Wondering how to burn more calories? Being more active is a great start. But how do you know how many calories you're actually burning?

This calculator will give you calorie burn estimates for over 100 common exercises, sports, and free-time activities, customized for your body size, the duration of the activity, and even how intense it is. Going running for 30 minutes? Shooting hoops for a 15-minute work break? How about a one-hour spin class? Know what you've burned no matter what you enjoy doing!

Calorie Burn Calculator

Bodyweight

Pounds Kilograms

How long are you exercising for?

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Exercise Category

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Biking

Bicycling, mountain, uphill, vigorous Bicycling, mountain, competitive, racing Bicycling, BMX Bicycling, mountain, general Bicycling, leisure, 5.5 mph Bicycling, leisure, 9.4 mph Bicycling, 10-11.9 mph, leisure, slow, light effort Bicycling, 12-13.9 mph, leisure, moderate effort Bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort Bicycling, 16-19 mph, racing not drafting or more than 19 mph drafting, very fast Bicycling, more than 20 mph, racing, not drafting

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Cardio

Elliptical/Treadmill/Bicycling Stationary Jumping Rope Rowing Machine

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Group fitness

Gym group conditioning classes Obstacle course/boot camp

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Lifting & Workouts

Bodyweight exercises Circuit training Resistance training Video exercise workouts

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Martial Arts

Boxing, punching bag Boxing, sparring Martial arts, slow pace, practice (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai boxing) Martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai boxing)

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Running & Walking

Climbing hills Jogging Pushing a stroller Running Walking

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Sports & Games

Basketball Children's games Exercise video games Football Frisbee Golf Lacrosse Rollerblading Skateboarding Soccer Softball Skiing Swimming Tennis Volleyball

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Yoga

Yoga Stretching

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Exercises

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These numbers represent the approximate number of calories you burn in this activity at your body size. If you're looking to burn more calories and improve your overall fitness, here are your next steps:

1. Pick a workout plan.

A well-designed program is an essential part of turning hard numbers like calories burned into hard-body results! Here are the most popular weight-loss plans from BodyFit:

2. Calculate your macronutrient ratio.

A strategic approach to training deserves an equally strategic approach to nutrition! Bodybuilding.com's Macronutrient Calculator will provide a customized calorie recommendation for weight loss, gain, or maintenance, along with the precise number of macronutrients of protein, fats, and carbohydrates making up those calories.

3. Learn about the best fat-loss and weight-gain supplements.

Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations for fat-loss in the article, "5 Ways to Up Your Fat-Loss Supplement Game." Looking to gain weight and muscle? Try the "8 Proven Bodybuilding Supplements for Muscle Growth and Strength."

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that knows what it takes to change!

How Did We Calculate Your Calorie Burn?

Bodybuilding.com's calorie burn calculator is based on the 2011 Compendium of Physical Activities, an authoritative list of the calories burned by 821 different activities including not only exercise, but daily activities like housecleaning—even sleeping.

The compendium works by assigning each activity a metabolic equivalent for task (MET) value. This number estimates how much energy the body uses during a specific activity. It varies based on activity, as well as intensity.

For example, a moderate-effort video workout combining cardio and resistance training (4 MET) burns fewer calories than a vigorous-effort video workout like those in FYR: Hannah Eden's 30-Day Fitness Program. The calculation then factors in your weight and the duration of the activity using this formula:

METs x 3.5 x (your body weight in kilograms) / 200 = calories burned per minute

Are calorie burn calculators accurate?

A calorie burn calculation is just an estimate. Your age, anatomy, and fitness level can make a big difference in how many calories you burn in any given activity! But for many people, it is close enough to help them make more informed choices with how they train, and how they eat to match up with that training.

To learn more about all the fundamental ideas of nutrition—including calories—and how to match your eating to your activity level, dive into Bodybuilding.com's Foundations of Fitness Nutrition course.

How do I burn more calories?

Exercising regularly is definitely part of the equation! But it doesn't end there. Non-exercise activity, or what is known as NEAT (non-exercise activity thermogenesis) is a proven way to increase calorie burn and help you lose weight faster.

Examples of this include taking the stairs rather than an elevator, parking far away from a building rather than close to it, and standing rather than sitting when working if possible. Registered dietician Susan Hewlings breaks it down, along with some nutritional recommendations for weight loss, in the video, "How to Eat to Lose Weight."