Calories burned calculator
How many calories do you spend in a weight session, a run or a HIIT workout? This tool estimates it from the activity's average intensity, your weight and the duration. Useful to gauge your expenditure, without treating it as an exact science.
Enter your weight and the activity duration.
How the estimate works
Each activity has an average intensity expressed by a so-called 'MET' value, representing energy spent relative to rest. Expenditure is computed from this intensity, your body weight and the time spent. The heavier you are and the more intense the activity, the more you burn.
These figures remain averages: your real expenditure depends on your effort, fitness and many individual factors. Take the result as a ballpark, not a precise measurement.
How many calories per activity?
For a ballpark, here is one hour of activity for a 75 kg person: about 375 kcal weight training, 735 kcal running, 563 kcal cycling, 750 kcal HIIT and 263 kcal brisk walking. Double the weight or the duration and expenditure roughly follows the same proportion.
This is why a typical weight session burns less than sustained cardio of the same length: the average intensity is lower, broken up by rest periods. The tool above applies these values to your real weight and duration.
Should you count these calories toward your goal?
If you follow a cutting or bulking goal, it is best NOT to "eat back" all the calories burned in exercise: estimates are loose, and many trackers (watches, apps) overstate them. The reliable method is to set your target calories with the calorie calculator, then treat your exercise burn as a safety margin.
In other words, use this tool to understand where your energy goes, not to justify an extra meal after every session. It is the weekly total that matters, not the burn of a single workout.
Frequently asked questions
How many calories does 1h of weight training burn?expand_more
About 375 kcal for a 75 kg person, more if you are heavier or if the session is intense with little rest. It is moderate versus cardio, but weight training keeps paying off after the session through muscle building.
Should you eat back the calories burned in exercise?expand_more
Not fully. Estimates (tools and smartwatches alike) are approximate and often overstated. Set your calories with the calorie calculator and treat exercise burn as a margin, rather than systematically eating it back.
What are active calories?expand_more
"Active calories" refer to the energy spent through movement, on top of your resting metabolism. That is exactly what this tool estimates for a given activity. Your total daily need, in turn, adds resting metabolism and all your activity together.
Does walking burn calories?expand_more
Yes, more than people think: about 263 kcal for an hour of brisk walking at 75 kg. Repeated daily, walking adds up to a meaningful expenditure without the fatigue of intense training — an excellent lever on a cut.
Does weight training burn many calories?expand_more
During the session, weight training burns moderately compared to intense cardio. But it has an edge: the muscle you build raises your resting expenditure over the long term, and recovery also consumes energy. Its value goes beyond the calories burned in the moment.
Track your progress, not just your calculations
Log your workouts, loads and weight, and watch your curve climb — for free.