Smart Health Nut
Workout Log
Contact Us
Company Info
Start Over
Close Menu
Calories Today
Calorie Burn from Activities
24 Hour Calorie Burn at Rest
Total Burn
Workouts + Baseline
Food Goal
Total Burn - Calorie Deficit
Daily Goals
Weight Loss
Weekly Goal & Date Planner
Calorie Deficit
Cutting Calories for Weight Loss
Calorie Intake
Food Calorie Allowance
Carbs, Protein and Fat
Body Metrics
Body Mass Index
Body Fat %
Body Fat Percentage
Total Daily Energy Expenditure
Basal Metabolic Rate
Save Diary
Exercise Calorie Calculator

Excercise Calorie Calculator

Calculate accurate calorie burn estimates across a wide range of over 300 activities without needing a heart rate monitor. Log your workout sessions and challenge yourself to beat your previous records.
Table of Contents
Start Exercise Calculator
How the Calculator Works
Log Your Workouts
Best Exercises for Calorie Burn
Weight Loss Calculator
Caloric Deficit for Weight Loss
Calories Burned Chart
Frequently Asked Questions

Exercise Calorie Calculator

Welcome to our Exercise Calorie Burn Calculator, your personalized tool designed to assist in your fitness journey by providing detailed insights into the caloric expenditure of your workouts. Covering over 100 exercises and sports, this calculator is equipped to help you understand the energy dynamics of an array of activities - from popular ones such as walking, running, biking, and weightlifting, to lesser-known but equally impactful exercises.

Beyond merely calculating burn calories during a workout, our tool takes fitness tracking to the next level. It stores your workout data and captures intricate metrics including distance covered, speed attained, and intensity of exercise. This holistic approach allows you to monitor your progress, make informed adjustments, and ultimately, reach your fitness goals more effectively.

Log Workouts and Try to Beat Your Best

Our Free Exercise Log App is included with yoru comprehensive Calories Burned Exercising calculator and is ideal for those engaging in various fitness activities. It provides an accurate measurement of calories burned during different exercises, supplementing our extensive workout exercise log. This integration ensures that users can track their workout routines, manage their health efficiently, and tailor their fitness regime to suit their calorie-burning objectives.

Best Exercises for Effecient Calorie Burn

1. Walking Calories Calculator

Walking is a versatile, low-impact exercise that is often overlooked in the realm of calorie expenditure. However, it is a surprisingly efficient tool in burning calories and bringing about weight loss. Walking can be easily incorporated into your daily routine and can be modified to suit your fitness level and schedule.

Our Walking Calories Burned Calculator is an excellent tool to keep track of your calorie expenditure. This interactive tool allows you to input specifics such as intensity levels, distance, or speed, enabling personalized calculations of calories burned walking. The calculator is designed to track your progress over time and notifies you when you beat previous records in calorie burn, distance, speed, and duration. This feature adds an element of gamification, making the process of weight loss more engaging and enjoyable.

Adding to the benefits of walking is its profound impact on weight loss. Walking is an effective, low-impact exercise that can easily be transformed into a weight loss activity. Incorporating walking into your daily routine may help you burn calories and lose weight without the need for intense workouts or special equipment. You can measure your progress on your weight loss journey effectively using our Walking to Weight Loss Calculator. This tool is designed to calculate calories burned, facilitate goal setting, and track progress over time. By providing data on your walking routines over days and weeks, this calculator can make your weight loss journey measurable, manageable, and motivating.

2. Running Calorie Calculator

Running is an incredibly efficient calorie-burning exercise. The high-intensity nature of this indoor or outdoor exercise engages large muscle groups and increases heart rate, making it an excellent choice for those looking to shed calories and improve overall fitness. Depending on the intensity of your run, you can significantly alter your calorie expenditure. Our Running Calorie Calculator is a valuable tool that takes into account your weight, speed, and the duration of your run to calculate calories burned accurately.

For those seeking to maximize their calorie burn, high-intensity running might be the way to go. High-intensity running, often characterized by sprinting or maintaining a fast pace over a shorter duration, can lead to a significant calorie burn in a relatively short period. It also stimulates excess post-exercise oxygen consumption (EPOC), commonly known as 'afterburn,' which means you continue to burn calories even after completing your run.

In addition to being a potent calorie-burner, running offers numerous health benefits. It promotes improved cardiovascular health, strengthens the musculoskeletal system, and enhances endurance. Furthermore, running has been shown to boost mood by triggering the release of endorphins, the 'feel-good' hormones.

3. Biking Calorie Calculator

Biking outdoors is a fun and efficient way to burn calories. The dynamic nature of biking allows you to control the intensity of your workout, making it an adaptable exercise for all fitness levels. Whether you're navigating rough mountain trails or soaking in the scenery on a calm road journey, biking can serve as a potent calorie incinerator. You can calculate your calorie burn accurately by using our Biking Calorie Calculator that includes several bike types including road bikes, mountain bikes, freestyle BMX to even unicycles, and your choice of intensity level, distance, or speed to provide precise results.

The key to maximizing your calorie burn during an outdoor biking session is to vary your intensity. Alternating between periods of high-intensity biking and lower-intensity recovery can drastically increase your calorie expenditure. This form of interval training not only helps in burning more calories in a shorter time frame but also boosts your cardiovascular health and muscular endurance.

Outdoor biking presents several other unique benefits. It allows for greater engagement with your environment, which can boost your mood and reduce stress levels. Furthermore, the uneven terrains and natural resistance from wind forces you to use more muscle groups as compared to indoor biking, enhancing your overall strength, balance, and coordination.

4. Weightlifting Calorie Calculator

To make the most out of your weightlifting workouts and to measure the effectiveness of your strength training, try our Weightlifting Calories Burned Calculator. This handy tool can provide you with accurate, real-time data on the calories you burn during your weightlifting sessions, ensuring that your efforts align with your daily calorie needs and strength goals.

Weightlifting, often synonymous with strength training, has emerged as a popular fitness regime recognized for its calorie-burning potential. It's not just about the calories burned during the exercise itself; weightlifting exercises such as squats and the use of dumbbells incur an "afterburn" effect – an enticing aspect of this strength exercise method. This phenomenon, scientifically known as Excess Post-exercise Oxygen Consumption (EPOC), refers to the increased rate of oxygen intake following strenuous activity, leading to additional calories burned even after you've completed your workout.

The benefits of weightlifting extend beyond the realm of calorie burn. Regular strength training contributes to enhanced muscle mass and improved metabolic rate, aiding in long-term weight management. Furthermore, lifting weights promotes bone health, postural improvement, and cardiovascular fitness, thereby contributing to overall well-being.

5. Treadmill Calorie Calculator

Treadmills offer a diverse range of benefits, making them an excellent choice for anyone looking to incorporate a calorie-burning workout into their routine. A key advantage to using a treadmill for your workouts is the capacity to accurately track your progress. Our Treadmill Calorie Calculator

A treadmill serves as a versatile tool in your exercise arsenal, allowing you to burn calories effectively through both walking and running workouts. With its customizable features, incorporating varying speeds and inclines, it enables a dynamic training regimen that can be tailored to individual fitness goals.

Walking and running on a treadmill, with the added control over speed and incline, can significantly enhance your calorie-burning capacity as compared to walking outdoors. The ability to adjust the incline simulates the experience of uphill walking or running, thereby intensifying the workout and increasing caloric burn without the need to increase speed. What's more, with a treadmill, weather conditions and uneven outdoor terrains cease to be a constraint to your daily exercise routine.

6. Stationary Bike Calorie Calculator

Our Stationary Bike Calories Burned Calculator does more than just track your calorie expenditure; it also logs your distance, speed, and duration for each workout. This comprehensive data allows you to monitor your progress over time, offering insights and facilitating precise customization of your workouts.

An exercise bike is another potent tool in your fitness arsenal, offering a high-energy, low-impact path to calorie burning. It stands out as an effective means of cardiovascular exercise, able to deliver a heart-pumping workout that can help you burn significant calories while reducing the strain on your joints. This makes it particularly beneficial for those with joint conditions or injuries.

The indoor bike offers the advantages of enhanced control, coupled with a safe and comfortable workout environment. Also, much like a treadmill, it empowers you to control the pace and intensity of your workout. A recumbent bike, a popular type of stationary bike, provides you with the added convenience of a supportive backrest, making it a fantastic choice for those who prefer a more relaxed seating position during their workout.

7. Steps to Calories Calculator

Walking is one of the most accessible forms of physical activity, and it's incredibly effective at burning calories. A popular goal among many walkers is to aim for 10,000 steps a day, which is roughly equivalent to five miles. But how many calories does this burn? With our Steps to Calories Calculator, you can accurately calculate your calorie burn based on the number of steps you've taken throughout the day.

Modern technology has made it easier than ever to track your steps. Tools like fitness trackers, smartwatches, and pedometers are designed to count each step you take, providing you with accurate, real-time data. Many smartphones also come with built-in health apps that can track your steps, so there's a good chance you already have a step counter in your pocket!

Tracking your steps and calculating the calories burned can offer several benefits. Firstly, it helps you keep a tab on your daily physical activity levels. By aiming for a certain step count, you can ensure you're remaining active throughout the day. This can be particularly beneficial for those with sedentary jobs, encouraging them to take regular walking breaks. Secondly, counting steps can provide a motivational boost. It gives you a tangible goal to strive for and a way to measure your progress.

8. Rowing Machine Calorie Calculator

Our calories burned rowing calculator contributes more than just the raw data of your caloric expenditure. It also tracks your stroke rate, distance rowed, and workout duration. This comprehensive breakdown empowers you with the tools needed to fine-tune your workouts, track progress, and achieve your fitness goals.

A rowing machine is an underappreciated gem in the world of fitness that deserves a spotlight for its capacity to torch calories while delivering a full-body workout. Uniquely engineered to simulate the motion of rowing a boat, it engages both the upper and lower body simultaneously. This dual action can result in a higher caloric burn compared to exercises that focus on a single muscle group.

Rowing machines have a distinct advantage, providing a high-intensity workout that is nonetheless low-impact. This makes them an excellent option for individuals seeking effective calorie-burning exercises that minimize stress on the joints. The rhythmic, flowing movement associated with rowing also brings a meditative aspect to your workout, encouraging focus and mental clarity.

Integrating a rowing machine into your fitness routine offers the benefit of increased muscular endurance and strength. The resistance utilized in rowing exercises can be adjusted to match individual fitness levels and goals, thus promoting muscle growth and enhancing functional fitness. Moreover, the cardiovascular benefits of rowing are significant, enhancing heart health, improving lung capacity, and boosting overall stamina.

9. Elliptical Calorie Calculator

The elliptical machine, sometimes referred to as an elliptical trainer, offers an effective way to burn calories, build muscle, and improve cardiovascular health. This versatile fitness equipment delivers a low-impact, whole-body workout, making it a fantastic choice for individuals at all fitness levels.

A high-intensity elliptical workout can torch a surprising amount of calories. This caloric burn is primarily due to the dual-action nature of an elliptical machine, which works both the upper and lower body simultaneously. The amount of calories burned can vary depending on the intensity of the workout, the duration, and individual body composition.

One of the key benefits of using an elliptical trainer is its ability to provide a low-impact exercise. Unlike running or jogging, which can put stress on your joints, an elliptical workout is much kinder to your knees, hips, and back. This makes it an excellent option for people with joint issues or those recovering from injuries.

Another impressive feature of an elliptical machine is the ability to adjust the resistance and incline. This allows users to customize their workouts to match their fitness goals, from weight loss to muscle toning and endurance building. The reverse stride option on some models provides an excellent way to work different muscle groups and add variety to your workouts.

10. Swimming Calorie Calcualtor

Swimming provides a myriad of health benefits, from burning calories to enhancing muscle tone to improving balance. Whether you're swimming laps, engaging in water walking, or simply enjoying a leisure day in the pool, you're contributing to your overall fitness and well-being. Our Swimming Calorie Calculator is an effective tool designed to estimate the number of calories burned during swimming sessions. Regardless of whether you're water walking or swimming laps, the tool can adjust its estimates according to your unique parameters.

One of the main benefits of swimming is its potential for calorie burning. The number of calories you can burn while swimming depends on your body weight, the stroke you use, and the speed at which you swim. According to the Mayo Clinic, a 160-pound person can burn approximately 423 calories per hour of swimming laps. If you want to calculate the calories burned swimming more precisely, you'll need to take into account factors like your weight, the distance swum, and your swimming efficiency. There are online calculators available that can help with this.

Moreover, swimming has unique benefits that aren't typically found in other workouts. One such benefit is water walking. This activity is performed in a pool and is a great way to burn calories without placing undue stress on the joints. It offers the same cardiovascular benefits as swimming laps, but with the added bonus of improving balance and coordination.

Creating a Caloric Deficit for Weight Loss

In our commitment to provide comprehensive health solutions, we have integrated a weight loss calculator feature. This sophisticated tool allows you workout your calorie deficit that supports healthy weight loss while ensuring adequate fuel for your workouts. The weight loss feature also provides a visual timeline that helps you to track your progress accurately and see the anticipated date of reaching your desired weight.

1. Calculate your TDEE

Total Daily Energy Expenditure (TDEE) is a vital metric in the realm of weight management. It refers to the total number of calories that your body needs to carry out all its functions in a day. This includes everything from major physiological processes like circulation and breathing to physical activities like walking, exercising, and even fidgeting.

Calculating your TDEE for weight loss is crucial because it determines the number of calories you need to consume to maintain your current weight. If your goal is to lose weight, you'll need to consume fewer calories than your TDEE. The deficit between your TDEE and calorie intake promotes weight loss, as your body will utilize stored fat to compensate for the energy shortfall.

2. Calculate your Calorie Deficit

Regular exercise is a crucial part of any weight loss endeavor, as it not only helps burn calories but also plays a vital role in creating a calorie deficit. When combined with a balanced diet, exercise can contribute to weight loss by ensuring that the energy you burn exceeds the energy you consume. Start by using our Calorie Deficit Calculator with exercise and input your current weight, target weight, and desired timeframe. The calculator will then provide your daily calorie intake needed to reach your objective. This personalized calculation ensures that your weight loss is safe, healthy, and sustainable, empowering you to make informed dietary choices that support your fitness goals.

3. Calculate your Calorie Needs

Our advanced Calorie Needs Calculator considers your selected calorie deficit, TDEE, and energy burned exercising to efficiently determine your daily caloric needs. This comprehensive approach considers the full spectrum of your energy output – the calories you burn at rest, during typical daily activities, and during deliberate exercise. Once your TDEE and exercise calories are evaluated, the calculator determines the net daily calories you should consume to promote healthy weight loss. By factoring in exercise, our calculator fine-tunes your calorie needs with high precision. This permits you to fuel your body adequately for your activity level while still maintaining a calorie deficit, thereby supporting sustainable and healthy weight loss.

4. Calculate Your Weight Loss by Date

Our innovative Weight Loss Calorie Calculator by Date adds another layer of complexity and precision to your weight loss journey. It incorporates your weight goal, TDEE, calorie deficit, and daily calorie needs into a comprehensive model. The calculator then projects when you will achieve your desired weight, represented visually with an easy-to-understand date graph. This unique approach provides you with a tangible timeline for your weight loss journey and allows you to see the impact of different calorie deficits while you lose weight.

Calories Burned Chart for Every Workout

The following calories burned per exercise chart compiles over 100 workouts and sports, each with detailed information regarding caloric expenditure. The chart is divided into specific columns for streamlined understanding. It features a 'measure' column, which breaks down the intensity level of each workout. Further, the chart incorporates four 'body weight' columns, namely 130, 155, 180, and 205 pounds, providing a calibrated estimation of calories burned in an hour at these specific weights.

This extensive data is utilized in our Calories Burned Calculator to accurately figure out your caloric expenditure per exercise. If your weight falls between two columns, we compute the average for a more precise estimation. Moreover, for your convenience, the calculator also adapts the calculations from the hourly column to a minute-by-minute breakdown, ensuring personalized and timely fitness tracking.

ActivityMeasure130 lbs155 lbs180 lbs205 lbs
  Calories Burned in 1 Hour
Aerobics (General)384 457 531 605
Aerobics (Low Impact)295 352 409 465
Aerobics (High Impact)413 493 572 651
Aerobics (Steps)502 598 695 791
Aerobics (Water)236 281 327 372
Aerobics (Instructor)354 422 490 558
Biking (Road)10 mph236 281 327 372
Biking (Road)12 mph354 422 490 558
Biking (Road)13 mph472 563 654 745
Biking (Road)16 mph590 704 817 931
Biking (Road)19 mph708 844 981 1,117
Biking (Road)> 20 mph944 1,126 1,308 1,489
Biking (Mountain)502 598 695 791
Biking (Stationary)10 mph177 211 245 279
Biking (Stationary)12 mph325 387 449 512
Biking (Stationary)13 mph413 493 572 651
Biking (Stationary)16 mph620 739 858 977
Biking (Stationary)19 mph738 880 1,022 1,163
Biking (Stationary)> 20 mph944 1,126 1,308 1,489
Biking (BMX)502 598 695 791
Biking (Unicycle)295 352 409 465
BodybuildingEasy177 211 245 279
BodybuildingMedium266 317 368 419
BodybuildingHard354 422 490 558
CalistenicsEasy207 246 286 326
CalistenicsHard472 563 654 745
CalistenicsWater236 281 327 372
Circuit Training472 563 654 745
Climbing HillsNo Weight354 422 490 558
Climbing HillsCarrying 1-9 lb413 493 572 651
Climbing HillsCarrying 10-20 lb443 528 613 698
Climbing HillsCarrying 21-42 lb472 563 654 745
Climbing HillsCarrying 42+ lb531 633 735 838
Elliptical468 558 648 738
Exercise Class (Participating)384 457 531 605
Exercise Class (Teaching)384 457 531 605
Health Club Exercise325 387 449 512
Hiking (Backpacking)207 246 286 326
Hiking (Cross Country)354 422 490 558
Jazzercise354 422 490 558
Jogging413 493 576 656
Jump RopeSlow472 563 654 745
Jump RopeMedium590 704 817 931
Jump RopeFast708 844 981 1,117
Pushups472 563 654 745
Rowing MachineEasy207 246 286 326
Rowing MachineMedium413 493 572 651
Rowing MachineHard502 598 695 791
Rowing MachineVery Hard708 844 981 1,117
Running5 mph472 563 654 745
Running5.2 mph531 633 735 838
Running6 mph590 704 817 931
Running6.7 mph649 774 899 1,024
Running7 mph679 809 940 1,070
Running7.5 mph738 880 1,022 1,163
Running8 mph797 950 1,103 1,256
Running8.6 mph826 985 1,144 1,303
Running9 mph885 1,056 1,226 1,396
Running10 mph944 1,126 1,308 1,489
Running> 11 mph1,062 1,267 1,471 1,675
RunningGeneral Running472 563 654 745
RunningRunning on a Track590 704 817 931
RunningRunning Upstairs885 1,056 1,226 1,396
RunningCross Country531 633 735 838
Situps472 563 654 745
Ski Machine413 493 572 651
Stairs (Walking Down)177 211 245 279
Stairs (Walking Up)620 739 858 977
Stairs (Stair Machine)531 633 735 838
Stretching148 176 204 233
Swimming (Backstroke)413 493 572 651
Swimming (Breaststroke)590 704 817 931
Swimming (Butterfly)649 774 899 1,024
Swimming (Freestyle)Slow413 493 572 651
Swimming (Freestyle)Fast590 704 817 931
Swimming (Leisurely)354 422 490 558
Swimming (Scuba Diving)413 493 572 651
Swimming (Sidestroke)472 563 654 745
Swimming (Skin Diving)Easy413 493 572 651
Swimming (Skin Diving)Medium738 880 1,022 1,163
Swimming (Skin Diving)Hard944 1,126 1,308 1,489
Swimming (Snorkeling)295 352 409 465
Swimming (Synchronized)472 563 654 745
Swimming (Treading)Easy236 281 327 372
Swimming (Treading)Hard590 704 817 931
Treadmill2 mph118 141 163 186
Treadmill2.5 mph148 176 204 233
Treadmill3 mph177 211 245 279
Treadmill3.5 mph195 232 270 307
Treadmill4 mph224 267 311 354
Treadmill4.5 mph295 352 409 465
Treadmill5 mph372 443 515 586
Treadmill5.2 mph531 633 735 838
Treadmill6 mph590 704 817 931
Treadmill6.7 mph649 774 899 1,024
Treadmill7 mph679 809 940 1,070
Treadmill7.5 mph738 880 1,022 1,163
Treadmill8 mph797 950 1,103 1,256
Treadmill8.6 mph826 985 1,144 1,303
Treadmill9 mph885 1,056 1,226 1,396
Treadmill10 mph944 1,126 1,308 1,489
TreadmillWalking on Incline354 422 490 558
TreadmillRunning on Incline885 1,056 1,226 1,396
Walking2 mph118 141 163 186
Walking2.5 mph148 176 204 233
Walking3 mph177 211 245 279
Walking3.5 mph195 232 270 307
Walking4 mph224 267 311 354
Walking4.5 mph295 352 409 465
Walking5 mph372 443 515 586
Walking> 6 mph472 563 654 745
WalkingGeneral Walking177 211 245 279
WalkingSpeed Walking384 457 531 605
WalkingWalking Downstairs177 211 245 279
WalkingWalking Upstairs620 739 858 977
WalkingWalking Uphil354 422 490 558
WalkingWalking with Dog177 211 245 279
WalkingWalking with a Child148 176 204 233
WalkingWalking on Crutches295 352 409 465
WeightliftingEasy177 211 245 279
WeightliftingMedium266 317 368 419
WeightliftingHard354 422 490 558
Yoga236 281 327 372

Frequently Asked Questions


What are exercise calories?


How are exercise calories calculated?


How accurate is your exercise calorie calculator?


Does a heavier person burn more calories while exercising?


Is it necessary to burn all consumed calories through exercise?


Which type of exercise burns the most calories?


How many calories should I aim to burn through exercise daily?


What happens if I burn more calories than I consume?


Do I need to burn off cheat meal calories?


Can I lose weight without burning exercise calories?


How do you calculate calories burned from exercising?


How do exercise machines calculate calories burned?


How does Apple Watch and Fitbit calculate calories burned during exercise?


  1. NutriStrategy: List of Calories Burned During Exercise
  2. Wisconsin Department of Health Services - Calories Burned per Hour
  3. Mayo Clinic: Exercise for weight loss: Calories burned in 1 hour
  4. WebMD: Exercise for a Healthy Heart
  5. American Heart Association: Recommendations for Physical Activity in Adults
  6. NCBI: The Effect of Physical Exercise on Anxiety
© 2009-2023 Digital Design Space Inc. All rights reserved.
Start Calculator