Blog Weight Loss Weight Management Calories Burned Calculator: A Simple Way To Find Out How Many Calories You Burn Daily

Calories Burned Calculator: A Simple Way To Find Out How Many Calories You Burn Daily

calories burned calculator

What Is The Main Requirement Of Any WeightLoss Process?

There may be thousands of different diets out there, which greatly vary depending on their requirements, rules, restrictions, concepts, and length, but there is one thing that all of them have in common. Any successful weight loss process is based on the principle of caloric deficit (16). To perform this, you need to burn more calories than you consume (15). It may sound easy, but without making any adjustments in your nutritional plan or habits, it may be extremely difficult up to the point of impossible; this will also depend on your lifestyle and current diet. When you stick to a healthy diet and perform some additional physical activity, the result will most definitely get you closer to your target weight. But to know how many calories to consume, you need to find out how many you burn during a day, and that’s what this Calories Burned Calculator is for.
To fully understand how to count your calories, first, you need to know what factors add to the daily number of burned calories. Also, you need to understand what calories are in the first place.


What Are Calories?

For most people, the word “calories” is associated solely with food and weight loss. In fact, this concept is used in a much larger number of contexts. A calorie is the amount of energy required to heat one gram of water by one degree Celsius. Calories are sometimes used to measure energy outside of the human body, but in the context of weight loss and nutrition, they indicate how much energy your body needs to function properly. That is why you need a calories burned running calculator if weight loss is your priority.   

Each meal contains a certain amount of calories and different foods contain a different number of calories. There are three macronutrients that supply the human body with energy, and of which all food is composed in varying proportions. These are proteins, fats and carbohydrates. 


Carbohydrates are the main source of energy for the body. All carbohydrates are converted into glucose, which is used to energize the body. If you eat too many carbohydrates, they turn into fat and you gain weight. But this does not mean that you need to completely exclude carbohydrates from the menu. There are 4 calories in 1 gram of carbohydrates.

Aside from being an important source of energy for your nervous system and muscles, carbohydrates also affect brain function, mood and other health markers. Many of those looking for a calories burned running calculator believe that they need to minimize their intake of carbohydrates or cut them off altogether. In fact, this is not the case, and a lack of carbohydrates can lead to various diseases, from constipation to liver failure in extreme cases. Actually, most of the problems associated with carbohydrates, including weight gain, arise from the over-consumption of one type of carbohydrates – simple carbohydrates. Simple carbohydrates differ from complex ones in their chemical structure. In practice, this means that simple carbohydrates are absorbed into the blood faster, leading to a rapid rise in blood pressure and accelerated creation of fat cells. White bread, tarts, and cookies are prime examples of bad carbs. In contrast, good carbohydrates are absorbed into the blood more slowly and do not contribute to weight gain (unless you eat them in large quantities). Beans, vegetables, and whole grains are examples of “good carbs.” If you need to know how to calculate calories burned, it’s worth remembering the sources of your calories in the first place. 


Many of those who wish to lose weight and sculpt a beautiful physique are also suspicious of fats. As with carbohydrates, the situation here is a bit more nuanced. Fats are extremely important for the human body – they play a role in supporting immunity, absorbing vitamins, and improving overall health. There are 9 calories in 1 gram of fat. 

This high calorie content is what makes people reject fats. However, this is not a substantiated decision. Just as with carbohydrates, there are a couple of types of fat yielding dramatically different results in terms of weight loss and overall health. So, if you’re looking for a calories burned running calculator, read this info about fats first to get the perfect body you’re longing for. 

The first type of fat to be wary of is trans fat. Trans fats are an effect of industrial production and are extremely harmful to your health. They raise the level of “bad” cholesterol and lower the level of “good” cholesterol, increasing the risk of heart disease. Mostly, trans fats are found in packaged and processed foods and should be avoided as much as possible in your diet. 

Saturated fats are mainly found in meat and dairy products. The health effects of these fats are considered to be somewhat more controversial. Their consumption in large quantities can lead to an increase of cholesterol levels. Therefore, when counting calories with the calories burned running calculator, make sure not to consume too much saturated fat.

Unsaturated fats are the best fats for your health. They are mainly found in plant foods such as nuts, olive oil and avocados, as well as oily fish such as salmon and mackerel. 


Proteins are the building blocks of your entire body, from bones to nails. Proteins create new cells and rebuild old ones, protect your immune system and ensure active growth. There are two main types of proteins: complete and uncomplete. Complete protein sources provide all essential amino acids to your body. Most of complete protein sources are animal-based, except for quinoa, seitan, soy and buckwheat. Most of plant-based protein sources are incomplete, which means that you need to consume a couple of different plant sources of protein to get all the necessary amino acids. There are 4 calories in 1 gram of protein.

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What Is The Ideal Weight For A 65 Year Old Man? BMI Ranges For Older Men

Now, let’s look at the main elements of the calories burned running calculator.

Which Aspects Make Up Your Total Energy Expenditure?

To determine how many calories you burn a day, you need to calculate your total energy expenditure (TEE) that is consisting of 3 aspects: physical activity-related energy expenditure (PEE), which includes non-exercise activity thermogenesis (NEAT) and exercise activity thermogenesis (EAT); two other components – basal metabolic rate (BMR); and diet-induced thermogenesis (DIT) (12). Don’t be scared by the number of parameters – in fact, everything is much simpler than it seems. You don’t need a graduate degree in mathematics to calculate the number of calories you burn daily. Let’s start with the easiest concept of the calories burned calculator  – NEAT and EAT.


Your body is always working and never rests completely. Even when you sleep, it spends energy to support all of the vital processes, such as breathing, heartbeat, and others. It means that it always burns calories, even when you think you are not doing anything. Not to mention the fact that even if you lead a mostly sedentary lifestyle, and don’t purposely exercise in the gym, you still use calories by walking, sitting down, standing up, or lifting your hands while following your routine. For example, a person whose weight is 155 pounds (70kg) can burn calories in half an hour when doing the following daily routine activities(3):

  • Computer work – 50 calories 
  • Cooking – 93 calories
  • Reading sitting – 42 calories
  • Standing in line – 47 calories
  • Food shopping with cart – 130 calories
  • Mowing lawn – 205 calories
  • Sleeping – 23 calories
  • Watching TV  – 28 calories

The number of calories spent doing such types of activities complies NEAT (11), along with EAT, add up to PEE which makes up 15-30% of your total energy expenditure.

Read More: Calories In Calories Out: When Weight Loss Turns Into A Balancing Act

calories burned calculator


Two other components of the TEE include your resting or basal metabolic rate and diet-induced thermogenesis (DIT) (9). The BMR, which is considered when using a calories burned calculator, makes up about 60% of the TEE, and the DIT accounts for about 10-15% (12). Your BMR varies depending on your sex, height, weight, and age. Calculating your exact BMR is quite difficult and requires laboratory conditions. So, scientists in a laboratory can determine your BMR precisely by direct or indirect calorimetry under standard conditions, which include being awake in the supine position, ten to 12 hours after a meal, following eight hours of physical rest and without strenuous exercise in the preceding day, and being in a state of mental relaxation and an ambient environmental temperature that does not evoke shivering or sweating. However, such difficult conditions are completely inapplicable for everyday use. That’s why scientists have developed some simple equations by which you can calculate your approximate BMR quickly and easily. You can also calculate your BMR using the Mifflin-St Jeor equation. Equations for calculating BMR date back to 1918 with the Harris-Benedict equation, but the 1990 Mifflin-St Jeor equation the most recent and possibly the most accurate.

Here is how the Mifflin-St Jeor equation goes (2):

  • Your BMR if you are a woman = 10 × your weight in kg + 6.25 × your height in cm – 5 × your age in years – 161
  • Your BMR if you are a man = 10 × your weight in kg + 6.25 × your height in cm – 5 × your age in years + 5

Or the original Harris-Benedict from 1918:

  • Your BMR if you are a woman = 655 + 4.35 × your weight in lbs + 4.7 × your height in inches – 4.7 × your age
  • Your BMR if you are a man = 66 + 6.2 × your weight in lbs + 12.7 × your height in inches – 6.76 × your age

Thanks to these fairly simple formulas, a calories burned calculator is possible. Let’s move on and count your TEE.

BetterMe app will provide you with a host of fat-frying fitness routines that’ll scare the extra pounds away and turn your body into a masterpiece! Get your life moving in the right direction with BetterMe!

calories burned calculator

Calculating The TEE

To calculate the TEE, you should use the BMR you calculated with the Mifflin-St Jeor or Harris-Benedict equation, and multiply your BMR by your physical activity level (PAL), and it looks like this:

TEE = your BMR × your PAL.

Each level of physical activity has its number equivalent and is determined by the amount and intensity of the physical activity which you perform regularly in your everyday life. You can say that it includes NEAT and partially EAT, which you will find out how to calculate a bit later in this article.

Physical activity levels and their numeric value are classified as follows (6):

  • Sedentary Or Light Activity Lifestyle: 1.40 – 1.69

A sedentary or light activity lifestyle means that you don’t perform any additional physical activity during the day and your occupation doesn’t involve physical work. You generally use vehicles for transportation and don’t walk long distances. Such lifestyle also includes little to no regular exercise, and leisure spent sitting or standing with little movements such as talking, reading, watching TV, or using a laptop. One of the examples of people who lead such a lifestyle is an office-worker and can occasionally be engaged in additional physical activities outside work. Another one is a housewife or househusband, who spends most of the time doing household chores and caring for children. Many people lead this way of life, and, unfortunately, it contributes to various health problems because of low physical activity levels. If you become more physically active, your calorie expenditure will increase and your ideal body will turn from a dream to a reality.

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Gained 5 Pounds In A Day: The Truth Behind Weight Fluctuations And Why You Shouldn't Panic

calories burned calculator

  • Active Or Moderately Active Lifestyle: 1.70 – 1.99

These types of lifestyle oversee having an occupation that involves certain amounts of physical work and more energy expenditure than the ones described in a previous point but are still not that strenuous in terms of energy demands. It also involves those who lead mostly sedentary lifestyles but spend a certain amount of time on moderate to vigorous physical exercise. For example, if you lead a sedentary lifestyle with a PAL 1.55, but regularly spend one hour running, cycling, swimming, or doing sports, your PAL can raise to 1.75, meaning that you belong to the category of people who lead a moderately active lifestyle. Other examples of moderately active lifestyle include people with occupations such as construction workers, farmers who walk long distances, etc. This lifestyle is something to strive for if you want to lose weight and improve your health without becoming an athlete. Moderate exercise is optimal for most people since it burns extra calories, keeps you fit, and improves your well-being.

  • Vigorous Or Vigorously Active Lifestyle: 2.00 – 2.40

These types of lifestyle are the most active and burn a great number of calories. People who lead such a lifestyle are engaged in regular strenuous work or strenuous leisure activities for several hours. Examples include farmers in the wild who work with a machete, hoe, or ax for several hours daily and regularly walk long distances carrying heavy loads, or athletes and dancers who spend a lot of time vigorously practicing. Most people do not lead this kind of lifestyle, such calorie expenditures are characteristic only of athletes and certain professions. Most likely, if you lead such a lifestyle, you either already use the calories burned calculator, or you simply do not need it, since you are already keeping yourself in good physical shape.

So, for a woman aged 32, who weighs 155 pounds, is 67 inches tall, works at the office and doesn’t perform any additional physical activity in her leisure time, the required daily number of calories will be calculated as follows: 

(655 + 4.35 × 155 + 4.7 × 67 – 4.7 × 32) × 1.40 = TEE = 2,091.25 calories.

calories burned calculator

Calories Burned Calculator: Exercise

It is only natural that different amounts of activities, of different intensity, burn a different number of calories. That is why each activity has its particular metabolic equivalent for a task (MET). It is determined by how much energy the body uses during the performance of a certain physical activity. This number is standardized so that it can be effectively used by different people. It is also easier to compare different types of exercises to each other in such a method. One MET can be defined either as 1kcal per kg of bodyweight per hour and is approximately equivalent to the energy you spend sitting at rest or in a form of oxygen uptake, where 1 MET equals 3.5 ml per kg per minute (1).

Just like physical activity lifestyles, which have their numeric equivalent, there are different groups of physical activities which are divided according to their METs, such as (13):

  • Calories Burned Calculator: Vigorous-Intensity Activity

As may be obvious from its name, this type of activity involves vigorous exercising and requires 6.0 or greater METs. Some of the examples include walking with the speed of 4.5 to 5 mph (around 7.2 to 8 km/h), running, doing aerobics, carrying heavy loads upstairs, shoveling snow or soil by hand, etc.

Read More: Aerobic Exercise At Home-Simple and Beneficial At-Home Aerobic Workouts

calories burned calculator

  • Calories Burned Calculator: Moderate-Intensity Activity

This type of activity requires fewer METs than the vigorous-intensity activity but is still quite energy-consuming. It requires from 3.0 up to 6.0 METs. Walking with the speed of 3 to 4 mph (4.8 to 6.4 km/h), cleaning by mopping or vacuuming, and others, belong to this group.

  • Calories Burned Calculator: Light-Intensity Activity

With required 1.6 and up to 3.0 METs, light-intensity activity examples include walking with the speed of 2 or less mph (3.2 or less km/h), standing in line, cooking, and others.

calories burned calculator

  • Calories Burned Calculator: Low-Intensity Activity

The least vigorous physical activity requires a mere 1.0 to 1.5 METs and is used to be called “sedentary activity”. This type of activity is very common and may make up more than 50% of the waking time of a common adult. It includes sitting, lying, and reclining. Standing still also belongs to this category, with an energy expenditure of 1.5.

Now, that you know all the things you need to learn about METs, it is time to get back to counting calories.

The equation for the Exercise Calories Burned Calculator is:

Duration of physical activity in minutes × (MET × 3.5 × your weight in kg) / 200 = Total calories burned.

Take for example the following activities:

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calories burned calculator

  • Calories Burned Calculator: Biking

There are different types of biking, with different intensity and longevity. The table published in the Harvard Heart Letter, from Harvard Medical School has the following data on how many calories people of different weights burn during 30 minutes of performing this activity (3):

Type of activity 125lb (56kg) 155lb (70kg) 185lb (84kg)
Bicycling: 12-13.9 mph (20-22km/h) 240 298 355
Bicycling: BMX or mountain 255 316 377
Bicycling: 14-15.9 mph (22-25 km/h) 300 372 444
Bicycling: 16-19 mph (25-30 km/h) 360 446 533
Bicycling: > 20 mph (>32 km/h) 495 614 733

However, if you want to know the exact number of calories that you burn individually, then use the above-mentioned equation, putting in the MET of the type of activity that you performed, which are (14): 

  • Bicycling: 12-13.9 mph (20-22km/h) – 8 METs
  • Bicycling: BMX or mountain – 8.5 METs
  • Cycling: 14-15.9 mph (22-25 km/h) – 10.0 METs
  • Bicycling: 16-19 mph (25-30 km/h) – 12.0 METs
  • Bicycling: > 20 mph (>32 km/h) – 16.0 METs

calories burned calculator

  • Calories Burned Calculator: Stationary Bike 

Here is the data presented in the Harvard Heart Letter (3):

Type of activity 125lb (56kg) 155lb (70kg) 185lb (84kg)
Bicycling, Stationary: moderate 210 260 311
Bicycling, Stationary: vigorous 315 391 466

Moreover, here are the METs for types of stationary bicycling (14):

Conditioning exercise bicycling, stationary, 150 watts, moderate effort – 7.0 METs

Conditioning exercise bicycling, stationary, 200 watts, vigorous effort – 10.5 METs

calorie tracker

  • Calories Burned Calculator: Yoga

Yoga is more static than bicycling and requires less energy. Harvard Medical School states the following (3):

Type of activity 125lb (56kg) 155lb (70kg) 185lb (84kg)
Stretching, Hatha Yoga 120 149 178

And here is its METs:

Stretching, Hatha Yoga – 2.5 METs (14).

Read More: Is Yoga Or Pilates Better For Weight Loss: A Long-Standing Debate Put To Rest

calories burned calculator

List Of METs Of The Most Popular Exercises

Just like with the three above-stated activities, you can count how many calories you individually burn during your workout.

To do so, all you need is the formula, which you already know, and the METs. So, here is the list of METs of the most popular exercises (14):

  • Calisthenics (e.g. pushups, sit-ups, pullups, jumping jacks), heavy, vigorous effort – 8.0
  • Circuit training, including some aerobic movement with minimal rest, general – 8.0
  • Weightlifting (free weight, nautilus or universal-type), powerlifting or bodybuilding, vigorous effort – 6.0
  • Stair-treadmill ergometer, general – 9.0
  • Mild stretching – 2.5
  • Jog/walk combination (jogging component of less than 10 minutes) – 6.0
  • Jogging, in place or 5 mph (8 km/h) – 8.0  
  • Running, 8 mph (around 13 km/h) – 13.5
  • Running, 10 mph (16 km/h) – 16.0
  • Fast running, 10.9 mph (17.5 km/h) – 18.0
  • Running, stairs, up – 15.0
  • Basketball, game – 8.0
  • Boxing, in the ring, general – 12.0
  • Football, competitive – 9.0
  • Judo, jujitsu, karate, kickboxing, taekwondo – 10.0
  • Rope jumping, fast – 12.0
  • Rope jumping, moderate, general – 10.0
  • Soccer, casual, general – 7.0
  • Softball or baseball, fast or slow pitch, general – 5.0
  • Tennis, general – 7.0
  • Volleyball – 4.0
  • Volleyball, beach – 8.0
  • Wrestling (one match = 5 minutes) – 6.0
  • Walking for pleasure – 3.5
  • Moderate walking, 3.5 mph, (5.6 km/h) uphill – 6.0
  • Walking, 4.0 mph, (around 6.5 km/h) level, firm surface, very brisk pace – 5.0
  • Walking, 5.0 mph (8 km/h) – 8.0
  • Swimming laps, freestyle, fast, vigorous effort – 10.0
  • Swim. laps, freestyle, slow, moderate or light effort – 7.0
  • Swimming, leisurely, not lap swimming, general – 6.0
  • Swimming, sidestroke, general – 8.0

The way you organize your workout has a huge impact on how effective you are at burning calories. If you want to burn the maximum amount of calories, you need to use the maximum amount of muscle fibers at the same time. The more muscle fibers you activate, the more energy your body needs to contract those muscles. As a result, you burn more calories. Use this perfect calories burned running calculator to achieve the best results.

calories burned calculator

Which Other Factors Affect How Many Calories You Burn During Training?

You may have noticed how people on the same diet, who perform the same amount of physical activity may have different results.

This happens due to certain factors, which affect the number of calories you burn during the workout, such as:

  • Age

People who are a bit older find it more difficult to perform the same physical activity which they easily performed during the days of their youth. With age, you spend more effort to reach a higher intensity level of activity (10).

Another important aspect of age is connected to metabolism. As you get older, your metabolism, unfortunately, slows down. It is a natural process associated with the proportion of muscle mass in your body. In adolescence and in your twenties, you have more muscles in your body that need more energy. As you get older, you gradually lose muscle mass and put on extra pounds of fat. This may be a pretty much invisible process at first, but eventually becomes a very unpleasant surprise. You exercise and consume calories as before, but still gain weight. This is why it is recommended to gradually reduce your calorie intake as you age, otherwise you may start to gain weight. Calories burned calculator adjusted for age can help you in this respect as well.

  • Body Composition

This partially explains why buffed people eat a lot and may nevertheless not gain weight. The more muscle mass you have – the more calories certain activity burns (4).

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That’s why training recommendations differ for the three basic body types. 

Thin ectomorphs have a narrow bone structure, small rib cage, narrow shoulders and long thin limbs. Ectomorphs may not be visually muscular, but their proportion of fat to muscle is low due to their rapid metabolism. Therefore, for ectomorphs, the main problem is often gaining muscle mass and weight, not losing it, and they are usually encouraged to consume more healthy calories. 

Mesomorphs are considered genetically fortunate, it is easier for them to both gain and lose weight. It is often not difficult for mesomorphs to gain muscle mass. At the same time, mesomorphs may well get fat if they do not play sports and do not eat balanced. That’s why they need to keep track of how many calories they consume. 

Endomorphs are characterized by a wide bone structure and problems with keeping a good shape, since it is very easy for them to gain both fat and muscle mass. Endomorphs often have a slower metabolism, which also interferes with weight loss. 

This makes training very important for all types. The more you gain muscle mass, the more efficiently you lose excess fat.

  • Intensity Of Breathing

Your oxygen intake may help identify how difficult it is for you to perform certain exercises and how much effort you spend. If you breathe heavily and fast you burn more calories, and every liter of oxygen you breathe in makes your body burn 5 calories.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. Start using our app to stay on track and hold yourself accountable!

calories burned calculator

  • Fitness Level

This aspect partially explains why you should always gradually increase the amount or the difficulty of your workout. The higher fitness level you have – the fewer calories you burn performing the same activity. That’s the reason why you may hit a plateau at some point – a state when you can’t seem to progress despite performing all the same things you’ve done before. That is why it is important to gradually increase physical activity.

  • Rest period

The rest period between exercises plays an important role in how many calories you burn during your workout. In this regard, you need to try to find a balance between the weight and load that you can handle and the rest period between exercises. In fact, unless you simply don’t put in enough effort during your workout, you will have to reduce the amount of weight that you can lift slightly if you decide to shorten your rest time. You will achieve a balanced situation when your rest period is short (about 45-60 seconds), and you feel tension and fatigue. This way, you can maximize the numbers displayed on the calories burned running calculator without sacrificing muscle growth. 

  • Amount Of Sleep

A healthy diet and regular exercise are believed to be the main factors for effective weight loss. This is certainly true. However, due to the focus on these two elements, one important factor is often overlooked. This factor is healthy sleep. Intuitively, the relation between sleep and weight loss is more difficult to understand than the obvious effects of exercise and diet. It’s time to clarify it. 

First, there is a significant relation between sleep, stress, and weight loss success. People who sleep less than six hours a day perform worse in terms of weight loss than those who sleep about eight hours. In addition, people with high levels of stress and lack of sleep are half as likely to lose weight as those who get enough sleep. 

Secondly, lack of sleep increases appetite. Poor sleep increases hunger cravings as your body requires energy from another source. Those who don’t sleep enough are more likely to resort to late-night snacking, choosing the most carbohydrate-rich and fatty foods. And those are not exhaustive negative effects of poor sleep on your weight loss success. 

Lack of sleep can not only significantly worsen your wellness by causing insulin resistance, thus increasing the risk of type 2 diabetes and obesity, but also reduce your metabolism (7) and making your body burn fewer calories (8).

Which Other Factors DO NOT Affect How Many Calories You Burn During Training?

Although there exist many factors that affect how many calories burned you’ll see on your calories burned running calculator, calories burned walking calculator, or, generally, a calories burned calculator, some of the widely circulating recommendations on maximizing calorie burn aren’t t entirely substantiated. Here are two factors that are widely percieved as affecting calorie burn while they actually aren’t. 

Eating before workout

Many people try not to eat before exercise, thinking that it will increase the number of calories burned. This is not the case, and the number on your calories burned running calculator won’t change significantly. In fact, if you don’t eat anything before exercising, you most likely just won’t be able to exercise intensely enough. As a result, the number of calories burned may even drop. 

There is no research to show that eating, not eating, or reducing the amount of food before exercise has any effect on how much calories you burn during your workout. You will likely burn about the same number of calories, if not less, by skipping breakfast. 

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So, you don’t need to skip meals before exercising. On the contrary, a good and healthy breakfast will energize you and allow you to exercise longer and harder. It’s best to have breakfast an hour or more before your workout, and if you have less time, opt for lighter options like banana and yogurt. It’s also important to eat within two hours after your workout to provide your muscles with energy to grow. Snacks and meals high in carbohydrates (but not simple ones!) and protein are best. 

The time of the workout

Many also find that the time of day they exercise affects the amount of calories they burn. This not true as well. If you are a night owl and don’t have the energy to work out intensely in the morning, there is no point in pushing yourself. Morning, afternoon, and evening alone do not affect the number of calories you can burn. So, schedule your training sessions when you are most comfortable and energized for a vigorous workout. 


How Many Calories Should I Burn To Lose 10 Pounds?

1 pound (around 0.5 kg) equals approximately 3, 500 calories. Cutting 500 to 1, 000 calories a day will make you lose 1-2 pounds a week, which is a recommended amount and pace (5). So, to lose 10 pounds, you need to burn 35, 000 calories.

calories burned calculator

How Many Calories Do I Burn Sleeping?

Even when you sleep, your body requires energy for maintenance of the proper functioning of all your organs. You burn calories to support breathing, heartbeat, blood circulation, etc. Sleeping equals 0.9 METs.

So, to find out how many calories you burn sleeping use the following formula:

Duration of your sleep (in minutes) × (0.9 × 3.5 × your weight in kg) / 200 = Total calories burned

How Can I Increase The Number Of Calories I Burn A Day Without Going To The Gym?

Firstly, you don’t have to go to the gym if you want to burn more calories. All you need is to add a bit more movement to your routine. Simple things like taking the stairs instead of an elevator, going for a short walk after work, or using a bicycle to get to work instead of a car will make a significant difference in the number of your daily burnt calories. Secondly, you can burn more calories even by periodically walking across the room while you are on the phone, watching the TV, reading a book, or shopping online.


Despite a great variation of nutritional plans, they are all based on the main principle of a successful weight loss – burning more calories than you consume. To implement this practice into reality, you need to count how many calories your body burns during your everyday life and how many calories the exercise which you prefer burns. You can find this out using the calories burned calculator. Your total energy expenditure (TEE) equals your basal metabolic rate (BMR) multiplied by your physical activity level (PAL).

Having calculated that, you will know how many calories your body requires daily. Now, all you need is to calculate how many calories you spend during a workout, and then cut your general daily caloric intake of 500 to 1, 000 calories, and stick to your new routine. However, some factors may also affect the number of calories you spend, which is why your calculations may not be 100% accurate. You can minimize some of those effects by getting enough sleep, balancing out the rest time between exercises, and creating a healthy nutrition plan. It must contain all necessary macronutrients, including complex carbohydrates, unsaturated fat, and protein from seafood and plant-based sources. Don’t bother with time of your workouts, since it has no meaningful impact on the calories burned. Cancelling your breakfasts in effort to torch more calories is not productive as well. Instead, opt for healthy and balanced breakfast filled with protein to achieve impressive muscle growth.

Keep in mind, that you still should consult a specialist before making any drastic changes in your diet or training plan.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


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  3. Calories burned in 30 minutes for people of three different weights (2004,
  4. Can I boost my metabolism to lose weight? (2019,
  5. Counting calories: Get back to weight-loss basics (2018,
  6. Human energy requirements: Energy Requirement of Adults (2018,
  7. Impaired Insulin Signaling in Human Adipocytes After Experimental Sleep Restriction: A Randomized, Crossover Study (2014,
  8. Is too little sleep a cause of weight gain? (2020,
  9. Measuring Energy Expenditure in Clinical Populations: Rewards and Challenges (2013,
  10. Metabolism and weight loss: How you burn calories (2017,
  11. Non-exercise Activity Thermogenesis (NEAT) (2014,
  12. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure (2018,
  13. Physical Activity Guidelines for Americans. 2nd ed. (2019, 
  14. The Compendium of Physical Activities Tracking Guide (n.d.,
  15. Weight-loss basics (2019,
  16. Which is better for weight loss — cutting calories or increasing exercise? (2020,
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