Calories Burned Calculator
Calculate daily calorie needs, track calorie burn, and plan nutrition goals. Determine calorie requirements for weight loss, maintenance, or gain.
Calories Burned Calculator
Calculate calories burned during various activities and exercises with detailed analysis
Activity Details
Quick Result
Exercise Facts
- • MET values represent energy cost relative to resting metabolic rate
- • Calorie burn varies based on body weight, age, and fitness level
- • Higher intensity exercise burns more calories per minute
- • Consistency is more important than intensity for long-term health
- • Strength training builds muscle which increases metabolism
Calories Burned
Total Calories
30 minutes of Walking, 3.0 mph, moderate pace
Per Minute
Calorie burn rate
Per Hour
Hourly projection
Activity Analysis
Duration Comparison
Weekly Projection
Equivalent Activities
To burn the same 119 calories:
💪 Exercise Guidelines
- • Adults should get 150 minutes of moderate activity per week
- • Vigorous activity can be done for 75 minutes per week
- • Include strength training at least 2 days per week
- • Start slowly and gradually increase duration and intensity
- • Listen to your body and rest when needed
- • Combine cardio and strength training for best results
Related Calculators
How to Use
- 1Enter your values in the input fields
- 2Review the calculated results
- 3Use the results for your planning
📚 Table of Contents
1Your Complete Guide to Calories Burned
Calculate calories burned during exercise and daily activities. Understanding and tracking calories burned is an essential part of maintaining optimal health and achieving your wellness goals. This guide provides evidence-based information and practical strategies to help you make the most of your health data and create sustainable lifestyle changes.
The Science Behind the Numbers
Medical research has established clear connections between these measurements and overall health outcomes. Understanding what your results mean can motivate positive changes and help you track progress effectively. Remember that individual factors like age, genetics, and lifestyle all play important roles in determining your optimal ranges.
Interpreting Your Results
Your calculated values should be considered alongside other health indicators and personal factors: • Age and gender-specific ranges • Activity level and fitness goals • Medical history and conditions • Lifestyle factors and habits • Professional medical advice
2Creating Your Action Plan
Knowledge is power, but action creates results. Use your calculations as a starting point for positive health changes.
Setting Realistic Goals
Based on your results, establish SMART goals: • Specific: Clear, defined targets • Measurable: Track progress with numbers • Achievable: Realistic for your situation • Relevant: Aligned with your health priorities • Time-bound: Set deadlines for accountability
Tracking Progress
Regular monitoring helps maintain motivation: 1. Calculate regularly (weekly/monthly as appropriate) 2. Keep a log of your results 3. Note factors that might affect readings 4. Celebrate improvements 5. Adjust strategies based on trends
3Lifestyle Integration
Transform calculations into sustainable lifestyle changes for lasting health improvements.
Daily Habits
Small changes create big results: • Start with manageable goals • Build consistent routines • Track progress regularly • Celebrate small victories • Adjust as needed
Professional Support
When to seek expert guidance: • Persistent health concerns • Plateau in progress • Complex medical conditions • Specialized fitness goals • Nutritional planning needs
🔗 Related Resources
This comprehensive guide is regularly updated to ensure accuracy. Last reviewed: 7/25/2025
Frequently Asked Questions
How many calories do I need to lose weight?
Create a 500-750 calorie daily deficit to lose 1-1.5 pounds per week. Don't go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Should I eat back exercise calories?
Most people overestimate exercise calories burned. If weight loss stalls, you can add back 25-50% of exercise calories, but focus on consistent activity.