how many calories does doing homework burn

Do You Burn More Calories When You Think Hard?

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According to Popular Science , your brain requires a tenth of a calorie per minute, just to stay alive. Compare this to the energy used by your muscles. Walking burns about four calories a minute. Kickboxing can burn a whopping ten calories a minute. Reading and pondering this article? That melts a respectable 1.5 calories a minute. Feel the burn (but try the kickboxing if you're trying to lose weight).

While 1.5 calories per minute might not seem like very much, it's a rather impressive number when you take into account your brain only accounts for about 2% of your mass and that, when you add up these calories over the course of a day, this one organ uses 20% or 300 of the 1300 calories the average person needs per day.​

Where the Calories Go

It's not all to your gray matter. Here's how it works: The brain is comprised of neurons, cells that communicate with other neurons and transmit messages to and from body tissues. Neurons produce chemicals called neurotransmitters to relay their signals. To produce neurotransmitters, neurons extract 75% of the sugar glucose (available calories) and 20% of the oxygen from the blood. PET scans have revealed your brain doesn't burn energy uniformly. The frontal lobe of your brain is where your thinking takes place, so if you are pondering life's big questions, like what to have for lunch to replace the calories you are burning, that part of your brain will need more glucose.

Calories Burned While Thinking

Unfortunately, being a mathlete won't get you fit. In part, that's because you still have to work muscles to earn that six-pack, and also because pondering the mysteries of the universe only burns twenty to fifty more calories per day compared with lounging by the pool. Most of the energy used by the brain goes toward keeping you alive. Whether you're thinking or not, your brain still controls breathing, digestion, and other essential activities.

Calories and Mental Fatigue

Like most biochemical systems, the brain's energy expenditure is a complex situation. Students routinely report mental exhaustion following key exams, like the SAT or MCAT. The physical toll of such tests is real, although it's likely due to a combination of stress and concentration. Researchers have found the brains of people who think for a living (or for recreation) become more efficient as using energy. We give our brains a workout when we focus on difficult or unfamiliar tasks.

Sugar and Mental Performance

Scientists have studied the effect of sugar and other carbohydrates on the body and brain. In one study , simply rinsing the mouth with a carbohydrate solution activated parts of the brain that enhance exercise performance. But, does the effect translate into improved mental performance? A review of the effects of carbohydrates and mental performance yields conflicting results. There are evidence carbohydrates (not necessarily sugar) can improve mental function. Several variables affect the outcome, including how well your body regulates blood sugar, age, time of day, the nature of the task, and the type of carbohydrate.

If you're facing a tough mental challenge and don't feel up to the task, there's a good chance a quick snack is just what you need.

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How Many Calories Can I Burn in a Day?

• Daily Burned Calories
• Influencing Factors
• Increasing Calories Burned
• Other Ways to Lose Calories

Our bodies burn calories every day without exercise. The number of calories each person burns without extra physical activity is variable, based on factors such as sex, age, height, and weight.

Exercise and daily activities can increase calorie burn during the day. Burning more calories during the day than the amount taken in through food and drink can result in weight loss.

This article will discuss a general equation for determining the amount of calories a person burns during a day at rest, ways that people can increase their daily calorie expenditure, and how many calories need to be burned to lose a pound of weight.

MoMo Productions / Getty Images

Calories Burned In One Day

The number of calories burned in a day varies based on how active a person is, age, height, sex, and weight. Factors such as having a health condition may also affect how many calories a body burns daily.

Doing Nothing, Without Exercise

The body burns a certain number of calories daily to keep its systems functioning well. These functions include breathing, keeping the circulatory system running, digesting food, and creating new cells. Scientists call this the resting metabolic rate (RMR), which accounts for the greatest daily caloric expenditure.

To put it another way, the RMR is the amount of calories burned in a day without any extra activity. It is the calories burned when a person is sedentary, not active, and only performing basic activities of daily living (such as getting dressed, moving gently, and using the bathroom).

Several different formulas may be used to calculate RMR. They use sex, weight, height, and age to determine the daily calories burned with no extra activity. The widely-used revised Harris-Benedict equation is:

• For those assigned male at birth = (4.38 × weight in pounds) + (14.55 × height in inches) − (5.08 × age in years) + 260
• For those assigned female at birth = (3.35 × weight in pounds) + (15.42 × height in inches) − (2.31 × age in years) + 43

For example, a 20-year-old, 170-pound female who is 5 feet, 4 inches tall (64 inches) would have a resting metabolic rate of:

• (3.35 × 170 pounds) + (15.42 × 64 inches) − (2.31 × 20 years) + 43 = 1553 calories

A Note on Gender and Sex Terminology

Verywell Health acknowledges that sex and gender are related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.

With Exercise

Physical activity or exercise increases the amount of calories burned during a day. It is also the most variable factor.

Various activities have different calorie expenditures attached to them. In general, exercise that increases the heart rate will require more calories. The amount of time and the number of times an activity is done will also affect caloric needs, as will a person's weight.

The following table is an estimate of the calories burned by a 170-pound person spending 30 minutes engaging in some types of exercise:

• Aerobics : 192 calories
• Cycling (5.5 miles per hour): 154 calories
• Housework: 115 calories
• Running/jogging (general): 269 calories
• Soccer: 269 calories
• Swimming (casual): 269 calories
• Walking (casual pace): 77 calories
• Weight training : 115 calories
• Yard work: 154 calories

If Weight Loss Is Your Goal 

Weight loss—generally speaking—occurs when the body is in a calorie deficit . A calorie deficit is when the body uses more calories than are taken in through food and drink. Calories expended include those burned by the body at rest and those burned during any activity.

Doing the math to determine basic calorie needs can be helpful. Creating a deficit between the number of calories consumed and those expended during a day by about 500 can result in a deficit of 3,500 calories a week, which can translate to losing about 1 pound per week.

Experts recommend a slow and steady approach of 1 to 2 pounds per week to increase the odds of success and avoid adverse effects or lowering quality of life while pursuing weight loss.

Calories Burned in 10,000 Steps

The goal of 10,000 steps per day is often thought of as being a useful goal for meeting activity goals and in losing weight. How many calories 10,000 steps burns varies widely, because it will depend on many factors such as body composition and the intensity of the walk.

In the approximately 90 minutes needed to take 10,000 steps, most people will burn between 250 and 600 calories.

Factors Influencing Average Calories Burned a Day

Calculators and estimates of calories burned per day are available, but many factors are involved with calorie expenditure, and these tools are usually only considered rules of thumb. They are based on averages, so anyone outside whatever average looks like may be unable to rely on them.

The estimates for calories burned in a day may not apply well to people with a body mass index (BMI, an estimate of body fat derived from height and weight measurements) that's higher or lower on the spectrum. For instance, someone experiencing malnourishment may not expend the same amount of calories in a day as someone who is well-nourished.

Chronic illness may also affect the average calories burned in a day. It's not completely understood, but it's thought that, for instance, people living with cancer may expend more calories at rest. It's also theorized that people with acute, chronic, or critical illness may also have lower calorie needs.

Calories Burned in Males vs. Females

Differences are noted between calories burned in males and females. One factor is that female bodies are less well-studied. Extrapolating the results of research done on males and trying to apply it to females results in inaccuracies.

Additional factors differ between females and males, including hormones, body fat composition (females tend to have more body fat than males), and muscle mass (males tend to have more muscle mass than females).

All of these result in differences between calories burned with and without exercise and in the challenges of determining how many calories any individual person burns in a day.

How to Burn More Calories in a Day 

For those looking to burn more calories in a day, increasing physical activity is the most accessible factor. You can increase activity in many different ways. Every person will need to assess how to approach increasing daily calorie burn so that it meets their needs, abilities, goals, and preferences.

One way to increase calories burned is to increase intentional exercise. You can attend an exercise class, work with a trainer, or find an enjoyable activity. Some accessible ways to burn calories are:

• Lifting weights
• Playing a sport

What Else Helps You Lose Calories

Another way to increase calorie burn is to incorporate more daily activities and movements that aren't thought of as exercise. Burning calories this way is called non-exercise activity thermogenesis (NEAT) . When done consistently and often, they can increase total daily calorie burn.

Some ways to increase NEAT include:

• Cooking your meals at home
• Dancing to a favorite song
• Doing housework or chores (mopping floors, scrubbing the bathtub, washing the car)
• Doing yard work or gardening (weeding, mowing the lawn, raking leaves)
• Playing with pets or kids
• Taking the stairs instead of the elevator
• Using a standing desk at work, while watching TV or gaming, or when talking on the phone
• Walking instead of driving
• Walking the dog or pushing kids in a stroller

Essentially, activities that get the body out of a resting state (sitting or laying down) and moving will increase calorie burn. Doing more of these activities, as energy level and ability allow, will burn more calories during the day.

A Word From Verywell

It's sometimes really hard to get started. Any increase in physical activity, like playing an extra 15 minutes with our pets, can help us see benefits and remove our negative associations with exercise.

People burn a certain number of calories every day to maintain their body systems, but this varies to a certain extent from person to person. Some calculators can determine calorie burn without activity, but they may not be accurate for people with certain body types or who live with chronic conditions.

Increasing activity levels through exercise can burn more calories during the day. However, everything from doing household chores to taking the stairs instead of the escalator or elevator can also increase calorie burn during the day.

Pavlidou E, Papadopoulou SK, Seroglou K, Giaginis C. Revised Harris-Benedict equation: new human resting metabolic rate equation . Metabolites . 2023;13:189. doi:10.3390/metabo13020189

Harvard Health Publishing.  Simple math equals easy weight loss .

American Council on Exercise. Physical activity calorie counter .

Centers for Disease Control and Prevention. Steps for losing weight .

Dahle J, Ostendorf D, Pan Z, et al.  Weight and body composition changes affect resting energy expenditure predictive equations during a 12-month weight-loss intervention .  Obesity (Silver Spring) . 2021;1(1):1-10. doi:10.1002/oby.23234

Bendavid I, Lobo DN, Barazzoni R, et al. The centenary of the Harris-Benedict equations: how to assess energy requirements best? Recommendations from the ESPEN expert group . Clin Nutr. 2021;40:690-701. doi:10.1016/j.clnu.2020.11.012

Prado-Nóvoa O, Howard KR, Laskaridou E, et al. Validation of predictive equations to estimate resting metabolic rate of females and males across different activity levels .  Am J Hum Biol . 2024;36:e24005. doi:10.1002/ajhb.24005

Bartolomei S, Grillone G, Di Michele R, Cortesi M. A comparison between male and female athletes in relative strength and power performances .  J Funct Morphol Kinesiol . 2021;6:17. doi:10.3390/jfmk6010017

Centers for Disease Control and Prevention. Physical activity and your weight and health .

Chung N, Park MY, Kim J, et al.  Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure .  J Exerc Nutrition Biochem . 2018;22(2):23-30. doi:10.20463/jenb.2018.0013

By Amber J. Tresca Tresca is a freelance writer and speaker who covers digestive conditions, including IBD. She was diagnosed with ulcerative colitis at age 16.

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Calories Burned Calculator

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Table of Contents

Methodology: why you can trust our calories burned calculator, how many calories should i burn a day for weight loss, what exercise burns the most calories, how many calories do i need to eat a day, frequently asked questions (faqs).

At its simplest, weight management boils down to energy intake (what you consume during the day) versus energy output (physical activity and normal bodily functions). Physical activity and exercise are not only important for improving insulin sensitivity, blood pressure, cardiovascular health and even mental health, but also key to helping you manage or lose weight alongside a balanced diet.

Because physical activity may mean different things to different people based on one’s history with exercise, how their body is able to move, their age and their overall health and interests, you may be wondering how many calories you can burn by participating in different types of activities.

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(Note: Product details and pricing are accurate as of the publication date and are subject to change.)

The Calories Burned Calculator below can help you estimate how many calories you burn when completing a specific activity for a set period of time. While the estimates are very broad, this information can serve as a helpful starting point for anyone interested in learning how much energy their physical activity requires.

To create this calculator, Forbes Health relied on physical activity data sourced by Harvard Health. This data curates calorie expenditures for an array of exercise activities performed for 30 minutes by people with four different body weights.

When an individual enters their body weight into the Forbes Health calculator, the formula uses the weight option in the data set closest to the user’s input to estimate their total calories burned. It also uses the 30-minute interval in the baseline data as a multiplier to account for the length of active time entered by the user.

Due to these limitations, this calculator provides a very general estimate of calories burned during activity and should not be used for medical purposes.

The number of calories you can burn in a day is dependent on a variety of factors, including your age, sex, body weight and more. These factors, coupled with different types of physical activity or exercise, determine how many calories you’re able to burn daily (you even burn calories when you sleep).

The cornerstone of weight loss is burning more calories than you consume, which is where our Calories Burned Calculator can come in handy, as it can help you plan your exercise routine if you have a certain weight loss goal in mind. In general, healthy weight loss occurs at a pace of 1 to 2 pounds per week, which amounts to a reduction in net calories by 500 per day for many people, according to the Centers for Disease Control and Prevention.

While reducing the number of calories you consume (via a more restrictive diet or other food modification) may be beneficial for weight loss in the short term, recent research reveals that only restricting calories over the long term may actually result in a reduced metabolic rate and increase in appetite, making weight loss difficult to maintain [1] Benton D, Young H A. Reducing Calorie Intake May Not Help You Lose Body Weight . Perspectives on Psychological Science. 2017;12(5):703–714. .

Because of this effect, some research around weight loss and weight management recommends thinking beyond simply reducing calories and instead working to understand the different components of the food you eat in terms of how satisfied you feel after eating and the types of foods you’re consuming (energy-dense foods like fruits and vegetables versus less energy-dense foods like white bread and chips).

While the process of weight loss itself requires a calorie deficit on a biological level, if you’re looking for sustainable approach to weight loss or weight management, it may be beneficial to address the types of foods you eat (i.e focusing on a nutrient-dense menu), as well as your overall relationship with food and eating.

The more you elevate your heart rate during physical activity, the more energy you exert and thus the more calories you burn. While everyone has a different output level that depends on a number of factors, there are a few types of exercise that tend to burn more calories than others. Some of these activities include:

• Biking (stationary or outdoors)
• Swimming (which has the additional benefit of being a low-impact exercise)
• Jumping rope
• High-intensity interval training (HIIT), an alternation of periods of intense movement and rest

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The amount of calories you should aim to eat daily depends on a few factors, including your age, sex, weight, height and level of physical activity. However, current calorie requirements, according to the U.S. Department of Agriculture and U.S. Department of Health and Human Services’ Dietary Guidelines for Americans 2020-2025, suggest females ages 19 to 30 require about 1,800 to 2,400 calories a day, and males ages 19 to 30 require about 2,400 to 3,000 calories a day. Adults ages 31 to 59 generally require fewer calories, according to the guidelines: Most females require about 1,600 to 2,200 calories a day and males require about 2,200 to 3,000 calories a day [2] U.S. Department of Agriculture and U.S. Department of Health and Human Services . Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. .

It should be noted that these calorie ranges are what a person needs to survive—not necessarily to thrive (especially if one is active)—so the first step in understanding how many calories you need daily includes talking with your health care provider or a nutritionist.

How can I calculate how many calories I burn?

If you’re looking for an estimate of how many calories your body burns daily, consider calculating your total daily energy expenditure, or TDEE, with the Forbes Health TDEE Calculator . TDEE estimates how many calories your body burns daily by accounting for three major contributing factors: your basal metabolic rate (BMR), your activity level and the thermic effect of food metabolism.

How many calories do I naturally burn a day?

Your basal metabolic rate (BMR) is the amount of energy your body needs daily to continue basic bodily functions like keeping your heart beating, breathing and regulating body temperature. Most people burn 40 to 55 calories per hour while sleeping and a bit more while sitting up and watching television or reading, according to Harvard Medical School researchers.

Your BMR may change over time due to factors like illness, muscle mass changes and/or age. Your BMR may also slow due to a severe restriction of caloric intake, which is why maintaining weight loss in the long term can be difficult for people who exclusively count calories.

Is burning 500 calories a day too much?

The appropriate intensity and duration of physical activity (which largely affects how many calories you burn) is unique to every individual. Outputs that feel good and sustainable vary from person to person. Your health care provider can help you determine how much activity is safe for you based on your health status, general energy intake, lifestyle factors and more.

If you’re currently living with extra weight or obesity and looking to lose weight, burning 500 calories a day via safe physical activity could be a good place to start, as it may result in the loss of 1 pound a week. Consult your health care provider before starting a new exercise regimen to ensure its safety for your specific situation.

• Benton D, Young H A. Reducing Calorie Intake May Not Help You Lose Body Weight. Perspectives on Psychological Science. 2017;12(5):703–714.
• U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.
• 6 Exercises That Burn the Most Calories. A Healthier Michigan. Accessed 1/18/2023.
• Calories. National Library of Medicine. Accessed 1/18/2023.
• Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017;30(3):157-160.
• Burning calories without exercise. Harvard Medical School. Accessed 1/18/2023.
• 10 ways to cut 500 calories a day. National Library of Medicine. Accessed 1/18/2023.
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How many calories do you burn doing housework?

by Tracy | 11 comments

Old-fashion Exercise.

I had been working pretty hard the last few weeks and low and behold when I stepped on the scale the other day I was surprised to see I had lost a few pounds.  I couldn’t think of anything different I had done, but was very happy to see those few pounds gone.

When I started to look at everything I had been doing, I realized that some good old-fashion chores contributed to those shed pounds.  I started to think about my grandmothers who didn’t belong to gyms or have any organized exercise programs and they stayed fit.  For the most part, it was more acceptable to carry a little extra padding 50 years ago and normal everyday life was the key to keeping them fit and trim.

After doing a bit of research, I found that some old fashion housework has been burning more calories for me in one day then I realized.  I wish I could say that I have been staying away from all the yummy treats I have been baking, but that has not been the case.  The truth is I have been giving myself a good workout by burning calories doing some extra housework.

I found that most of my everyday housework jobs are burning about 150 calories each:

• washing dishes – 30 minute
• washing windows – 60 minutes
• mopping floors – 35  minutes
• vacuuming – 35 minutes
• dusting – 35 minutes
• washing the car – 30 minutes
• cleaning bathroom – 30 minutes
• changing sheets – 30 minutes
• ironing – 60 minutes
• line drying clothes – 30 minutes
• sweeping floors – 30 minutes
• heavy cleaning – 30 minutes
• cooking/baking – 60 minutes
• painting – 30 minutes
• weeding garden – 30 minutes
• stacking wood – 30 minutes
• raking leaves – 30 minutes
• gardening – 30 minutes
• mowing lawn with push mower – 30 minutes
• barn chores – 30 minutes
• cleaning closets – 60 minutes
• moving furniture – 30 minutes

It was so neat to see that my everyday activity was helping me burn those extra calories.   I know on the days I am cleaning out the chicken pen, moving hay or heavy garden days I am burning more, but I feel good that I am doing old-fashion housework to stay fit.

P.S. Do you like what you are reading? Join the homestead and homemaking movement and get some Our Simple Homestead inspiration delivered straight to your inbox! Sign up Now!

DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation from affiliate and sponsored posts on this blog.

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11 Comments

You see all these years you could have been burning calories when you “dusted”. You knew I was going to comment on that. Hope you have a wonderful day. Love and miss you Me

I knew you would say something about my dusting…and yes I still hate dusting even if I can burn calories doing so:)

see some things never change. I hear you are having a great time spinning your wool, glad it is going good.

Nice to know those every day chores have some added value 🙂

What a fun way to look at chores 🙂 More productive than running for a half hour (or at least that is my new excuse).

Running a half hour would be torture for me…I would much rather clean my house or clean the barn:)

With a two year old and a 9 month old, I haven’t been able to fit a regular exercise routine into my day yet . . . but I know I’m burning plenty of calories chasing them around and doing household chores!

I agree chasing kids around burns a lot of those extra calories.

I’ll look at my housework and chores differently now :-), still don’t like doing it though, but will work harder at it if I can burn calories. Thanks for linking up at Good Morning Mondays. Blessings

No wonder I feel so tired at the end of the day! 🙂

Calories burned – When you’re choosing your fat burning struggle plan, you often start with the very first inquiry being, “How many calories do I burn in a day today?

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Calorie Calculator

Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight.

If you're pregnant or breast-feeding, are a competitive athlete, or have a metabolic disease, such as diabetes, the calorie calculator may overestimate or underestimate your actual calorie needs.

• Light activity: walking or gardening
• Moderate activity: fast walking or water aerobics
• Vigorous activity: jogging, bicycling or lap swimming

Your estimated daily calorie needs (rounded to the nearest 50 calories) are:

See how your daily calorie needs change if you alter your activity level:

• calories Inactive
• calories Somewhat Active
• calories Active
• calories Very Active

People judge the intensity of their activities differently. And activity levels can change over time. So think of your calorie estimate as a starting point and adjust it up or down as you alter your activity level.

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• Calories Burned Activity Calculator

In order to lose weight we need to either;

• consume less food
• burn excess calories though activity

Use the calorie calculator to find out how many calories you burn for over 500 activities and exercises.

The calculator will also calculate how much weight you will lose for the burned calories .

Calories Burned Calculator

You have the following errors

Weight Loss for Activity

Weekly weight loss, benefits of exercise.

Studies show some of the extremely important benefits of exercise that do not necessarily involve weight loss including improved mood, stronger bones, and a reduced risk of many chronic diseases ( 1 , 2 , 3 ). It’s important to remember that exercising is not always about changing the way your body looks, but simply keeping it stronger and healthier throughout a lifetime.

Burning Excess Calories

Everything we do burn calories. The best way to achieve great weight loss results through exercise is to perform a combination of both weight training and aerobic exercises.

In order to get the greatest benefit from your daily activity, moderate to strenuous activity is recommended by health professionals. Running, cycling, dancing, walking and even housework can contribute to the extra calories you burn each day.

Aerobic Exercises

Aerobic activity is a great way to burn excess calories you’ve consumed during the day. Some great options include running, walking, swimming or cycling.

At the gym the best exercises for cardio are the yoga , treadmills, rowers, steppers, bikes or elliptical trainers.

Weight Training

Weight training is important in calorie burning and weight loss, as it builds muscle. Muscle uses more calories throughout the day than fat does even when you’re resting.

Some great weight training activities include, squats, inverted rows, shoulder presses, bench presses, deadlifts, pull-ups, chin-ups and push-ups (on a bench or on knees)

Building muscle mass helps to reap the benefits of your regular exercise long after your workout is complete.

Top 5 Exercise For Weight Loss

1. walking (liss – low intensity, steady state).

For women in particular, walking for an average of an hour 3 times per week has shown a significant decrease in body fat and a narrowed waist ( 4 ).

2. Weight Training

Weight training is the best way to increase the burning of body fat while maintaining lean mass on the body. Strength training is also the best way to prevent one of the worst side effects of weight loss through diet which can equally target muscles as much as it does fat ( 5 ).

3. Interval Training (HIIT)

HIIT is a fat and calorie busting workout style that can be an especially powerful technique for weight loss. Using HIIT means increased fat burn, increased calorie burn, and increased muscle creation, all in a short timeframe ( 6 ).

Yoga can be a surprising choice as a weight loss exercise. However, research shows that those who begin yoga regimens are significantly more likely to make healthier choices overall; nutritionally, physically, and emotionally. All of these tend to result in weighing less and generally being healthier ( 7 ).

5. Jogging/Running

Jogging or running can be particularly effective exercises for weight loss. Especially for those who are already fit enough to walk long distances with no trouble, increasing speed and intensity is the next step. Interval style training is a great way to boost weight loss ( 8 ).

Popular Calories Burned

Calories based on 150 lbs person for 60 mins

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Calories Burned Calculator

Table of contents

Welcome to the calories burned calculator, the tool that simplifies the process of how to calculate calories burned, making you smarter in the process . Based on the activity type and duration, it estimates how many calories you have burned. Then, it can tell you how much weight you can expect to lose given the calories burned walking, for example. On top of that, in this calorie calculator, we talk about lost calories per day, how to burn more calories with fitness, and explore the health benefits of exercising, such as the prevention of heart disease.

Still not enough? You can also compare two activities to know which will help you lose more weight in less time.

Prefer watching rather than reading? We made a video for you! Check it out below:

What are calories?

Put simply, calories are a measure of energy . Traditionally, it was a reasonably common unit of energy, but nowadays, it's been relegated to describe almost solely nutrition and the energy content in food. The definition of a calorie is the energy required to raise the temperature of 1 gram of water by 1°C . In modern times the definition of a calorie has been tuned and improved to a more reliable and repeatable one until we have arrived at the current: 1 calorie is equivalent to 4.18 joules .

In nutrition, we actually deal with kilocalories (kcal), where 1 kcal is equal to a thousand "small" calories. This kilocalorie is often called large calorie, Cal, or Calorie (with capital 'C'). As you imagine, 1 kcal = 4.18 kJ. In this article, we use the term "calories" to describe kilocalories for simplicity .

When you mention calories, people immediately think about nutrition , weight loss, and even health problems associated with being overweight, such as heart disease. This reaction is because body fat and calories are very closely related. Body fat is the way our body stores energy for times of necessity. Body fat is how we store those extra calories that we ate but never burned. Fat is not necessarily a bad thing, as we explained in our healthy body fat calculator .

There is a simple way to calculate calories from fat based on body fat's energy density. Each kilogram of body fat stores about 7700 kcal. This equivalence allows the burned calories calculator to predict the weight loss derived from a certain exercise . However, this is just an oversimplification since "calories in vs. calories out" is not the whole story when it comes to weight loss. We will go a bit more into the details in a later section. For now, let's focus on the calculator .

How to calculate calories burned

Since calories are, effectively, energy, any time energy is used or transformed in our body, we consume calories . That includes those times when we are apparently doing "nothing" since, fortunately for us, our body is still functioning and consuming energy. The energy is consumed in activities such as pumping blood through our system, processing food in our digestive system, and even thinking (the brain burns about 20% of our daily calories).

But when we talk about consuming calories, we tend to think more about the conscious act of exercising and expending extra energy compared to the normal or basal metabolic levels.

As you may have guessed, every exercise needs a different amount of energy. The number of calories burned by walking is smaller than by running or cycling; and, e.g., burpees burn even more calories (see burpee calorie calculator ). This energy expenditure is typically expressed in MET – the metabolic equivalent of a task. This measure tells you how many calories you burn per hour of activity, per one kilogram of body weight.

The MET value of an exercise is higher the more energy an activity requires . You can check that by looking at the different MET values for the exercises included in this calorie calculator. For example, sleeping has a value of 1 MET while running has a MET of 9.8, so much higher.

What exactly is 1 MET, then? It is defined as the ratio of energy spent per unit time during a specific physical activity to a reference value of 3.5 ml O₂/(kg·min) . While the MET values allow us to compare activities, they don't measure energy directly. So you need another step to answer the question how many calories do I burn a day doing a particular activity? Answering that requires some recalculation and for you to convert milliliters of oxygen to calories before we arrive at the final formula :

calories = T × MET × 3.5 × W / (200 × 60)

where T is the duration of activity in seconds, and W is your weight in kilograms.

Our calorie burn calculator uses the formula above for the most accurate estimation of calories burned. If you want to run your calculations by hand , you can also use a simplified version of this equation:

• calories = MET × T × W

This equation is based on the approximation that 1 MET = 1 kcal / (kg·h) . It is not 100% correct since the real equivalence is 1 kcal/(kg·h) = 1.05 MET , as you can check from the initial formula. Nevertheless, the approximation simplifies calculations so much that a mere 5 percent difference is an acceptable price to pay .

How many calories did I burn while cycling?

If you want to calculate the weight loss or calorie loss after a certain physical activity, make sure to follow the steps below . We have chosen to calculate the calories burned cycling , but you could calculate the calories burned walking following these same steps. It's only the MET value that changes.

Choose your activity and determine its MET value. For example, for cycling, MET = 9.5.

Input your weight into the calories burned calculator. Let's assume you weigh 90 kg .

Determine the duration of the activity. Let's say you went for a whole day trip and were biking for 7 hours straight.

Input all of these values into the calorie burned formula:

calories = T × 60 × MET × 3.5 × W / 200

calories = 7 × 60 × 9.5 × 3.5 × 90 / 200 = 6284.25 kcal ≈ 6284 kcal

Finally, divide this value by 7 hours to obtain the calories burned per hour:

6284 / 7 = 897.75 kcal/hr ≈ 897.7 kcal/hr

Additionally, you can divide the calculated burned calories by 7700 to obtain your weight loss:

6284.25 / 7700 = 0.8161 kg ≈ 0.82 kg

Congratulations! Your bike trip just helped you lose 0.82 kg (if burning fat only). However, how we mentioned above, it's not as simple.

A deeper look at MET and the calorie calculator

Let's now step back a little bit and look at how MET is calculated and what it really means . MET is a metric that assigns a single value to a particular activity, but, as anyone that has run or cycled frequently knows, the same exercise can vary in intensity significantly depending on the effort . There is a difference between going for a leisure ride with your kid and racing in a criterium, even if they both take the same time.

This is an effect that this calculator does not take into account: intensity . For this reason, the calories burned calculator needs to be understood as an approximation and not as a precise measurement. The METs we have encoded into this tool are just a guide based on averages and typical values for an average person.

However, one can correct for this issue by simply customizing the MET value directly . We do not recommend doing this unless you know what you are doing or using a comprehensive database of MET values . The important thing to remember is that the MET values are not the be-all-and-end-all and should be taken with a pinch of salt. They, however, help you easily compare the calorie consumption expected from different exercises and activities. Simply choose the I want to compare two activities option.

BMR or how many calories per day you burn without doing anything

Another aspect that people tend to forget when thinking about how to calculate calories burned per day is the basal metabolic rate or BMR (also called resting metabolic rate). BMR measures the minimal metabolic rate or calories burned by "just being alive". It is defined as the calorie-burning rate of an animal at rest. We can also see it as the lowest valid answer to the burning question of how many calories do I burn a day?

BMR is not a fixed value; it can vary from person to person . Using very simplistic examples, we can take a look at how the BMR changes for a person . When we exercise a lot, we need more calories to compensate for the expenditure during our activity and put our body into a more active rest state when the time comes to recover. Recover is the keyword here since, at rest, our body has to keep functioning like any other person's and also has to recover from the exercise and rebuild energy stores and muscle tissue with the consequent increase in BMR.

On the other hand, we can lower our BMR by having a very sedentary lifestyle , which we do not recommend. On top of that, calorie intake has a significant effect on the BMR of a person. When we restrict calorie consumption significantly, our body goes into what is called "starvation mode" . In this state, the body senses a lack of food and adapts accordingly, reducing the BMR as much as possible so that it can use those precious, finite calories to move or think.

This last effect is particularly counterproductive when trying to lose weight by reducing their food intake, and it's the reason why many people can't seem to lose weight even when eating half as much as they did before. Starvation mode is also partly responsible for the rebound effect people experience after finishing a diet. We do not recommend losing weight by reducing the calorie intake unless you have professional advice since it can lead to nutrient deficiency and all the associated health risks .

Burn more calories with these exercises

So now the question is: How do I burn more calories? The answer is, as always, it depends . There are two major ways to burn more calories depending on whether you are restricted by time or not. Assuming you don't have a time limit, the answer is as intuitive as it gets: exercise for longer . As you can see by using the calculator, the more time you dedicate to exercise, the more calories you burn in total.

However, most of us are usually restricted by the time we have available to exercise after taking care of our priorities like work, family… In this case, the answer is exercise with more intensity . The harder you train, the more calories you will burn. A higher running pace will burn more calories… But how long can you sprint?

And this is the reason HIIT is so trendy right now. HIIT or high-intensity interval training is a way of structuring your exercises so that you can keep the intensity very high (as the name implies) but also keep up this intensity for a long time. The trick is to introduce periods of rest between high-intensity bursts. This method is by far the most efficient way to burn more calories , and it's unbeatable in terms of calories per time exercising.

On top of the fact that you will consume a higher number of calories, HIIT has a second advantage. HIIT is a very efficient way to raise your BMR . During HIIT exercise, we create micro-damage in our muscles (don't worry, it's all good) that the body later repairs, building a bigger and stronger muscle. That is how we get fitter and stronger , and it's a process in which the number of calories burned at "rest" is significantly increased compared to steady-state cardio exercises, not to mention compared to a sedentary lifestyle.

HIIT comes in many forms, from taking any sport and breaking down the activity into intervals of mixed high intensity and low intensity (active recovery) to even weightlifting and fitness. It might sound counter-intuitive, but the calories burned lifting weights can rival a full-body exercise such as dancing when we consider the total calories burned throughout the day. On top of that, and with proper nutrition , the calories burned lifting weights will also help you build more muscle and prevent heart disease.

Burn calories and prevent heart disease with fitness

You might be thinking (especially if you're of a younger age) that the purpose of exercising and burning calories is mostly weight loss and fitness benefits . However, there's much more to exercising than looks and records. It is recognized by every doctor that regular exercise is the second-best thing you can do for your health after quitting smoking (you will also save money by not smoking), and the very best thing if you're not a smoker.

Among the benefits of exercising, we can point to psychological well-being and increased happiness , as well as physical health benefits such as an improved immune system, higher bone density, and lowering the risk of heart disease . If we had to point to the most important benefits, it would definitely be the psychological aspect as not only will exercise and burning calories make you happier (exercise releases endorphins), but it also decreases the suicide rates amongst all populations, an excellent effect you must agree .

The improvement that exercise has on our cardiovascular system is very significant, and with heart disease being the leading cause of death for both men and women , it is not something to sniff at. If you are interested in learning more about the heart and what it means to have a healthy one, you can start by visiting our healthy heart rate calculator

But HIIT training and hardcore exercising " it's not for me " you might say. To you, I say: Don't fret! There's a solution . Luckily for us, our bodies are not very picky about the types of training that we do, so literally anything is better than nothing . Walking, dancing, recreational swimming… Anything that moves your body is an excellent way to start; so find something that you enjoy doing, and do it!

Let's get technical: Number of calories in food

Speaking of weight loss , which is the main reason most of you have landed on this calories burned calculator, let's turn our attention away from "how many calories did I burn?" and towards "how many calories per day do I consume?".

If we talk in chemical terms, everything has calories . Everything has some energy inside, from a simple dish of pasta to even a glass of tap water. However, our body cannot process and obtain all the energy contained in everything . To give an extreme example, the energy stored in uranium atoms is enough to create the most powerful bomb in human history. However, if you were to eat uranium, you wouldn't have tons of energy or get super fat. You would just die since it is also radioactive.

And that's why the concept of the "dietary calorie" was brought into existence. Dietary calories refer to the amount of energy in an edible product to which our body has access . In water, for example, there are no dietary calories because all the energy is stored in its chemical bonds, simply because our body cannot obtain such energy. Luckily for us, when food manufacturers state the number of calories in a particular meal or product, they only write about dietary calories (generally kcal or Cal, to be precise), which means we don't need to make any calculations when watching our food intake.

Once we talk about dietary calories, we can start thinking about weight loss through diets . In very broad terms (purely thermodynamics terms for the most part), the weight loss game seems simple: Calories in minus calories out, and then convert to body fat weight lost or gained. The reality is much more complicated than that, as we will see later, but for now, let's focus on the three main caloric states we can be in:

• Caloric balance;
• Caloric deficit;
• Caloric surplus.

Caloric balance is when the number of calories burned equals the number of calories taken . In the simplistic thermodynamics approach, this is the state in which we don't lose weight, but we also don't gain any weight; we are at balance.

The next state is calorie deficit , the most used tactic for losing weight. In this state, we eat fewer calories than we burn , hence creating such a caloric imbalance. There are two main ways to achieve this imbalance : eating less and exercising more. You can also achieve this state by any combination of these two. Common sense dictates that this is the path to fat burning and weight loss, and that's mostly true. However, we will see in the next section all the understatements and objections that accompany this assumption . See our calorie deficit calculator to learn more.

Lastly, we have the caloric surplus , which is the state of eating more calories than we burn . This state is used to gain weight, mainly in the form of fat. Nevertheless, weight gain doesn't necessarily mean getting fat, as people in the fitness industry know very well. The practice of "bulking" within fitness refers to the practice of eating more calories than the calories burned by lifting weights and, therefore being in a caloric surplus state. All this is in the pursuit of muscle growth .

Bulking typically involves fat as well as muscle gain. This is technically not necessarily so, since to gain muscle, a caloric surplus is not needed, only a "nitrogen surplus" or protein surplus . Reality is more complicated as it can be challenging to eat a lot of high-protein foods without stepping into caloric surplus.

This last fact about bulking suggests that the model "calories in minus calories out" is not the whole story . Let us move into the next section to clarify the nuances of calorie balance and weight loss.

🔎 Are you interested in determining how many calories you should eat a day? Then use our calorie calculator .

Do fats make you fat?

A calorie is a calorie, they say . It might seem right at first sight, but the reality is actually different. For once, there is the obvious issue with the "size" of a dietary calorie. Do you know how many lettuces you have to eat to get 1000 kcal? On the other hand, if you're having a pizza party, you will find yourself exceeding that amount before you start to think you might have had enough .

Then there is the nutrition aspect of food. Our bodies need more than just calories to function , from macronutrients such as carbohydrates, proteins, and fat, to micronutrients like vitamins and minerals. Meeting your body's requirements for these elements is crucial for a healthy life. So when it comes to getting calories, it matters what food you eat, not just the amount of calories .

And last but definitely not least is the hormonal side of eating . This topic is complex and requires intensive knowledge of biology and medicine, so it is often overlooked. However, as time passes and more and more studies come out, the scientific community realizes the importance of understanding the relationship between food and hormones .

In short, there are certain types of hormones that promote different functions in our bodies such as fat burning, fat storage, and even changes in your BMR. Taking all these factors into consideration is crucial to understanding how your body reacts to food intake. It will help you achieve your ideal weight while staying healthy and preventing any future problems or side effects. Fats are not always bad .

So coming back to "a calorie is a calorie", let's use an analogy to understand why fats are not always bad. While that's true technically, it's also very wrong and misleading . You can compare the idea of "calories in vs. calories out" for weight loss and say that the way to get rich is to "spend less than you earn" . Yes, it is true; but it hides the underlying complexity of the problem while offering very little practical help to anyone willing to lose weight (or get rich).

We are obviously not saying that the calories burned or eaten don't matter ; as with the case of getting rich, you need to tick that box as a prerequisite. But next time you try to lose weight, don't think just about your calories burned against your calories eaten. Instead, do a little bit of research, eat healthy food, and, if you can, get professional help .

Fun fact: how you lose weight when you sleep

And lastly, let's take a look at a fun fact about weight loss without necessarily involving exercises or burning calories . It is common knowledge that we are lighter in the morning than we were at night the day before . This fact seems like a bit of a mystery at first sight since it happens even if we don't go to the bathroom in the middle of the night. Let's take a look at where that weight has gone and why this effect is happening to all of us more or less equally.

First of all, we should explain the premise . You can even try this at home if you're feeling skeptical. Get ready for bed, put on your pajamas, do anything you do before slipping into your comfortable bed, but just before you do so, weigh yourself on your home scale. Write down the value and repeat the process in the morning , first thing after waking up.

Note that it won't work if you go to the bathroom in the middle of the night or if you pay a cheeky visit to the fridge in the safety of the dark. Assuming you've followed the steps correctly, the reading you get in the morning should be lower than before going to sleep. You can even do this several days in a row, and you'll see the same effect.

When asked for a possible explanation of this outcome, people quickly point at Einstein's mass-energy equivalence. Though Einstein's equation is much more subtle than any weight loss process occurring in our body, this is not a bad guess. In some (very non-physics-like) sense, that's what happens when we burn calories, and as a result, we lose weight .

However, the real reason we wake up lighter in the morning is much more interesting and easy to understand with just the most basic knowledge of science . By process of elimination, we could narrow down the possible causes to the only two mechanisms in which we exchange matter with the outside while sleeping: sweating and breathing. However, sweating doesn't always happen at night, and weight loss can be found even on the coldest of nights with barely any cover on.

So… It must be breathing! Shocked? You should be. It's not immediately obvious how breathing can help us lose weight. If we think in chemistry terms, breathing is no more than the exchange of oxygen (O₂) and carbon dioxide (CO₂) with the environment . Can you already see where the weight loss occurs? Exactly! One gas is heavier than the other.

Oxygen has an atomic mass of 16 au , and carbon has 12 au per atom. This variation means that when we inhale, we take in 32 au per molecule of O₂ and then exhale 44 au back in the form of carbon dioxide. The difference is 12 au per molecule, which is not much , but considering how many molecules there are in a breath and how many breaths we take every night, it all adds up . Definitely an unexpected and fascinating explanation for this surprising effect .

Another important thing to realize is that this process keeps happening as long as we are alive. The reason we don't just become lighter from breathing in a couple of days is that this effect is too small when we compare it to the food and liquid we eat and drink every day. Though noticeable in strict conditions (such as over a good night's sleep), the effect is overpowered by the more than 3 kg that we usually introduce in our body in the form of water or food.

Unfortunately, this is not a good way to lose weight. We still need to replenish our burned calories for a healthy lifestyle and exercise periodically to prevent heart disease and keep our weight in check. However, this effect brings to light something fundamental that we should never forget. The number one requirement for losing weight: keep breathing!

How many calories do you burn sleeping?

A person weighing 200 lb (91 kg) burns about 96 calories per hour sleeping. So, if they sleep for the recommended 7 hours a night, they will burn 669 calories while they slumber.

How many calories do squats burn?

A person weighing 180 lb (82 kg) that does squats for 10 minutes burns 71 calories . That's 429 calories an hour.

How many calories does push ups burn?

Using moderate effort, a person weighing 200 lb (91 kg) burns 60 calories doing push-ups for 10 minutes.

How many calories do I burn doing nothing?

If sitting, a person weighing 180 lb (82 kg) burns 86 calories per hour. Stand up, and that increases to 129 calories an hour.

Your weight

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ol{padding-top:0;}.css-63uqft ul:not(:first-child),.css-63uqft ol:not(:first-child){padding-top:4px;} Activity

Time of the activity

Amount of time spent doing the activity.

MET = 9.5 Metabolic Equivalent of a Task (MET) — measures how many times more energy an activity burns in comparison to sitting still for the same period of time (MET = 1). 

Energy burned

Energy burned per hour

Weight loss

Weight lost after performing activity no. 1 for the given duration.

Do Mentally and Emotionally Draining Activities Burn Calories?

Life has a way of serving up mental and emotional experiences that take a lot out of you. After meeting a tight work deadline, cramming for an important exam or coming out of an hours-long period of intense anxiety, rage or crying, you might feel as though you've run a marathon .

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Even positive stressors like having to be "on" for a big party can drain your energy and make you feel exhausted after the fact. If you've been thinking so hard or expressing yourself so much that your heart is pounding and it seems like there's steam coming out of your ears, your brain can feel tired, and your body can feel tired, too. But have you actually burned any calories — and can these kinds of tiring mental and emotional experiences aid in weight loss?

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The short answer is: Not really. But there is a bit more to it.

Experiences that tax your brain or emotions do require additional energy, but not to such a degree that you'll burn a lot of calories. If you're not doing physical activity, your calorie burn is small — and therefore won't result in weight loss.

Brain Metabolism and Calorie Burn

As explained by the Mayo Clinic , metabolism is the process by which your body combines the calories you consume with oxygen to release energy. "The number of calories your body uses to carry out ... basic functions is known as your basal metabolic rate (BMR)," they write.

"Just sitting on the couch staring into space requires that you burn some calories," notes Harvard Health Publishing . "That's the BMR, and it accounts for about 2/3 of the total calories burned each day."

According to older but oft-cited research published by the Proceedings of the National Academy of Sciences of the United States of America , the brain alone accounts for roughly 20 percent of the body's daily calorie consumption — a rate of metabolism that remains "remarkably constant" in spite of widely varying mental activity.

David A. Levitsky, a professor of nutrition and psychology at Cornell University , told the New York Times that this 20 percent equates to roughly a 300-calorie use by your brain per day for all mental activity, whether taxing or not. Thinking extra hard during the day burns few additional calories, he said — only about 20 of the 300 calories your brain uses each day.

Levitsky explained that this extra bit of calorie burn occurs because when you work on solving a problem, the glucose uptake in your brain increases. Once you stop, glucose levels return to normal. Therefore, he doesn't recommend thinking hard as a legitimate way to drop unwanted pounds.

"Physical activity is by far the most variable of the factors that determine how many calories you burn each day," writes Mayo.

Emotional Stress and Calorie Burn

Crying is typically a physical response to emotional stress, which sets off a chain reaction in the body. As described by the American Heart Association (AHA), "Your body releases adrenaline, a hormone that temporarily causes your breathing and heart rate to speed up and your blood pressure to rise. These reactions prepare you to deal with the situation."

But though crying is a physical response, it is not physical exercise. It doesn't burn significant calories, nor is it likely to help you reach a weight-loss goal. As the AHA makes clear, the only muscle that emotional stress really "burns" per se is the heart. And even though your heart rate does speed up when you are sobbing due to grief or anguish, that increase isn't enough to have a significant impact on your metabolic rate — or result in weight loss.

Stress and Appetite

Another point to consider is that mental and emotional stress can both result in emotional eating, which adds calories instead of burning them. According to a study published in the September 2018 issue of the ​ Journal of Eating Disorders ​, emotional eating — defined as overeating in response to negative emotions — "contributes to weight gain and difficulties losing weight" for some.

"Programs promoting exercise, mindful eating, emotion regulation, and positive body image could have a positive effect on emotional eaters who struggle to maintain a healthy weight," researchers concluded.

Bottom line: If you are trying to lose weight, draining your energy by overloading your brain (or emotions) isn't going to produce results. It might even make you overeat, or feel too worn out to engage in healthful forms of exercise.

Frequent crying and changes in appetite are two signs of clinical depression, according to the Skidmore College Counseling Center . If you or a loved one have been experiencing them for more than a few days, talk to a mental health professional.

Related Reading

• 5 Myths About Calories That Could Prevent You From Losing Weight
• A Super-Simple 10-Minute Walking Workout to Do When You’re Feeling Overwhelmed
• 9 Free Ways to Improve Your Mental Wellbeing
• What Are Calories — and Should You Be Counting Them to Lose Weight?
• Mayo Clinic: "Metabolism and Weight Loss — How You Burn Calories"
• Cornell University: "College of Human Ecology — David Levitsky"
• Proceedings of the National Academy of Sciences of the United States of America: "Appraising the Brain's Energy Budget"
• American Heart Association: "Stress and Heart Health"
• Harvard Health Publishing: "Burning Calories Without Exercise"
• Skidmore College Counseling Center: "Depression"
• Journal of Eating Disorders: "Emotional Eating and Weight Regulation — a Qualitative Study of Compensatory Behaviors and Concerns"

Weight Loss Calculator

Use this calorie calculator for weight loss to estimate how many calories you need to cut down on in order to achieve a given weight loss target, depending on whether or not you want to change your physical exercise level as well. The calorie deficit calculator will also suggest a mixed regime of caloric reduction and more intensive exercise. The formula is based on modern scientific research (explanation & references below).

Target body weight

Related calculators

• How many calories should I eat to lose weight?
• The science behind the weight loss calculator
• How many calories to lose weight? It varies!
• Ways to reduce your body weight
• How to take your measurements

Health Caution

    how many calories should i eat to lose weight.

This is a question many people attempt to answer when they set off to shed some of the extra weight to improve their current and future health outcomes, well-being and potentially self-esteem and happiness. While this is a good question to ask, you should also be open to the opportunity of supplementing a caloric intake reduction with an increase in physical activity like fitness exercises, running, etc. since reducing food intake and/or increasing our physical activity level are the two ways to reduce body weight according to the energy balance principle. According to the conservation of energy law in order to reduce your body weight, which is effectively stored energy, you need to induce a caloric deficit by either increasing your energy expenditure or by decreasing the number of calories you consume daily.

A lot of advice commonly given out states that to lose 1 pound (~0.45 kg) per week you need to reduce your caloric intake by 3,500 kCal per week*. This weight loss rule is ubiquitously known as the "3500 kCal per pound rule" which is, unfortunately, very imprecise as it was "derived by estimation of the energy content of weight lost but it ignores dynamic physiological adaptations to altered body weight that lead to changes of both the resting metabolic rate as well as the energy cost of physical activity" [1] . Weight loss works differently for persons of average weight, for the obese and for the extremely obese. Losing 5 pounds is also different than losing 50 pounds. You can read more on this in our "how many calories to lose weight" section below.

In our weight loss calculator above we have incorporated a dynamic model which estimates how many calories you would need to reduce your daily intake by in order to achieve a given weight loss goal. It allows you to also specify if you intend to change your level of physical activity and adjusts the estimate accordingly. You can see more details on the mathematics and statistics behind this calorie calculator for weight loss as well as the daily energy expenditure and body fat estimates used in it in the "How it works" section.

* 1 Calorie = 1,000 kilocalories, "calories" may be used instead of "Calories" throught the text

    The science behind the weight loss calculator

This tool computes the difference between your caloric intake and energy expenditure in order to estimate the number of calories you need to consume daily if you want to achieve your body weight target . Calculation of Total Daily Energy Expenditure (a.k.a. Total Energy Expenditure) and Body Fat Percentage is done using the formulas described in our respective dedicated calculators. You can find the formulas and references for them under each tool.

The computation of the proportion of energy intake which needs to be cut down is performed in several steps. First, we compute the proportion of fat mass (FM) and fat free mass (FFM) which you are expected to lose since variability in this proportion can result in large differences in required caloric intake restriction. It is known that persons with a larger percentage of body fat usually lose a larger proportion of fat versus fat-free mass, which requires a larger energy deficit to achieve.

We have chosen to compute this based on the Forbes formula improved on by Hall [2][3] . In the formula below FFM stands for Fat-Free Mass, BW for Body Weight, FM i for Initial Fat Mass, Δ for change between initial and final condition and W for the Lambert W function:

The advantages of this formula over the original Forbes formula for the proportion of fat mass lost under limited caloric intake is that the refined version of Hall is valid for macroscopic changes and has better predictive capacity for real-life weight loss, including very fast weight loss e.g. following a bariatric surgery. This happens as, unlike the original, it depends on the sign and magnitude of the body weight change.

Having the above calculation allows us to use the two-compartment macronutrient flux balance equation presented in Chow & Hall [4] which stems from the law of energy conservation and allows us to adjust for the different energy density of fat and non-fat tissues. The latter are primarily proteins since carbohydrates fluctuate only in very short time spans due to the limited glycogen storage capacity.

In the above notation in formula (1) (simplified vs the original) c l and c f are energy density constants for fat and fat-free mass, dt is duration of the weight loss period in days. Formula (2) simply demonstrates the relationship between the proportional change, the energy intake and the energy expenditure, which allows the weight loss planning calculator to work.

The most important factor here is that the ratio between the two constants is about 9.5 to 1 in favor of fats as they store vastly greater amounts of energy per unit of mass. The implication for calorie calculation for weight loss is that the number of calorie reduction depends significantly on the proportion of fats in the amount of body weight which is lost. If you are off even by a relatively small percent, the final result can differ by a lot. It also means that it is much harder to lose an equivalent weight if you are more obese: you would need to restrict your caloric intake by a significantly greater amount in order to lose the same amount of weight in pounds or kilograms. It also explains why it is so hard to shed off the last few pounds of extra fat without also losing muscle mass.

    How many calories to lose weight? It varies!

We used the calculator's daily calorie intake result to chart the number of calories one would need to cut to lose the same amount of weight. The results are presented in number of calories to lose one pound per week. The calculations are specifically for an average 5 feet 8 inches tall (~173cm) 30-year old male, assuming he wants to lose 10 lbs (~4.5 kg) over 8 weeks without changing his current exercise routine equivalent to "light exercise". The weight range in the graph is from 130 lbs (very lean / athlete, ~58.5 kg) to 300 lbs (very obese, ~135 kg). The data below are just a case study and not a general recommendation.

You can clearly see why the 3,500 calories per week "rule" is not a good guide, at least in this particular instance since it applies only to a very narrow range of all possible cases - the graph is for a mildly obese person with the specified measurements. The range in this scenario spans from 1951 kCal to 4617 kCal to lose 1 lbs over 1 week: that's 45% less calories to 32% more calories versus the "3,500 rule" in terms of reducing caloric input with the goal of reduction of body weight. For an in-depth exploration of the topic, see our "The Mathematics of Weight Loss" article.

Using a tool like the above calorie reduction calculator allows you to get a much more precise estimate of how many calories you need to eat in order to lose weight.

    Ways to reduce your body weight

Weight loss is a complex topic since it is the intersection of biology, physics, psychology and others. Still, we can lay out some guiding principles based on sound logic and confirmed through numerous experiments.

The first of these is the energy balance principle : the process of reducing body weight requires from us to expend more energy than we receive from food and beverages. If we fail to do so, the excess energy which cannot be disposed of is stored for future use, mostly as adipose tissue and fats. Thus, our first goal is to have a negative energy balance, an energy deficit between what we consume and what we expend.

This can happen in one of two ways: either reducing the amount of calories we eat, or by increasing the amount of physical activity . One can reduce the number of calories by simply eating less mass, or one can change their dietary macronutrient balance in order to consume less fats (high energy density) and more carbs and proteins inducing a calorie deficit this way. Since there is a sort of an upper limit to the amount of proteins one can eat in choosing the second option one often reduces fats and increase carbohydrates. There are low-carb diets such as Keto which shift the balance the other way. Evidence [5] points to this leading to losing less fats when dieting, even though one loses more weight overall, which is not good since fats are what is hard to get rid of and which is, at the same time, most beneficial to get rid of, so it appears that reducing fat intake and thus the overall caloric intake is the preferred way, in general.

Going to the exercise option: most increases in physical activity, including micro-movements when otherwise sedentary, will contribute towards a greater energy expenditure and thus a possible reduction in weight loss. Most papers on the topic favor resistance training in particular. Physically active persons maintain a lighter and leaner body and a better health risk profile , sometimes even despite increased caloric intake. Keeping your physical activity high is also a way to slow down the weight gain observed as people get older, on average.

The scientific literature also offers moderate support for some positive effects on weight-loss from drinking more water before eating and for replacing sugar-sweetened drinks with water. Therefore, you might consider these changes to your daily hydration .

    How to take your measurements

Our weight loss calorie calculator needs up to four of your measurements: height, neck, waist, and hips , to determine the percentage and mass of body fat which is integral in estimating the number of calories you need to forgo on a daily basis in order to achieve weight loss. Here is how to take the measurements, using a soft measurement tape:

• Height : step on a flat surface that is perpendicular to a wall, column or a door frame. Look straight ahead. Get an assistant to place a ruler or another straight object on the top of your head so it is horizontal and mark the point at which it touches the wall, column, etc. Step out and measure the height from that point to the floor.
• Neck : measure just inferior to the larynx with sloping slightly downward to the front (narrowest point).
• Waist : measure at the widest point of the abdomen, at the level of your naval (umbilicus).
• Hips : measure your hips at the widest point below your waist, while keeping your feet together for an accurate measurement.

You can use both centimeters and inches to record the measurement, since our software supports both units. Accuracy to the nearest half inch or within 1 cm should be sufficient.

It is recommended that you wear minimal clothing during the measurement. It is also recommended to have your measures taken by an assistant, since if you are taking them yourself you will not be fully relaxed and may be twisting your body and skewing the results.

It is advisable to consult your physician and/or a certified nutritionist before you undertake any significant alteration of your daily diet such as introducing a caloric deficit. While using our tool can be a first step in such a process, it is a tool based on statistical models derived from population averages and cannot, for obvious reasons, account for your personal health history, diet history, body specifics, and other factors which might influence the choice of optimal diet for you.

    References

1 Hall K.D. et al. (2011) "Quantification of the effect of energy imbalance on bodyweight", Lancet (London, England) 378(9793):826-37; DOI: 10.1016/S0140-6736(11)60812-X

2 Forbes G.B. (2000) "Body Fat Content Influences the Body Composition Response to Nutrition and Exercise", Annals of the New York Academy of Sciences 904:359-65.

3 Hall K.D. (2006) "Body Fat and Fatfree Mass Interrelationships - Forbes Theory Revisited", The British Journal of Nutrition 97(6):1059-63; DOI: 10.1017/S0007114507691946

4 Chow C.C., Hall K.D. (2008) "The Dynamics of Human Body Weight Change", PLoS Computational Biology 4(3):e1000045; DOI: 10.1371/journal.pcbi.1000045

5 Hall K.D. et al. (2015) "Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity", Cell Metabolism 22(3):427-36; DOI: 10.1016/j.cmet.2015.07.021

Cite this calculator & page

If you'd like to cite this online calculator resource and information as provided on the page, you can use the following citation: Georgiev G.Z., "Weight Loss Calculator" , [online] Available at: https://www.gigacalculator.com/calculators/weight-loss-calorie-calculator.php URL [Accessed Date: 05 Sep, 2024].

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TDEE Calculator

Learn how many calories you burn every day.

Use the TDEE calculator to learn your Total Daily Energy Expenditure , a measure of how many calories you burn per day. This calorie calculator will also display your BMI , BMR , Macros & many other useful statistics!

Questions? Email me at [email protected] …and don't forget to check the FAQ

How TDEE Is Calculated

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.

Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn during the day. This is true even for those with a sedentary lifestyle. Our TDEE calculator uses the best formulas and displays your score in a way that's easy to read and meaningful.

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How to Calculate Calories Burned During Exercise

Verywell / Photo Illustration by Sabrina Jiang / Getty Images

• Calculator for Calories Burned
• Other Options

Accuracy of Calorie Burn Calculators

The number of calories you burn during exercise will depend on age, gender, weight, and current activity level. A simple calorie burn calculator is useful when understanding how your activity level affects the number of calories you burn during exercise.

Calories Burned By Activity Calculator

Use this simple calorie burn calculator by choosing your activity, enter how long you performed the exercise, and add your weight. Though you're burning calories normally throughout your day, exercise can help boost your metabolism. The amount of calories depends on the type of exercise and duration.

It is important to note that calculators have an activity MET (metabolic equivalent for task) built-in. This number estimates how much energy the body uses during a specific activity. It varies based on activity and is standardized so that it can be used by anyone for a variety of activities.

For example, low-impact aerobic dancing (5 METs) burns fewer calories per minute compared with high-impact aerobic dancing (7 METs). Slow-paced walking (3 METs) burns fewer calories than speed walking. If you do not have a calorie burn calculator, you can use the formula to determine how many calories your activities burn.

Calories Burned Formula

Total calories burned = Duration (in minutes)*(MET*3.5*weight in kg)/200  

Other Options to Calculate Calories Burned

Other options for calculating calories burned include using a wearable activity tracker or data from machines at the gym. In addition, you can calculate your total energy expenditure (TEE) by knowing your basal metabolic rate (BMR), the  thermic effect of food  (TEF) you eat, and your general activity level.

We've tried, tested, and reviewed the best fitness trackers . If you're in the market for an activity tracker, explore which option may be best for you.

Keep in mind that a calorie burn calculator provides an estimate and will not be exact. The only way to get a truly accurate number is at a lab with machines that measure everything from your  VO2 max  (maximum oxygen uptake) to your maximum heart rate. Wearing a heart rate monitor consistently will allow you to note long-term trends.

Use your estimate of calories burned as a base point to track your workouts.

While numbers from calorie burn calculators and activity trackers are not 100% accurate, you will see which activities tend to burn more calories . You can tweak your workouts to ensure you are meeting your fitness goals.

Other Calorie Burn Factors to Consider

A calorie burn calculator doesn't take into account all factors that influence exercise intensity such as:

• Age : The older you are the more challenging it becomes to hit high-intensity activity levels.
• Body Composition : A person with more muscle burns more calories at rest than a person with high body fat.
• Temperature : The warmer the environment you're working out in, the more calories you will burn. Heat raises your core body temperature so you do not have to warm up as much, and more energy can be directed toward calorie burn. You can also exercise longer but be cautious not to overdo it to the point of heat exhaustion.
• Fitness Level : An experienced exerciser will burn fewer calories because their body has become more efficient at exercise.
• Diet : Your metabolism is the rate at which your body burns calories, and is directly affected by diet. Your metabolism will dip and negatively affect calorie burn without proper food as fuel.​
• Sleep : Not getting adequate sleep can cause you to burn fewer calories. Not only will you feel more fatigued and possibly exercise less, but a lack of sleep can also reduce your metabolism.
• Oxygen Intake : Oxygen gives your body the energy to keep going. People who breathe heavily during their workout tend to burn more calories. It indicates that you're working harder and for every liter of oxygen you take in, you're burning 5 calories.

A Word From Verywell

When first understanding how to calculate calories burned during exercise, there's no need to overwhelm yourself with numbers. Try to focus on the goals of staying active.

If you add something new, run it through the formula to determine whether it will allow you to meet your health and fitness goals.

The Compendium of Physical Trackings Guide. Prevention Research Center, University of South Carolina.

Bushman B PhD. Complete Guide to Fitness and Health 2nd Edition. American College of Sports Medicine. Human Kinetics. 2017.

Hills AP, Mokhtar N, Byrne NM. Assessment of physical activity and energy expenditure: an overview of objective measures. Front Nutr . 2014;1:5. doi:10.3389/fnut.2014.00005

Del coso J, Hamouti N, Ortega JF, Mora-rodriguez R. Aerobic fitness determines whole-body fat oxidation rate during exercise in the heat. Appl Physiol Nutr Metab. 2010;35(6):741-8.  doi:10.1139/H10-068

Broussard JL, Ehrmann DA, Van cauter E, Tasali E, Brady MJ. Impaired insulin signaling in human adipocytes after experimental sleep restriction: a randomized, crossover study. Ann Intern Med . 2012;157(8):549-57. doi:10.7326/0003-4819-157-8-201210160-00005

McColl P. 5 things to know about metabolic equivalents. American Council on Exercise. 2017.

• McArdle WD, Katch FI, Katch VL. Exercise Physiology: Nutrition, Energy, and Human Performance. 8th ed. Philadelphia, PA: Lippincott Williams & Wilkins; 2015.

By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."

Calories Burned Cleaning | Calculator & Formula

LAST UPDATE: April 14th, 2020

The average person burns 170 to 300 calories per hour cleaning.

The number of calories you burn will depend on your weight and the intensity of the cleaning activity. A 180 pound (81.65kg) person will burn 200 calories an hour sweeping with light effort, 215 calories per hour mopping, and 300 calories per hour scrubbing floors on hands and knees.

How many calories are burned cleaning?

Calories burned per minute = (MET x body weight in Kg x 3.5) ÷ 200

“MET” is a measurement of the energy cost of physical activity for a period of time. You can find an activity’s MET on the chart above.

A task with a MET of 1 is roughly equal to a person’s energy expenditure from sitting still at room temperature not actively digesting food.

A task with a MET of 2 uses twice as much energy as a task with a MET of 1. A task with a MET of 10 uses 10 times as much energy as a task with a MET of 1.

MET values “do not estimate the energy cost of physical activity in individuals in ways that account for differences in body mass, adiposity, age, sex, efficiency of movement, geographic and environmental conditions in which the activities are performed. Thus, individual differences in energy expenditure for the same activity can be large and the true energy cost for an individual may or may not be close to the stated mean MET level as presented in the Compendium.” (as quoted from the main page of the Compendium of Physical Activities ).

A person weighs 180 pounds (81.65kg) and sweeps the floor (MET value of 3.3) for 1 hour (60 minutes).

Calories burned cleaning (per minute) = (3.3 x 81.65 x 3.5) ÷ 200 = 4.72

Calories burned cleaning (for 60 minutes) = 4.72 x 60 = 283

How to burn more calories cleaning

To increase the number of calories burned while cleaning:

• Do more vigorous cleaning activities
• Clean for a longer amount of time

Sources and more resources

• Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. The Compendium of Physical Activities Tracking Guide. Healthy Lifestyles Research Center, College of Nursing & Health Innovation, Arizona State University. Retrieved May 11, 2015, from the World Wide Web.
• https://sites.google.com/site/compendiumofphysicalactivities/
• Arizona State University Healthy Lifestyles Research Center – Compendium of Physical Activities – Home Activity – Provides MET values for home activities, including cleaning.
• Learn about “MET” and the compendium of physical activities from Arizona State University , University or South Carolina , and Wikipedia . There is a summary of general physical activities defined by intensity from the CDC and the Harvard School of Public Health .
• Recommendations on physical activity for health from the Harvard School of Public Health and the WHO .Find ideas for a housecleaning workout from Good Housekeeping , VeryWellFit , and Livestrong .

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