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Activity

Calorie Burned Calculator

Add walking, exercise and everyday activities to estimate calories burned above rest. Choose a daily total or weekly sessions with a daily average.

Your inputs

Calculate activity calories

Your daily activities

Add separate, non-overlapping activities from one day.

Activity 1

Your estimate

A clearer picture starts here.

Enter your details and calculate to see your estimate, the breakdown and what to explore next.

Transparent formulas Clear assumptions

An educational estimate, not a measurement or medical advice.

Behind the numbers

How this calculator works

For each activity, additional calories = (MET − 1) × body weight in kg × hours. Daily mode sums activities for one day. Weekly mode multiplies each activity by its sessions per week, then divides the weekly total by seven for a daily average. Structured exercise is often called exercise activity thermogenesis (EAT).

A worked example

At 70 kg, one hour at 6 MET adds 350 activity kcal for the day. Three such weekly sessions add 1,050 kcal/week, or 150 kcal/day on average.

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MET Calories CalculatorNEAT CalculatorWalking Calories Calculator

A closer look

How activity fits into your daily calorie needs

This tool adds the energy your selected activities use above rest. It can include everyday movement (NEAT) and planned workouts (EAT), but only the activities you enter. It does not measure every movement in a day.

Non-exercise activity thermogenesis (NEAT)

Walking around, standing, chores and commuting can contribute substantially to daily activity energy. The separate NEAT Calculator focuses on those non-exercise activities and includes a fuller guide to NEAT, EAT and PAL. [Source 1][Source 2]

Exercise activity thermogenesis (EAT)

EAT refers to structured exercise such as running, cycling or strength training. In Daily mode, enter the activities from one day. In Weekly mode, enter the minutes per session and how often each activity happens; the daily average then spreads that weekly total across seven days. Avoid entering overlapping activities twice. [Source 1][Source 2]

Physical Activity Levels (PAL)

PAL is a shortcut that scales resting energy to estimate overall daily needs. It already includes ordinary movement and exercise, so adding these activity calories to a PAL-based TDEE would count movement twice. If you have a reasonably complete activity estimate, transfer its daily value to the TDEE Calculator’s manual activity mode and add any other activity there. Otherwise, the PAL mode provides a simpler starting estimate. [Source 1][Source 2]

Sources & assumptions

These references support the formulas, assumptions, and health-related estimates shown on this page.

Physical activity, NEAT, and PAL concepts

  1. Human energy requirements - FAO/WHO/UNU Expert Consultation (2001)
  2. Factors Affecting Energy Expenditure and Requirements - National Academies of Sciences, Engineering, and Medicine (2023)
  3. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure - Villablanca, Alegria, Mirochnik, Castro (2018)
  4. 2024 Adult Compendium of Physical Activities - Ainsworth et al. (2024)