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!
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."
Protein is your low-calorie friend for weight loss and muscle gain. Have a shake after training, or anytime as a meal replacement. – View All
Get Systematic About Your Results
Once you know how many calories you're burning, it's time to take the same kind of strategic method to the rest of your training and nutrition. These popular calculators can help you dial in your approach!
- 1RM Calculator: Calculate Your Max Weight for Lifts
- Calculate Your Lean Body Mass
- Body Type Calculator: How to Eat and Train for Your Body
- Protein Calculator: Calculate How Much Protein You Need to Eat Each Day