Physical Activity Calculator

Check if you’re active enough. Get calorie needs, weight goals, and activity suggestions tailored to you.

Have you ever wondered if you’re active enough? Enter your details to find out.

Range: 10–100 years
Range: 50–250 cm
Range: 20–300 kg
Common Activities
This calculator is for informational purposes only. Consult a healthcare provider for personalized advice.

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About This Physical Activity Calculator

Our Physical Activity Calculator uses the scientifically validated Mifflin-St Jeor Equation to determine your Basal Metabolic Rate (BMR) and daily calorie needs. Suitable for adults of all fitness levels, this tool helps you understand how many calories your body needs based on your specific activity level.

How to Calculate Daily Calorie Needs

  • First, your BMR is calculated using your age, gender, height, and weight
  • Then, we apply an activity multiplier based on your exercise frequency
  • Sedentary lifestyle: BMR × 1.2
  • Moderate activity: BMR × 1.55
  • Very active lifestyle: BMR × 1.725
  • Results show maintenance, weight loss, and weight gain calories

BMR and Calorie Burn Explained

Basal Metabolic Rate (BMR) represents the energy your body needs to perform essential functions at rest. Your daily calorie expenditure increases with physical activity, which is why active individuals require more calories to maintain their weight.

Understanding your unique calorie needs can help with weight management, athletic performance, and overall health maintenance.

Best Free Online Exercise Calculator

Our calculator stands out by providing not just numbers, but personalized activity recommendations based on your age, gender, and current activity level. Unlike other tools, we offer specific exercise suggestions tailored to your unique profile, all completely free and with no account registration required.

Why Track Physical Activity and Calories?

Regular physical activity reduces the risk of chronic diseases like heart disease, diabetes, and certain cancers. It also improves mental health, sleep quality, and helps maintain a healthy weight. Understanding your calorie needs ensures you fuel your body appropriately for your activity level and goals.

Calorie Burn Rates by Exercise Type

  • Running (10 km/h): ~700-800 calories/hour
  • Swimming: ~500-700 calories/hour
  • Cycling (moderate): ~400-600 calories/hour
  • Weight training: ~300-400 calories/hour
  • Yoga: ~200-300 calories/hour
  • Walking (5 km/h): ~200-300 calories/hour

Calorie burn varies based on body weight, intensity, and fitness level.

Fitness and Weight Loss Made Easy With Smart Calculators

Modern fitness tools like this calculator take the guesswork out of nutrition and exercise planning. By understanding your body’s specific needs, you can make informed decisions about diet and physical activity, leading to more sustainable results and better overall health.

Fitness and Weight Loss Made Easy With Smart Calculators

Modern fitness tools like this calculator take the guesswork out of nutrition and exercise planning. By understanding your body’s specific needs, you can make informed decisions about diet and physical activity, leading to more sustainable results and better overall health.

All information provided is based on established scientific research and formulas.