How Many Calories Should You Eat to Lose Weight?
Discover the science behind calorie deficit and how to calculate the right amount for your body.
Calories Burned Calculator
Estimate Calories Burned by Activity
Different activities burn different amounts of calories depending on your body weight and intensity level. Use the list below to get a rough idea of how many calories you might burn during everyday exercises.
Walking
- Slow (3 km/h): ~200 kcal/hr
- Moderate (5 km/h): ~280 kcal/hr
- Brisk (6.5 km/h): ~350 kcal/hr
Running
- 8 km/h: ~500 kcal/hr
- 10 km/h: ~600 kcal/hr
- 12 km/h: ~700 kcal/hr
Cycling
- Leisure: ~300 kcal/hr
- Moderate pace: ~450 kcal/hr
- Vigorous pace: ~600 kcal/hr
Other Exercises
- Swimming: ~500–700 kcal/hr
- Yoga: ~200–280 kcal/hr
- HIIT: ~600–900 kcal/hr
Note: Values are approximate and based on a 70 kg (154 lbs) individual. Your personal calorie burn may vary based on weight, intensity, and metabolism.
Latest from the Blog
BMR vs. TDEE: What’s the Difference?
Understand the difference between your resting metabolic rate and daily energy expenditure.
Lose 5kg Without Losing Muscle
Learn how to lose fat while maintaining lean body mass with the right protein and workout approach.
How Much Water Should You Drink a Day?
Use our hydration tips to calculate your daily water needs and stay energized all day.
What Does Your BMI Really Mean?
BMI can be helpful—but not perfect. Find out how to interpret your results accurately.
How Much Protein Do You Need Daily?
Whether for weight loss or muscle gain—get the exact grams your body needs.
Benefits of Intermittent Fasting
Is skipping meals really healthy? Science says yes—if done correctly. Learn more.
Meal Prep for Fat Loss
Save time and burn fat with easy-to-follow meal prep strategies for busy lifestyles.
Macros vs Calories: Which Matters More?
Are all calories equal? Discover how protein, carbs, and fats affect your body differently.
How Many Calories Do You Burn Walking?
Walking is powerful. Learn how far you need to go to reach your fitness goals.
When to Adjust Your TDEE
Weight changes? Workout routine updated? Here’s how to update your daily calorie needs.
Why You’re Eating Less but Not Losing Weight
Still stuck? Learn about metabolic adaptation and how to break through plateaus.