The Calories Burned Calculator tells how many calories you burn with walking, cycling, or running!
How Many Calories Do I Burn Per Day?
Your daily calorie burn (Total Daily Energy Expenditure, or TDEE) depends on four key factors:
- Basal Metabolic Rate (BMR): Calories burned at rest (60–70% of TDEE)
- Physical Activity: Exercise and daily movement (15–30%)
- Thermic Effect of Food: Energy used to digest meals (5–10%)
- Non-Exercise Activity Thermogenesis (NEAT): Fidgeting, posture, etc. (varies)
The Calories Burned Calculator above uses your age, sex, weight, height, and workout duration to estimate your BMR and activity-related expenditure.
Also Check: Calorie Deficit Calculator
How Can I Calculate How Many Calories I Burn?
Accurate calorie burn estimation requires understanding your body’s unique metrics. Here’s a step-by-step approach:
1. Use Our Calories Burned Calculator
Input your:
- Age
- Sex (biological sex impacts metabolic rate)
- Weight (in pounds or kilograms)
- Height (in feet or centimeters)
- Workout duration (in minutes)
The calculator applies the Mifflin-St Jeor equation—the gold standard for BMR calculation—to estimate your baseline metabolism and adjust for exercise time.
2. Understand MET Values
Metabolic Equivalent of Task (MET) values measure exercise intensity. For example:
- Walking: 3–5 METs
- Running: 8–12 METs
Our calculator simplifies this by using duration-based adjustments to BMR.
3. Track with Wearables
- Pair our tool with devices like Fitbit or Apple Watch for real-time activity tracking.
How to Combine This with Counting Macros
Calorie burn and macronutrient intake are two sides of the same coin. Here’s how to synchronize them:
1. Set Calorie Goals
- Weight Loss: Consume 10–20% fewer calories than burned
- Maintenance: Match intake to expenditure
- Muscle Gain: Eat 10–15% above burned calories
2. Allocate Macros
Use your calorie target to distribute:
- Protein: 25–35% (1.6–2.2g/kg for muscle retention)
- Fats: 20–35%
- Carbs: Remaining calories
Example: If you burn 2,400 calories/day and aim for muscle gain:
- Eat 2,640 calories
- Split into 165g protein, 85g fat, 330g carbs
How Many Calories Do 30 Minutes of Walking or Running Burn?
| Activity | 130-lb Person | 180-lb Person |
|---|---|---|
| Walking (3.5 mph) | 125 calories | 175 calories |
| Running (6 mph) | 300 calories | 420 calories |
These estimates use the formula:
Calories Burned = MET × Weight (kg) × Duration (hours)
Our calculator automates these computations while accounting for your unique body composition.
About Calories Burned Calculator
How It Works
1. Inputs Collected: Age, sex, weight, height, and workout duration.
2. Unit Conversions:
- Pounds → Kilograms (lbs × 0.453592)
- Feet → Centimeters (ft × 30.48)
3. BMR Calculation:
Mifflin-St Jeor Formula:
– Men: (10 × weight[kg]) + (6.25 × height[cm]) − (5 × age) + 5
– Women: (10 × weight[kg]) + (6.25 × height[cm]) − (5 × age) − 161
4. Activity Adjustment:
Estimates calories burned during workouts using time-adjusted BMR values.
Why Trust This Tool?
- Peer-Reviewed Formula: Recommended by the Academy of Nutrition and Dietetics.
- Transparent Math: No hidden algorithms—calculations match clinical standards.
- Customizable Inputs: Supports imperial and metric units.
Also Check: TDEE Calculator
Final Thoughts
Understanding calorie expenditure is critical whether you’re aiming for weight loss, athletic performance, or general wellness. Our Calories Burned Calculator eliminates guesswork by combining proven metabolic science with user-friendly design. Pair it with macro tracking for a holistic approach to health, and revisit it quarterly as your fitness level evolves
Pro Tip: Bookmark this page and track your results over time to spot trends in your energy expenditure!
References
Calorie Estimation in Adults Differing in Body Weight Class and Weight Loss Status. Link
Calories Burned in 30 Minutes for People of Three Different Weights. Link