstated in marketing. Typically 5-15% additional calories—meaningful but not game-changing. HIIT generates more afterburn than steady cardio, but total exercise calories matter most. Focus on total weekly activity volume rather than chasing afterburn effect.

Does walking slowly burn calories?

Yes, any activity burns calories above baseline. Slow walking burns ~250-350 cal/hour (65kg person). Brisk walking: ~400-450. Running: 600-800+. For weight loss, higher intensity is time-efficient, but lower intensity is sustainable long-term. Best practice: combination of intensities throughout week.