Calories burned calculator

How this is worked out

Each activity has a MET value - a multiple of the energy you use sitting quietly - taken from the Compendium of Physical Activities, the reference list researchers use. Calories = MET × 3.5 × your weight in kg ÷ 200, per minute. So a 90 kg bricklayer (4 METs) burns about 6.3 kcal a minute, or 380 an hour, while the same person running at 10 minutes a mile burns around 15 a minute.

Why the number is smaller than your watch says

Fitness trackers routinely over-estimate by 20–50%, and they often report total burn rather than the extra above resting. The "extra" figure in the note is the honest one for fat loss maths. A 45-minute weights session for most people is 200–300 kcal - real, but not licence for a large takeaway.

What this means if you do a physical job

If you are on the tools all day, your job is burning far more than any gym session - 2,000 kcal or more on top of resting in some trades. That changes the advice: you probably need more food, especially protein and carbs, not less, and your gym time is best spent on strength rather than more cardio. The fitness for tradesmen guide and the calorie calculator (set to "very active") cover this properly.

Best return for your time

Per hour, running and hard cycling burn the most. Per week, though, the winner is whatever you actually keep doing - a brisk daily walk you never miss beats a run you do twice then stop. Weight training burns less during the session but builds muscle that raises what you burn all day, which is why it stays in every plan we write.

FAQs

How many calories does weight training burn?

Around 4–6 kcal a minute for a typical adult, so 180–300 kcal in a 45-minute session, depending on bodyweight and how short your rests are. It is less than running but it builds muscle, which raises your everyday burn.

How many calories does walking 10,000 steps burn?

Roughly 300–400 kcal for most adults, depending on weight and pace. Use the steps calculator for your own number.

How many calories does a bricklayer burn a day?

At about 4 METs, an 85 kg bricklayer burns roughly 350 kcal an hour on the job - around 2,500–2,800 kcal over a working day before anything else. Physical trades need a lot more food than a desk job.

Should I eat back the calories I burn exercising?

If you used a calorie calculator with an activity level that already includes your training, no. If you set it to sedentary and then trained, you can add back about half of what a tracker says, since trackers over-estimate.