Free Calories Burned Calculator
Find how many calories you burn daily based on your age, weight, height, and activity level.
Have you ever wondered if you’re active enough? Enter your details to find out.
Your Results
Basal Metabolic Rate
This is how many calories your body needs at complete rest.
Daily Calorie Needs
Calories needed to maintain your current weight.
Weight Management
±500 calories daily from maintenance level.
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About This Calories Burned Calculator
This calculator uses the Mifflin-St Jeor equation — the most widely used formula in clinical nutrition — to estimate your Basal Metabolic Rate (BMR) and total daily calorie needs based on your activity level.
It also shows calorie targets for weight loss and weight gain, so you know exactly how much to eat depending on your goal.
How Your Daily Calorie Needs Are Calculated
- 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.
Calories Burned per Hour by Activity
| Activity | 60 kg person | 75 kg person | 90 kg person |
|---|---|---|---|
| Running (10 km/h) | 600 cal | 750 cal | 900 cal |
| Cycling (moderate) | 420 cal | 525 cal | 630 cal |
| Swimming | 480 cal | 600 cal | 720 cal |
| Walking (5 km/h) | 210 cal | 260 cal | 315 cal |
| Weight Training | 270 cal | 340 cal | 405 cal |
| Yoga | 180 cal | 225 cal | 270 cal |
| Cricket | 270 cal | 340 cal | 405 cal |
| Badminton | 330 cal | 415 cal | 495 cal |
Heavier individuals burn more calories for the same activity because more energy is needed to move greater body mass. Use the calculator above for a result based on your exact weight.
How Many Calories Should I Burn to Lose Weight?
To lose weight, you need to burn more calories than you consume — this is called a calorie deficit.
A deficit of 500 calories per day leads to approximately
0.5 kg of fat loss per week. A deficit of 1,000 calories per day leads to roughly 1 kg per week.
For most people, a 500-calorie daily deficit through a combination of diet and exercise is sustainable without fatigue or muscle loss.
Example: if your daily calorie need is 2,000 cal, eating 1,700 cal and burning an extra 300 cal through exercise creates a 500-cal deficit.
Avoid going below 1,200 cal/day (women) or 1,500 cal/day (men) — too large a deficit slows metabolism and causes muscle loss.
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.