Have you ever wanted to know how many calories you actually burn when you workout. With our calorie burned calculator, you can finally see how many calories you’re burning and which specific exercises burn the most calories. Get the most out of your cardio workouts and use exercises that burn more calories for the same amount of time when you workout. If you can burn an extra 100 calories a day during a 30 minute cardio workout, this equates to a weight loss of about 10 pounds a year! Use our calorie calculator below to find out how many calories you’re burning and which exercises burn the most calories.
PLEASE NOTE: This calories burned calculator has these limitations: (1) Our bodies adapt to exercise and will burn less calories as time goes on. (2) Calories burned depends on lean mass rather than total body weight.
| Exercise |
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Exercise |
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| Aerobics: low impact |
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Aerobics: high impact |
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| Aerobics, Step: low impact |
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Aerobics, Step: high impact |
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| Aerobics: water |
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Bicycling, Stationary: moderate |
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| Bicycling, Stationary: vigorous |
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Circuit Training: general |
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| Rowing, Stationary: moderate |
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Rowing, Stationary: vigorous |
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| Ski Machine: general |
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Stair Step Machine: general |
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| Weight Lifting: general |
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Weight Lifting: vigorous |
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| Basketball: playing a game |
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Basketball: wheelchair |
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| Bicycling: BMX or mountain |
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Bicycling: 12-13.9 mph |
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| Bicycling: 14-15.9 mph |
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Boxing: sparring |
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| Football: competitive |
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Football: touch, flag, general |
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| Frisbee |
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Golf: carrying clubs |
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| Golf: using cart |
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Gymnastics: general |
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| Handball: general |
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Hiking: cross-country |
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| Horseback Riding: general |
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Ice Skating: general |
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| Martial Arts: general |
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Racquetball: competitive |
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| Racquetball: casual, general |
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Rock Climbing: ascending |
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| Rock Climbing: rapelling |
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Rollerblade (inline) Skating |
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| Rope Jumping |
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Running: 5 mph (12 min/mile) |
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| Running: 5.2 mph (11.5 min/mile) |
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Running: 6 mph (10 min/mile) |
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| Running: 6.7 mph (9 min/mile) |
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Running: 7.5 mph (8 min/mile) |
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| Running: 8.6 mph (7 min/mile) |
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Running: 10 mph (6 min/mile) |
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| Running: pushing wheelchair, marathon wheeling |
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Running: cross-country |
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| Skiing: cross-country |
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Skiing: downhill |
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| Snow Shoeing |
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Softball: general play |
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| Swimming: general |
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Tennis: general |
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| Volleyball: non-competitive, general play |
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Volleyball: competitive, gymnasium play |
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| Volleyball: beach |
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Walk: 3.5 mph (17 min/mile) |
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| Walk: 4 mph (15 min/mile) |
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Walk: 4.5 mph (13 min/mile) |
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| Walk/Jog: jog <10 min. |
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Water Skiing |
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| Water Polo |
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Whitewater: rafting, kayaking |
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9 Comments
Thank you for the help! I am trying to reach my weight loss goal and so far since February I have lost 27.8 pounds. I still need to lose 15.2 more pounds. It’s hard when you are almost 67 years old. Keep up the great information!
Sharon – You are an inspiration! Best of luck, you can do it!
I have lost 168 pounds in 30 months and have maintained my current weight for 4 months! At 56 years old, that’s not too bad of an achievement! Thanks for all the tips 🙂
Wow! How did you lose the weight and what type of exercises did you do?
I started at 170 pounds on November 29th 2016 and I’m now down to 157 pounds. I eat about 1,500 calories a day and enjoy Hershey’s Kisses for a treat. I turned 60 last year and I started an aerobics workout for 14 minutes and I also walk my dog for about 25 minutes a day. I weighed 135 pounds in high school and I should reach that goal by June 2017!
That is awesome! You must feel great 🙂
I am in my mid-50’s, post menopausal and find it really difficult to lose weight. I started an exercise regimen of 30 minutes on a stationary bike every day going as fast as I can peddle. Every other day, I do a medium impact aerobics workout DVD in addition to my biking. I’ve changed my eating habits to include lean protein and lots of veggies (especially greens and fruit). I have two snacks a day that can be either a protein (nuts, hard boiled egg) or a piece of fruit. At 5’1″, I started at 152 pounds (technically obese). My goal is to lose 40 lbs. I have been struggling to lose weight for a couple of years now, but I’m sure if I can keep this up, I can get down to a weight where I don’t want to throw up when I look at myself in the mirror.
Hi Raven – Try cutting out all the fruit you’re eating and see if you start losing body fat quicker. Fruit has simple sugars and can cause issues with insulin spikes which can lead to weight gain. The simple sugars (carbs) in fruit also fill up your live glycogen levels (not muscle glycogen levels like when you eat a complex starchy carb). Your liver glycogen only holds a small amount of carbs and when it fills up too much, it ends up spilling over which causes an increase in body fat. So, try cutting out the fruit and see if you start getting leaner.
Thank you for your help! It helped me decide to lose some weight.