Exercise Calories

You can lose weight by cutting calories consumed or by increasing exercise calories burned.

For best results, do both.

Use this Exercise Calories calculator to put together a super calorie burning workout plan. Choose an activity or combine several activities and know how many exercise calories you’ll burn. Make sure you’re getting the most out of your exercise time by choosing activities that burn the most calories.

Treadmills, stair climbers, and other equipment that calculate exerices calories burned are probably not accurate for you. The exercise calories you burn doing activities depends on your weight. The more you weigh, the more calories you burn doing the same activity at the same intensity level as someone who weighs less.

Most equipment seems to calculate exercise calories based on a 150 pound person. (Your equipment owner’s manual might say.) Unless the equipment allows you to set your weight, it won’t be accurate unless you happen to be the weight it’s set for. Remember to reset your weight on the machine as you lose weight.

You can burn more calories than calculated here if you increase intensity and heart rate by moving faster or using more and larger muscle groups.

Some of the best activities for burning exercise calories:

  • Running (intensity level = 12.5)
  • Biking (intensity level = 12)
  • Fast Jump Rope (intensity level = 12)
  • Rollerblading (intensity level = 12)
  • Lap Swimming (intensity level = 10)
  • Martial Arts / Kickboxing (intensity level = 10)
  • Stairstepper (intensity level = 9)
  • Circuit Training (intensity level = 8)
  • Tennis (intensity level = 8)
  • The top, but less accessible, activities for burning exercise calories:

  • Cross Country Skiing
  • Rock Climbing
  • Rowing (Stationary)
  • Boxing
  • Competitive Basketball
  • Competitive Soccer
  • Conoeing
  • Handball
  • Competitive Racquetball
  • Field Help

    Input Fields

    Title: A title for these calculator results that will help you identify it if you have printed out several versions of the calculator.

    US/Metric: Choose US or Metric units.

    Weight: Your current scale weight.

    Activity: Activities for which you would like to calculate the number of calories burned. Each activity is chosen from the comprehensive list of exercises, sports, household, and lawn activities provided. If you cannot find an exact match for your exercise or activity, try to choose something similar or of similar intensity.

    Mins: How many minutes you did this Activity.

    Intensity Level: The Activity’s assigned intensity level expressed as METs. One MET is equivalent to a metabolic rate consuming 1 calorie per kilogram of body weight per hour. One MET is also equivalent to a metabolic rate consuming 3.5 milliliters of oxygen per kilogram of body weight per minute.

    Calories: The number of calories burned doing this activity for the number of minutes entered (dependent on the given Weight).

    Output Fields

    Average Actual Metabolism: The average number of calories you burn per day and per hour.

    Resting Metabolism: Resting Metabolism (RMR) (also known as Basal Metabolism or BMR) is the minimum calories your body needs each day just to perform its most basic functions.

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