Every move you make burns calories — but the number depends on your weight, the activity, and how long you do it. Here's how to estimate it.
The Big Picture: TDEE
Your Total Daily Energy Expenditure (TDEE) is everything you burn in a day: resting metabolism + activity. Losing weight simply means eating less than your TDEE.
Calories Burned by Common Activities
For a 70 kg (154 lb) person, calories burned in 30 minutes:
| Activity | Calories in 30 min |
|---|---|
| Sitting / desk work | 40 |
| Walking (5 km/h) | 140 |
| Cycling (moderate) | 210 |
| Running (8 km/h) | 300 |
| Swimming | 250 |
| Strength training | 180 |
Heavier people burn more; lighter people burn less.
Why Muscle Matters
Muscle burns more calories than fat — even at rest. That's why strength training boosts your TDEE long after you leave the gym.
The 500-Calorie Rule
A deficit of ~500 calories per day leads to roughly 0.5 kg (1 lb) of weight loss per week — the standard, sustainable rate.
Try Our Calculators
- Calorie Calculator — your exact BMR and TDEE
- BMR Calculator — your resting metabolism
- Running Pace Calculator — plan your workouts
💡 Pro Tip: Don't trust the 'calories burned' screen on cardio machines — they overestimate by up to 30%. Use formula-based estimates instead.
*Find your daily calorie needs with our free Calorie Calculator.*
