HOW TO switch between kg/cm and lb/in?

Use the Metric/Imperial toggle above the inputs. The labels update instantly for worldwide use.

HOW TO interpret BMR and TDEE?

BMR is your resting energy need. TDEE estimates your daily total energy needs including normal activity, based on your activity level.

HOW TO estimate calories for any exercise?

Pick a similar activity and duration to approximate using METs. MET × weight(kg) × hours gives a close estimate.

HOW TO switch between kg/cm and lb/in?

Use the Metric/Imperial toggle above the inputs. The labels update instantly for worldwide use.

HOW TO interpret BMR and TDEE?

BMR is your resting energy need. TDEE estimates your daily total energy needs including normal activity, based on your activity level.

HOW TO estimate calories for any exercise?

Pick a similar activity and duration to approximate using METs. MET × weight(kg) × hours gives a close estimate.

Calories Burned Calculator — BMR, TDEE, METs, and Activity Energy

Calories Burned Calculator

Calculate exercise calories, BMR, and TDEE

Age

Sex

Weight

kg

Height

cm

Daily activity level

Exercise type (MET)

Exercise duration

minutes

Goal (optional)

No sliders. Works worldwide in Metric and Imperial.

Calories burned (exercise)

—

MET × weight × hours

BMR (Mifflin–St Jeor)

—

Resting energy

TDEE (daily need)

—

Suggested intake

—

Based on goal

Daily energy breakdown

Percent labels show share of daily energy: BMR, Thermic Effect (TEF), NEAT/other, and Exercise.

Calories burned explained: METs, BMR, TDEE, and smarter training

Calories power everything you do—from thinking to sprinting. This calculator estimates your exercise calories using METs and shows BMR and TDEE so you can plan training and nutrition with confidence. Whether you’re a student juggling classes or a professional on tight schedules, quick, accurate numbers help you act, not guess.

What each number means

BMR: Your resting energy requirement. It covers essential functions like breathing and circulation.
TDEE: Your estimated total daily energy needs, combining BMR with daily activity level.
METs: A standardized way to estimate exercise intensity. Calories burned ≈ MET × weight (kg) × hours.

How to use these results

Plan sessions: Match workout intensity and duration to your goals and schedule.
Balance intake: Align calories eaten with your TDEE and goal (deficit, maintain, or surplus).
Track trends: Recalculate weekly with current weight and recent activity for better accuracy.

Practical tips for lasting progress

Mix intensities: Combine steady-state cardio with strength and occasional intervals.
Lift consistently: Muscle helps your resting burn and supports long-term weight management.
Recover well: Sleep 7–9 hours and keep protein and hydration steady to support training.

Notes and limitations

Estimates only: Wearables and lab tests can differ; body composition and efficiency matter.
Adjust for you: If actual results differ over 2–3 weeks, tweak calories by small steps (e.g., 100–200/day).

FAQs

HOW TO use the Calories Burned Calculator?

Choose units, enter age, sex, height, weight, set your daily activity, pick an exercise and duration, then click Calculate. You’ll see exercise calories, BMR, TDEE, suggested intake, and a 3D doughnut chart.

HOW TO estimate calories for exercises not listed?

Pick the closest intensity or search the approximate MET value and input it via the dropdown if available. As a rule, MET × weight(kg) × hours ≈ calories burned.

HOW TO choose the right activity level for TDEE?

If you sit most of the day, start with Sedentary. If you train 3–5 days/week, pick Moderate. Adjust after 2–3 weeks based on real-world changes.

HOW TO align my intake with my goal?

For weight loss, choose a mild or standard deficit. For building muscle, choose a small surplus with strength training and adequate protein.

```