{"id":716588,"date":"2025-04-25T08:00:00","date_gmt":"2025-04-25T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=716588"},"modified":"2025-05-02T11:19:54","modified_gmt":"2025-05-02T09:19:54","slug":"online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/","title":{"rendered":"Online Energy Expenditure Calculator: How Many Calories Do We Burn Through Sports and Other Activities?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#What_is_an_online_energy_expenditure_calculator\" title=\"What is an online energy expenditure calculator?\">What is an online energy expenditure calculator?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#How_to_use_the_online_energy_expenditure_calculator\" title=\"How to use the online energy expenditure calculator?\">How to use the online energy expenditure calculator?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#How_does_the_online_energy_expenditure_calculator_work\" title=\"How does the online energy expenditure calculator work?\">How does the online energy expenditure calculator work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#Are_the_calculated_figures_really_accurate\" title=\"Are the calculated figures really accurate?\">Are the calculated figures really accurate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#Which_supplements_will_increase_calorie_burn_during_sports\" title=\"Which supplements will increase calorie burn during sports?\">Which supplements will increase calorie burn during sports?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#How_to_quickly_and_effectively_replenish_burnt_energy_after_a_workout\" title=\"How to quickly and effectively replenish burnt energy after a workout?\">How to quickly and effectively replenish burnt energy after a workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#So_how_do_I_know_how_much_energy_to_take_in\" title=\"So, how do I know how much energy to take in?\">So, how do I know how much energy to take in?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_an_online_energy_expenditure_calculator\"><\/span>What is an online energy expenditure calculator?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>This online energy expenditure calculator will help you <strong>quickly and easily calculate how many calories you burn during one or more sports activities. <\/strong>You can also find out the <strong>calorie expenditure of common daily activities <\/strong>such as<strong> <\/strong>cleaning the house, cooking or other household chores. This tool is ideal for athletes of all levels who want to track their energy expenditure and optimise their training plan and diet accordingly. It will also be useful to anyone interested in how many calories they burn during all their daily activities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_use_the_online_energy_expenditure_calculator\"><\/span>How to use the online energy expenditure calculator?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Enter<\/strong> your gender, age, height and weight into the form.<\/li>\n\n\n\n<li>Select whether you want to calculate the total energy expenditure or the net energy expenditure of the sport:\n<ul class=\"wp-block-list\">\n<li><strong>Total energy expenditure (total calories)<\/strong> includes the basal metabolic rate (1 MET).<\/li>\n\n\n\n<li><strong>Net energy expenditure in sport (active calories only)<\/strong> does not include the basal metabolic rate (1 MET), which is useful for more accurate estimation of energy availability in other calculators.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Click on the icon of the<\/strong> sports or home activity <strong>category<\/strong> you want to count. Then click in the text box and select a specific activity. Then, in the next box, tick the amount of time you spent on that activity.    <\/li>\n\n\n\n<li><strong>Then click the Calculate button<\/strong> and the calculator will show you the result.<\/li>\n\n\n\n<li>You can add <strong>another activity<\/strong> by clicking the Add Activity button.<\/li>\n\n\n\n<li><strong>If you want to cancel an activity<\/strong>, just click on its orange icon in the overview.<\/li>\n<\/ol>\n\n\n<script>const sports={\"walking\":{\"title\":\"Walking\",\"options\":[{\"text\":\"Normal walking during the day\",\"value\":2.5},{\"text\":\"Walking at an average speed of 4 km\\\/h\",\"value\":3},{\"text\":\"Walking at an average speed of  4.5\\u20135.5 km\\\/h\",\"value\":3.8},{\"text\":\"Walking at an average speed of 5.6\\u20136.3 km\\\/h\",\"value\":4.8},{\"text\":\"Walking at an average speed of 6.4\\u20137 km\\\/h\",\"value\":5.5},{\"text\":\"Walking at an average speed of 7.1\\u20137.9 km\\\/h\",\"value\":7},{\"text\":\"Walking at an average speed of 4\\u20135.6 km \\\/ h with trekking poles or nordic walking\",\"value\":4.3},{\"text\":\"Walking at an average speed of 5.8\\u20137.1 km \\\/ h with trekking poles or nordic walking\",\"value\":5.3},{\"text\":\"Walking at an average speed of 7.2\\u20138 km \\\/ h with trekking poles or nordic walking\",\"value\":8.5},{\"text\":\"Hiking in nature with a backpack\",\"value\":7.8},{\"text\":\"Hiking in nature\",\"value\":6}]},\"running\":{\"title\":\"Running\",\"options\":[{\"text\":\"Running at an average speed of 4.2\\u20136 km\\\/h\",\"value\":3.3},{\"text\":\"Running at an average speed of 6.5 km\\\/h\",\"value\":6.5},{\"text\":\"Running at an average speed of 8 km\\\/h\",\"value\":8.3},{\"text\":\"Running at an average speed of 10 km\\\/h\",\"value\":9.7},{\"text\":\"Running at an average speed of 12 km\\\/h\",\"value\":11.8},{\"text\":\"Running at an average speed of 14 km\\\/h\",\"value\":12.5},{\"text\":\"Running at an average speed of 16 km\\\/h\",\"value\":14.8},{\"text\":\"Running, cross country\",\"value\":9.3},{\"text\":\"Running with a running baby carriage at an average speed of 10 km\\\/h with an internal load of 9\\u201323 kg\",\"value\":9},{\"text\":\"Running with a running baby carriage at an average speed of 10 km\\\/h with an internal load of 9\\u201323 kg in mild terrain\",\"value\":12.3}]},\"exercising\":{\"title\":\"Exercising\",\"options\":[{\"text\":\"Calisthenics \\u2013 exercise with one's own body \\u2013 low intensity\",\"value\":3},{\"text\":\"Calisthenics \\u2013 exercise with one's own body \\u2013 moderate intensity\",\"value\":4},{\"text\":\"Calisthenics \\u2013 exercise with one's own body \\u2013 high intensity \\u2013 HIIT\",\"value\":7.5},{\"text\":\"Strength training \\u2013 high intensity\",\"value\":6},{\"text\":\"Classic strength training \\u2013 8\\u201315 repetitions\",\"value\":3.5},{\"text\":\"Rowing on a simulator \\u2013 medium intensity\",\"value\":5},{\"text\":\"Rowing on a simulator \\u2013 high intensity\",\"value\":7.3},{\"text\":\"Circuit training \\u2013 light effort\",\"value\":3.5},{\"text\":\"Circuit training \\u2013 moderate intensity\",\"value\":5},{\"text\":\"Circular training \\u2013 high intensity with a minimum of rest\",\"value\":7.5}]},\"cycling\":{\"title\":\"Cycling\",\"options\":[{\"text\":\"Cycling at an average speed of up to 15 km\\\/h\",\"value\":5.8},{\"text\":\"Cycling at an average speed of 16\\u201319.2 km\\\/h\",\"value\":6.8},{\"text\":\"Cycling at an average speed of 19.3\\u201322.4 km\\\/h\",\"value\":8},{\"text\":\"Cycling at an average speed of 22.5\\u201325.6 km\\\/h\",\"value\":10},{\"text\":\"Cycling at an average speed of 25.7\\u201330.5 km\\\/h\",\"value\":12},{\"text\":\"Cycling at an average speed of more than 32 km\\\/h\",\"value\":16.8},{\"text\":\"Mountain racing cycling\",\"value\":16},{\"text\":\"Mountain cycling\",\"value\":8.5},{\"text\":\"Riding an e-bike without support\",\"value\":6.8},{\"text\":\"Riding an e-bike with light support\",\"value\":6},{\"text\":\"Riding an e-bike with high support\",\"value\":4}]},\"group_exercise\":{\"title\":\"Group exercise\",\"options\":[{\"text\":\"Zumba\",\"value\":6.5},{\"text\":\"Aerobic\",\"value\":7.3},{\"text\":\"Power yoga\",\"value\":4},{\"text\":\"Yoga - light effort\",\"value\":2.3},{\"text\":\"Pilates\",\"value\":3},{\"text\":\"Circuit training \\u2013 light effort\",\"value\":3.5},{\"text\":\"Circuit training \\u2013 moderate intensity\",\"value\":5},{\"text\":\"Circular training \\u2013 high intensity with a minimum of rest\",\"value\":7.5},{\"text\":\"Crossfit type group lessons\",\"value\":6},{\"text\":\"Water Aerobics\",\"value\":5.3}]},\"team_sports\":{\"title\":\"Team sports\",\"options\":[{\"text\":\"Basketball \\u2013 game\",\"value\":8},{\"text\":\"Basketball \\u2013 practice\",\"value\":9.3},{\"text\":\"Handball\",\"value\":10},{\"text\":\"Ice hockey \\u2013 recreation game\",\"value\":8},{\"text\":\"Ice hockey \\u2013 game\",\"value\":10},{\"text\":\"Rugby \\u2013 game\",\"value\":8.3},{\"text\":\"Football \\u2013 game\",\"value\":9.5},{\"text\":\"Football \\u2013 recreation game\",\"value\":7},{\"text\":\"Volleyball \\u2013 game\",\"value\":6},{\"text\":\"Volleyball \\u2013 recreation game\",\"value\":4},{\"text\":\"Beach volleyball in sand\",\"value\":8},{\"text\":\"Hockey ball \\u2013 game\",\"value\":10},{\"text\":\"Hockey ball or field hockey \\u2013 recreation game\",\"value\":8},{\"text\":\"Water polo\",\"value\":10},{\"text\":\"Frisbee ultimate\",\"value\":8},{\"text\":\"Floorball \\u2013 game\",\"value\":10.5},{\"text\":\"Futsal \\u2013 game\",\"value\":7.8},{\"text\":\"Lacrosse\",\"value\":8},{\"text\":\"Softball\",\"value\":5},{\"text\":\"Baseball\",\"value\":5}]},\"rocket_sports\":{\"title\":\"Rocket sports\",\"options\":[{\"text\":\"Badminton \\u2013 game\",\"value\":7},{\"text\":\"Badminton \\u2013 recreation game\",\"value\":5.5},{\"text\":\"Paddleball \\u2013 recreation game\",\"value\":6},{\"text\":\"Paddleball \\u2013 game\",\"value\":10},{\"text\":\"Squash \\u2013 game\",\"value\":12},{\"text\":\"Squash \\u2013 recreation game\",\"value\":7.3},{\"text\":\"Table tennis, ping pong\",\"value\":4},{\"text\":\"Tennis, doubles\",\"value\":5.5},{\"text\":\"Tennis, singles\",\"value\":8},{\"text\":\"Racquetball\",\"value\":7}]},\"martial_arts\":{\"title\":\"Martial arts\",\"options\":[{\"text\":\"Boxing\",\"value\":12.3},{\"text\":\"Boxing \\u2013 punching bag\",\"value\":5.8},{\"text\":\"Boxing \\u2013 sparing\",\"value\":7.8},{\"text\":\"Martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-box, Muay Thai boxing)\",\"value\":10.3}]},\"individual_sports\":{\"title\":\"Individual sports\",\"options\":[{\"text\":\"Playing frisbee\",\"value\":3},{\"text\":\"Rock or mountain climbing\",\"value\":8},{\"text\":\"Skateboarding\",\"value\":5},{\"text\":\"Skateboarding \\u2013 competitive\",\"value\":6},{\"text\":\"Rollerblading, in-line skating at an average speed of 14.4 km\\\/h\",\"value\":7.5},{\"text\":\"Rollerblading, in-line skating at an average speed of 18 km\\\/h\",\"value\":9.8},{\"text\":\"Rollerblading, in-line skating at an average speed of 21.5 km\\\/h\",\"value\":12.3},{\"text\":\"Rollerblading, in-line skating at an average speed of 24 km\\\/h\",\"value\":15.5},{\"text\":\"Activity promoting video game \\u2013 light intensity\",\"value\":2.3},{\"text\":\"Activity promoting video game \\u2013 moderate intensity\",\"value\":3.8},{\"text\":\"Activity promoting video game \\u2013 high intensity\",\"value\":7.2},{\"text\":\"General dancing\",\"value\":7.8},{\"text\":\"Rope jumping (less than 100 jumps \\\/ min)\",\"value\":8.3},{\"text\":\"Rope jumping (100\\u2013120 jumps \\\/ min)\",\"value\":11.8},{\"text\":\"Rope jumping (120\\u2013160 jumps \\\/ min)\",\"value\":12.3},{\"text\":\"Golf\",\"value\":4.5}]},\"water_sports\":{\"title\":\"Water sports\",\"options\":[{\"text\":\"Canoeing or rowing at 6.5\\u20139.5 km\\\/h\",\"value\":5.8},{\"text\":\"Canoeing or rowing at speed more than 9.5 km\\\/h\",\"value\":12.5},{\"text\":\"Canoeing \\u2013 recreational pace\",\"value\":3.5},{\"text\":\"Rowing \\u2013 recreational pace\",\"value\":3.5},{\"text\":\"Kayaking \\u2013 medium intensity\",\"value\":5},{\"text\":\"Paddle boat\",\"value\":4},{\"text\":\"Sailing, windsurfing\",\"value\":3},{\"text\":\"Water skiing or wakeboarding\",\"value\":6},{\"text\":\"Snorkeling\",\"value\":5},{\"text\":\"Surfing\",\"value\":3},{\"text\":\"Paddle boarding \\u2013 standing\",\"value\":6.5},{\"text\":\"Swimming \\u2013 backstroke \\u2013 training or competition\",\"value\":9.5},{\"text\":\"Swimming \\u2013 backstroke \\u2013 recreational\",\"value\":4.8},{\"text\":\"Swimming \\u2013 breaststroke \\u2013 training or competition\",\"value\":10.3},{\"text\":\"Swimming \\u2013 breaststroke \\u2013 recreational\",\"value\":5.3},{\"text\":\"Swimming \\u2013 butterfly\",\"value\":13.8},{\"text\":\"Swimming \\u2013 crawl \\u2013 speed approx. 4.1 km\\\/h \",\"value\":10.5},{\"text\":\"Swimming \\u2013 crawl \\u2013 speed approx. 2.7 km\\\/h\",\"value\":8},{\"text\":\"Swimming in general \\u2013 recreational\",\"value\":6},{\"text\":\"Water aerobics\",\"value\":5.5},{\"text\":\"Water polo\",\"value\":10},{\"text\":\"Water volleyball\",\"value\":3},{\"text\":\"Water jogging\",\"value\":9.8},{\"text\":\"Water walking\",\"value\":4.5},{\"text\":\"Whitewater rafting, kayaking, or canoeing\",\"value\":5}]},\"winter_sports\":{\"title\":\"Winter sports\",\"options\":[{\"text\":\"Ice skating at an average speed of 15 km\\\/h\",\"value\":5.5},{\"text\":\"Competitive speed skating\",\"value\":13.8},{\"text\":\"Cross-country skiing at an average speed of 4 km\\\/h\",\"value\":6.8},{\"text\":\"Cross-country skiing at an average speed of 6.5\\u20137.9 km\\\/h\",\"value\":8.5},{\"text\":\"Cross-country skiing at an average speed of 8\\u201312.9 km\\\/h\",\"value\":11.3},{\"text\":\"Cross-country skiing at an average speed of 13\\u201319 km\\\/h km\\\/h\",\"value\":14},{\"text\":\"Biathlon\",\"value\":13.5},{\"text\":\"Downhill skiing, snowboarding \\u2013 light intensity\",\"value\":4.3},{\"text\":\"Downhill skiing, snowboarding \\u2013 moderate intensity\",\"value\":6.3},{\"text\":\"Downhill skiing, snowboarding \\u2013 high intensity, race\",\"value\":8},{\"text\":\"Snow shoeing \\u2013 moderate intensity\",\"value\":5.3},{\"text\":\"Snow shoeing \\u2013 high intensity\",\"value\":10},{\"text\":\"Ski mountaineering \\u2013 low to medium intensity\",\"value\":6},{\"text\":\"Ski mountaineering \\u2013 high intensity \\u2013 walking uphill\",\"value\":11},{\"text\":\"Sledding, tobogganing, bobsledding, luge\",\"value\":7},{\"text\":\"Snowball throwing\",\"value\":6.3},{\"text\":\"Snowman building\",\"value\":4}]},\"household_chores\":{\"title\":\"Household chores\",\"options\":[{\"text\":\"Floor sweeping, etc.\",\"value\":3.3},{\"text\":\"Cleaning or washing windows\",\"value\":3.3},{\"text\":\"Mopping \\u2013 standing - light intensity\",\"value\":2.5},{\"text\":\"Housework \\u2013 low intensity\",\"value\":2.8},{\"text\":\"Housework \\u2013 moderate intensity\",\"value\":3.3},{\"text\":\"Housework \\u2013 high intensity\",\"value\":4.3},{\"text\":\"Dusting or polishing furniture\",\"value\":2.5},{\"text\":\"Cleaning \\u2013 making the bed, taking out the trash, etc.\",\"value\":2.5},{\"text\":\"Washing and cleaning dishes while standing\",\"value\":2.5},{\"text\":\"Vacuuming\",\"value\":3},{\"text\":\"Cooking and food preparation\",\"value\":2.3},{\"text\":\"Food shopping and consumer goods\",\"value\":3.3},{\"text\":\"Ironing\",\"value\":1.8},{\"text\":\"Knitting, sewing or wrapping gifts\",\"value\":1.3},{\"text\":\"Sewing clothes on a sewing machine\",\"value\":2.8},{\"text\":\"Laundry \\u2013 hanging laundry, filling a washing machine or dryer\",\"value\":2.3},{\"text\":\"Laundry, hanging wash, washing clothes by hand\",\"value\":4},{\"text\":\"Moving furniture and household items\",\"value\":5.8},{\"text\":\"Scrubbing floors knelt, bath and bathroom washing \\u2013 light intensity\",\"value\":2},{\"text\":\"Scrubbing floors knelt, bath and bathroom washing \\u2013 moderate intensity\",\"value\":3.5},{\"text\":\"Scrubbing floors knelt, bath and bathroom washing \\u2013 high intensity\",\"value\":6.5},{\"text\":\"Watering plants\",\"value\":2},{\"text\":\"Playing with children \\u2013 walking and running around them\",\"value\":3.5},{\"text\":\"Child care (infant)\",\"value\":2.5},{\"text\":\"Caring for a child sitting or kneeling \\u2013 dressing, washing, feeding, etc.\",\"value\":2},{\"text\":\"Playing with animals \\u2013 walking and running around them\",\"value\":3},{\"text\":\"Household maintenance and repair \\u2013 moderate intensity\",\"value\":4.5},{\"text\":\"Painting inside the house, wallpapering, scraping paint\",\"value\":3.3},{\"text\":\"Car wash and waxing\",\"value\":2},{\"text\":\"Washing or painting the fence\",\"value\":4.5},{\"text\":\"Chopping wood \\u2013 moderate intensity\",\"value\":4.5},{\"text\":\"Chopping wood \\u2013 high intensity\",\"value\":6.5},{\"text\":\"Mowing the grass while walking with a lawn mower \\u2013 high intensity\",\"value\":5},{\"text\":\"Planting or transplanting plants\",\"value\":2.6},{\"text\":\"Raking leaves or lawn\",\"value\":4},{\"text\":\"Gardening\",\"value\":4},{\"text\":\"Standing \",\"value\":1.3},{\"text\":\"Sitting\",\"value\":1},{\"text\":\"Watching TV while sitting\",\"value\":1},{\"text\":\"Sleeping\",\"value\":1},{\"text\":\"Meditating\",\"value\":1},{\"text\":\"Shoveling \\u2013 st\\u0159edn\\u00ed intensity\",\"value\":5.3},{\"text\":\"Shoveling \\u2013 high intensity\",\"value\":7.5}]}}<\/script><style>\n#SEE-calculator{\n\tdisplay: grid;\n\tgrid-template-columns: repeat(2, 1fr);\n\tmargin: 2rem 0;\n\tbackground: #000;\n\tcolor: #fff;\n}\n#SEE-calculator > div{\n\tpadding: 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left;\n}\n.icons-wrapper :is( label, button ):last-child{\n\tmargin-right: auto !important;\n}\n.icons-wrapper input{\n\tposition: absolute;\n\tclip: rect(0,0,0,0);\n\tpointer-events: none;\n}\n.icons-wrapper img{\n\twidth: var(--item-size);\n\theight: auto;\n\ttransition: filter .3s ease;\n}\n#SEE-sports-selected{\n\tmargin-bottom: 20px;\n}\n#SEE-sports-selected button:not(#add-more-sports) img{\n\tfilter: brightness(0) invert(34%) sepia(93%) saturate(4804%) hue-rotate(7deg) brightness(108%) contrast(102%);\n}\n\n#SEE-sports-details{\n\tdisplay: flex;\n\tflex-wrap: wrap;\n\tgap: 16px;\n}\n#SEE-sports-details select:nth-child(odd){\n\twidth: calc( 100% - 105px - 16px );\n}\n#SEE-sports-details select:nth-child(even){\n\twidth: 105px;\n}\n#SEE-sports-details option[disabled]{\n\tdisplay: none;\n}\n\n#SEE-result{\n\tmargin: -2rem 0 2rem;\n\tpadding: 30px;\n\tbackground: #ff4100;\n\tfont-size: 42px;\n\tfont-weight: 800;\n\ttext-align: center;\n\tcolor: #fff;\n}\n\n#SEE-calculator.show-selected #SEE-sports,\n#SEE-calculator:not(.show-selected) :is( #SEE-sports-selected, #SEE-sports-details ){\n\tdisplay: none;\n}\n\n@media (min-width: 768px){\t\n\t#SEE-calculator .mobile-only{\n\t\tdisplay: none;\n\t}\n}\n\n@media (max-width: 767px){\n\t#SEE-calculator .desktop-only{\n\t\tdisplay: none;\n\t}\n\t#SEE-calculator{\n\t\tdisplay: flex;\n\t\tflex-direction: column;\n\t\tgap: 30px;\n\t\tpadding-top: 30px;\n\t\tpadding-bottom: 30px;\n\t}\n\t#SEE-calculator > div{\n\t\tpadding: 0 30px;\n\t}\n\t#SEE-sports{\n\t\tmargin-top: 20px;\n\t}\n\t.SEE-calculate{\n\t\tmargin-top: 0;\n\t}\n}\n\n@media (max-width: 400px){\n\t#SEE-calculator, #SEE-result{\n\t\tmargin-left: -20px;\n\t\tmargin-right: -20px;\n\t}\n}\n<\/style>\n\n<form id=\"SEE-calculator\">\n\t<div>\n\t\t<div class=\"SEE-inner\">\n\t\t\t<div class=\"SEE-form-grid\">\n\t\t\t\t<label for=\"gender\" class=\"bigger\">\n\t\t\t\t\tGender\t\t\t\t<\/label>\n\t\t\t\t<div class=\"SEE-radios\">\n\t\t\t\t\t<label>\n\t\t\t\t\t\t<input type=\"radio\" name=\"gender\" value=\"female\" id=\"gender\" checked>\n\t\t\t\t\t\tfemale\t\t\t\t\t<\/label>\n\t\t\t\t\t<label>\n\t\t\t\t\t\t<input type=\"radio\" name=\"gender\" value=\"male\">\n\t\t\t\t\t\tmale\t\t\t\t\t<\/label>\n\t\t\t\t<\/div>\n\n\t\t\t\t<label for=\"age\" class=\"bigger\">\n\t\t\t\t\tAge:*\n\t\t\t\t<\/label>\n\t\t\t\t<input type=\"number\" min=\"1\" max=\"150\" step=\"1\" name=\"age\" id=\"age\" required aria-label=\"Age\">\n\n\t\t\t\t<label for=\"height\" class=\"bigger\">\n\t\t\t\t\tHeight:*\n\t\t\t\t<\/label>\n\t\t\t\t<input type=\"number\" min=\"50\" max=\"300\" step=\"1\" name=\"height\" placeholder=\"cm\" id=\"height\" required aria-label=\"Height\">\n\n\t\t\t\t<label for=\"weight\" class=\"bigger\">\n\t\t\t\t\tWeight:*\n\t\t\t\t<\/label>\n\t\t\t\t<input type=\"number\" min=\"10\" max=\"700\" step=\"1\" name=\"weight\" placeholder=\"kg\" id=\"weight\" required aria-label=\"Weight\">\n\t\t\t<\/div>\n\n\t\t\t<div id=\"SEE-type-wrapper\">\n\t\t\t\t<label for=\"type\" class=\"bigger\">\n\t\t\t\t\tI want to calculate\t\t\t\t<\/label>\n\t\t\t\t<label>\n\t\t\t\t\t<input type=\"radio\" name=\"type\" value=\"total_calories\" id=\"type\" checked>\n\t\t\t\t\tTotal calories\t\t\t\t<\/label>\n\t\t\t\t<label>\n\t\t\t\t\t<input type=\"radio\" name=\"type\" value=\"active_calories_only\">\n\t\t\t\t\tActive calories only\t\t\t\t<\/label>\n\t\t\t<\/div>\n\n\t\t\t<div class=\"desktop-only\">\n\t\t\t\t<button type=\"submit\" class=\"SEE-calculate\" disabled>\n\t\t\t\t\tCalculate\t\t\t\t<\/button>\n\n\t\t\t\t<div class=\"required\">\n\t\t\t\t\t* required field\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t<div>\n\t\t<div class=\"SEE-inner\">\n\t\t\t<label class=\"bigger\">\n\t\t\t\tSelect <span class=\"orange\">sport:*<\/span>\t\t\t<\/label>\n\n\t\t\t<div id=\"SEE-sports\" class=\"icons-wrapper\"><button type=\"button\" data-sport=\"walking\">Walking<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/walking.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"running\">Running<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/running.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"exercising\">Exercising<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/exercising.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"cycling\">Cycling<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/cycling.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"group_exercise\">Group exercise<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/group_exercise.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"team_sports\">Team sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/team_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"rocket_sports\">Rocket sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/rocket_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"martial_arts\">Martial arts<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/martial_arts.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"individual_sports\">Individual sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/individual_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"water_sports\">Water sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/water_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"winter_sports\">Winter sports<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/winter_sports.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button><button type=\"button\" data-sport=\"household_chores\">Household chores<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/household_chores.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\"><\/button>\t\t\t<\/div>\n\n\t\t\t<div id=\"SEE-sports-selected\" class=\"icons-wrapper\">\n\t\t\t\t<button id=\"add-more-sports\" type=\"button\">\n\t\t\t\t\tAdd an activity\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/add.svg\" alt=\"\" width=\"72\" height=\"72\" loading=\"lazy\">\n\t\t\t\t<\/button>\n\t\t\t<\/div>\n\n\t\t\t<div id=\"SEE-sports-details\">\n\t\t\t\t\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n\t<div class=\"mobile-only\">\n\t\t<div class=\"SEE-inner\">\n\t\t\t<button type=\"submit\" class=\"SEE-calculate\" disabled>\n\t\t\t\tCalculate\t\t\t<\/button>\n\n\t\t\t<div class=\"required\">\n\t\t\t\t* required field\t\t\t<\/div>\n\t\t<\/div>\n\t<\/div>\n<\/form>\n<div id=\"SEE-result\"><\/div>\n\n<script type=\"text\/javascript\">\n<!--\njQuery(document).ready(function($){\n\n\tconst $wrapper = $('#SEE-calculator');\n\tconst form = document.querySelector('#SEE-calculator');\n\tconst $btnsCalculte = $('.SEE-calculate');\n\tconst $details = $('#SEE-sports-details');\n\tconst $add = $('#add-more-sports');\n\n\t$('[name=age], [name=height], [name=weight]').on('input', function(){\n\t\tthis.reportValidity();\n\t\ttoggleSubmitButton();\n\t});\n\n\tfunction toggleSubmitButton(){\n\t\tif( form.checkValidity() && $details.html().trim() ){\n\t\t\t$btnsCalculte.prop( 'disabled', false );\n\t\t}else{\n\t\t\t$btnsCalculte.prop( 'disabled', true );\n\t\t\t$('#SEE-result').hide();\n\t\t}\n\t}\n\n\t$('#SEE-sports button').on('click', function(){\n\t\tconst sport = this.getAttribute('data-sport');\n\t\t$add.before(`\n\t\t\t<button>\n\t\t\t\t${ sports[ sport ].title }\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/blocks\/assets\/x_${sport}.svg\" alt=\"${sport}\" width=\"72\" height=\"72\" loading=\"lazy\">\n\t\t\t<\/button>\n\t\t`);\n\t\t$details.append(`\n\t\t\t<select name=\"detail\" required>\n\t\t\t\t<option value disabled selected>\n\t\t\t\t\tSelect a specific type of activity\t\t\t\t<\/option>\n\t\t\t\t${ sports[ sport ].options.reduce( ( accumulator, currentValue ) => accumulator + `<option value=\"${currentValue.value}\">${currentValue.text}<\/option>`, '' ) }\n\t\t\t<\/select>\n\n\t\t\t<select name=\"time\" required>\n\t\t\t\t<option value disabled selected>\n\t\t\t\t\tTime\t\t\t\t<\/option>\n\t\t\t\t<option value=\"0.166667\">10 min<\/option>\n\t\t\t\t<option value=\"0.333333\">20 min<\/option>\n\t\t\t\t<option value=\"0.5\">30 min<\/option>\n\t\t\t\t<option value=\"0.666667\">40 min<\/option>\n\t\t\t\t<option value=\"0.833333\">50 min<\/option>\n\t\t\t\t<option value=\"1\">60 min<\/option>\n\t\t\t\t<option value=\"1.166667\">1 h 10 min<\/option>\n\t\t\t\t<option value=\"1.333333\">1 h 20 min<\/option>\n\t\t\t\t<option value=\"1.5\">1 h 30 min<\/option>\n\t\t\t\t<option value=\"1.666667\">1 h 40 min<\/option>\n\t\t\t\t<option value=\"1.833333\">1 h 50 min<\/option>\n\t\t\t\t<option value=\"2\">2 h<\/option>\n\t\t\t<\/select>\n\t\t`);\n\t\t$wrapper.addClass('show-selected');\n\t\ttoggleSubmitButton();\n\t});\n\n\t$(document).on('change', '#SEE-sports-details select', function(){\n\t\ttoggleSubmitButton();\n\t});\n\n\t$(document).on('click', '#SEE-sports-selected button:not(#add-more-sports)', function(){\n\t\tconst index = $(this).index();\n\t\t$(this).remove();\n\t\tconst $select = $details.find('select[name=detail]').eq( index );\n\t\t$select.next().remove();\n\t\t$select.remove();\n\t\tif( $('#SEE-sports-selected button:not(#add-more-sports)').length ){\n\t\t\tif( $('#SEE-result').is(':visible') ){\n\t\t\t\t$('#SEE-calculator').submit();\n\t\t\t}\n\t\t}else{\n\t\t\t$wrapper.removeClass('show-selected');\n\t\t}\n\t\ttoggleSubmitButton();\n\t});\n\n\t$('#add-more-sports').on('click', function(){\n\t\tif( form.checkValidity() ){\n\t\t\t$wrapper.removeClass('show-selected');\n\t\t}else{\n\t\t\tform.reportValidity();\n\t\t}\n\t});\n\n\t$('#SEE-calculator').on('submit', function(e){\n\t\te.preventDefault();\n\t\t\n\t\tlet burned_energy = 0;\n\t\tconst weight = cleanNumber( $('#SEE-calculator [name=weight]').val() );\n\t\tconst calories = $('#SEE-calculator [name=type]:checked').val();\n\t\t$details.find('select[name=detail]').each(function( index, el ){\n\t\t\tconst detail = cleanNumber( $(el).val() );\n\t\t\tconst time = cleanNumber( $(el).next().val() );\n\t\t\t\/\/ total += \u2200 ( weight * time * detail )\n\t\t\t\/\/ active += \u2200 ( weight * time * ( detail - 1 ) )\n\t\t\tburned_energy += weight * time * ( detail - ( calories == 'total_calories' ? 0 : 1 ) );\n\t\t});\n\n\t\tif( burned_energy < 0 ){\n\t\t\tburned_energy = 0;\n\t\t}\n\n\t\t$wrapper.addClass('show-selected');\n\t\t$('#SEE-result').text( Math.round( burned_energy ) + ' Kcal' ).show();\n\n\t\tconst results = document.querySelector('#SEE-result');\n\t\tconst rect = results.getBoundingClientRect();\n\t\tif( rect.top < 0 || rect.bottom > window.innerHeight ){\n\t\t\tresults.scrollIntoView({ behavior: 'smooth' });\n\t\t}\n\t});\n\n\tfunction cleanNumber( text ){\n\t\treturn parseFloat( text.replace(',','.').replace( \/[^0-9\\.]\/g, '' ) );\n\t}\n});\n\/\/-->\n<\/script>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_the_online_energy_expenditure_calculator_work\"><\/span>How does the online energy expenditure calculator work?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The <strong>Metabolic Equivalent of Task (MET) <\/strong>is used to determine the energy expenditure during activity <strong>. <\/strong>The latter is a measure of a person&#8217;s energy expenditure. The value of 1 MET is defined as the amount of energy a person expends at rest (without movement). Movement activity increases the MET value. It is true that the more energy consuming the physical activity, the higher the MET value.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>MET units of locomotor activities <strong>were obtained in laboratory conditions. <\/strong>At the very beginning stood a value of 1 MET, which was determined from the measurement of the resting oxygen consumption of a 70 kg, 40-year-old man. The result was <strong>3.5 ml O<sub>2<\/sub>\/kg\/min or 1 kcal\/kg\/h.<\/strong> This value was then compared with laboratory-measured oxygen consumption during various activities. And these measurements then yielded the MET values found in the <a href=\"https:\/\/pacompendium.com\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>compendium of physical activities<\/strong><\/a>. Our calculator is based on this information. This will also take into account the information you enter into it, and then calculate the total or just active calories burned.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The MET value is the <strong>best possible estimate of the energy consumed during an activity, which is <\/strong>also used in research or various recommendations for physical activity.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Calories burned during sport\" class=\"wp-image-715463\" title=\"Calories burned during sport\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_the_calculated_figures_really_accurate\"><\/span>Are the calculated figures really accurate?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The resulting values from the online calculator <strong>may not accurately reflect your actual energy expenditure and energy needs. <\/strong>The MET values on which the result is based were measured in laboratory conditions, which vary more or less from the environment in which we live and where we perform the activity.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Other factors come into play that calculators and formulas cannot take into account. Each person has quite <strong>different <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/how-do-genetics-affect-muscle-growth-and-strength-home-dna-testing-helps-reveal-your-natural-potential\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>genetic makeup<\/strong><\/a><strong>,<\/strong><a href=\"https:\/\/gymbeam.com\/blog\/how-do-testosterone-and-progesterone-affect-weight-loss-and-muscle-growth\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> hormonal environment<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.com\/blog\/could-your-metabolism-have-slowed-down-or-be-damaged-5-tips-for-accelerating-your-metabolism\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>metabolic rate<\/strong><\/a><strong>, body composition <\/strong>(ratio of body tissues) and is in a different physical and mental state. <strong>Training <\/strong>or<strong> various variations in the comparison of real and specified activity intensity<\/strong> also play a role. Environmental temperature and other external factors also have an influence.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For these reasons, take <strong>the result <\/strong>as the <strong>best possible estimate<\/strong> (based on available scientific data) to get an idea of how many calories you will burn with a given activity. If you are using a sports watch or other device that measures your calorie burn, it is also possible that these values will differ from those calculated by the calculator. This is because electronic devices work on different principles and determine the result differently.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"59881,51652,48031,48487,3813,35320,5206,59104,1562,44254,3738,8350,28792,5431,258\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Which methods can measure energy expenditure with the greatest accuracy?<strong><\/strong><\/h3>\n\n\n\n<p>Indeed, the real and accurate amount of calories burned is far from easy to find out. You would have to get hold of the staff in sports laboratories, where, for example, <strong>measurements are made using direct and indirect calorimetry. <\/strong>In the first case, the amount of heat produced by the body during metabolic processes is measured in an insulated chamber. Indirect calorimetry, on the other hand, involves breathing through a mask during activity, which measures the production of carbon dioxide (CO<sub>2<\/sub>). Outside the laboratory, the <strong>doubly labeled water method<\/strong> is used<strong>, which is<\/strong> based on drinking water containing rare isotopes of oxygen. Scientists can then calculate the body&#8217;s total energy expenditure by analysing the body&#8217;s excretion of these substances. This means that the person does not have to stay in the laboratory while the metabolism is being measured, but can go about his or her normal activities. However, this method is also very expensive and the average person does not have access to it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>While our calculator doesn&#8217;t offer the most accurate result possible, it will give you <strong>a good idea of approximately how many calories you&#8217;ll burn through physical activity.<\/strong> This will give you a better understanding of the energy requirements of different sports and everyday activities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Is it even necessary to keep track of exactly how many calories we burn?<strong><\/strong><\/h3>\n\n\n\n<p>As part of a healthy lifestyle, most people just need to know the indicative values of their energy expenditure through physical activity, which they can find out, for example, using our calculator. But <strong>professional athletes<\/strong> are a different case,<strong> as they need to know as accurately as possible how many calories they burn with a given activity.<\/strong> For them, the other methods mentioned above are also used to determine the exact amount of calories burned. They then usually have coaches, nutritionists or physiotherapists on their team who can take the resulting values into account when planning <a href=\"https:\/\/gymbeam.com\/blog\/8-ways-to-recover-quickly-after-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">recovery<\/a>, training and tailored <a href=\"https:\/\/gymbeam.com\/blog\/tailored-meal-plan-complete-guide-on-planning-your-diet-based-on-calories-and-macros\/\" target=\"_blank\" rel=\"noreferrer noopener\">meal plans<\/a>. It is thus one of the parameters taken into account during the development of an individual plan. It reflects the needs of the athlete in question, allowing them <strong>to achieve the best results. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_supplements_will_increase_calorie_burn_during_sports\"><\/span>Which supplements will increase calorie burn during sports?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Especially for weight loss, when we are trying to burn as many calories as possible through sport, <strong>fat burners<\/strong> can come in handy<strong>.<\/strong> You can choose a single-ingredient supplement or try <a href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\">complex products<\/a> in which the effects of the individual substances complement each other. In both cases, you will find <strong>fat burners with or without a thermogenic effect. <\/strong> <a href=\"https:\/\/gymbeam.com\/thermogenic-fat-burners\" target=\"_blank\" rel=\"noreferrer noopener\">Thermogenic burners<\/a> include <a href=\"https:\/\/gymbeam.com\/caffeine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">caffeine<\/a>, <a href=\"https:\/\/gymbeam.com\/synephrine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">synephrine<\/a> and <a href=\"https:\/\/gymbeam.com\/fat-burner-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">green tea extract<\/a> (EGCG). They work on the principle of warming up the body (speeding up metabolism), which can also be reflected in <strong>more calories burned during a workout<\/strong>. <a href=\"https:\/\/gymbeam.com\/fueburn-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Complex thermogenic burners<\/a>, which combine several of the above-mentioned substances in one product, have the greatest potential.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Examples of non-thermogenic fat burners include<a href=\"https:\/\/gymbeam.com\/cla-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"> conjugated linoleic acid (CLA)<\/a>, which is involved in the body&#8217;s metabolism and can affect fat burning itself. Likewise, <a href=\"https:\/\/gymbeam.com\/l-carnitine\" target=\"_blank\" rel=\"noreferrer noopener\">L-carnitine<\/a>, which is involved in the <strong>transport of fatty acids (fats) to the mitochondria, where <\/strong>they are converted into energy. Fat burners work best when combined with exercise, where they <strong>can help increase caloric expenditure. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about how to choose an effective fat burner, you should not miss the article <a href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-most-effective-fat-burner-and-how-to-use-it\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>How to Choose the Most Effective Fat Burner, and How to Use It?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-1124x749.jpg\" alt=\"How to burn more calories?\" class=\"wp-image-715480\" title=\"How to burn more calories?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/ua_kateryna_kononova_022023_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-most-effective-fat-burner-and-how-to-use-it\/\"><strong><\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_quickly_and_effectively_replenish_burnt_energy_after_a_workout\"><\/span>How to quickly and effectively replenish burnt energy after a workout?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After a workout, it is important to <strong>replenish energy and nutrients that are crucial for recovery processes.<\/strong> Muscles use the storage carbohydrate glycogen, which serves as a source of energy, to function. This can be depleted quite quickly during training, especially in the case of demanding and intense sports. Fast-digesting <a href=\"https:\/\/gymbeam.com\/blog\/carbohydrates-classification-sources-digestion-functions-in-the-body-and-optimal-intake\/\" target=\"_blank\" rel=\"noreferrer noopener\">carbohydrates<\/a>, such as <a href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maltodextrin<\/a>, <a href=\"https:\/\/gymbeam.com\/dextrose-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dextrose<\/a>, <a href=\"https:\/\/gymbeam.com\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Vitargo<\/a> or the complex supplement <a href=\"https:\/\/gymbeam.com\/fuecarb-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">FueCarb,<\/a> will help with its effective replenishment. Thanks to the restored glycogen stores<strong>, you will gain energy for the next sports performance. <\/strong>This is especially important for people who exercise in two phases or who, after an evening workout, have another workout the very next morning.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\">Protein<\/a>, which is a source of amino acids, also plays a key role after exercise. These function as the basic building blocks of muscle mass and are therefore <strong>necessary for muscle repair and growth. <\/strong>Post-workout supplements with essential amino acids such as <a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noreferrer noopener\">BCAAs<\/a> or <a href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\">EAAs<\/a> are ideal. You can also supplement amino acids with an easily digestible protein such as <a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\">whey protein<\/a> or a <a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" rel=\"noreferrer noopener\">gainer<\/a> that contains carbohydrates in addition to protein.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you want to learn more about the post-workout diet, you can find everything in the article <a href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/\" target=\"_blank\" rel=\"noreferrer noopener\">What to Eat After a Workout? The Best Foods and Supplements for Bodybuilders and Endurance Athletes<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"So_how_do_I_know_how_much_energy_to_take_in\"><\/span>So, how do I know how much energy to take in?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A number of factors need to be taken into account to set the optimal energy intake, such as age, height, current body weight, goals and the amount of exercise and sporting activities during the day. You can easily calculate this using <strong><a href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\">online energy intake and macronutrient calculator.<\/a> <\/strong>However, the value that the calculator will calculate for you is not final. It does not take into account your genetic makeup or your body&#8217;s hormonal environment. Therefore, you need to monitor over a period of weeks how your body reacts to the new diet and adjust your energy intake and macronutrients accordingly. This way, you will get the most out of this tool and achieve your sporting goals more easily.     <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Wondering approximately how many calories you burn in sports and other activities? Our online calculator will work out your energy expenditure for running, gym workouts, yoga and other sports, as well as cleaning and other household chores.   <\/p>\n","protected":false},"author":129,"featured_media":715431,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[107],"tags":[6521,6545,7619],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-716588","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-calculators","8":"tag-energy","9":"tag-fitness-calculator","10":"tag-health","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Online Energy Expenditure Calculator: How Many Calories Do We Burn Through Sports and Other Activities? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How many calories do we burn when we exercise, run or clean? What is the MET (Metabolic Equivalent of Task) value and how does it help determine energy expenditure through sport?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Online Energy Expenditure Calculator: How Many Calories Do We Burn Through Sports and Other Activities? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How many calories do we burn when we exercise, run or clean? What is the MET (Metabolic Equivalent of Task) value and how does it help determine energy expenditure through sport?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-04-25T06:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-02T09:19:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/1200x628_kalkulacku-Spalenych-kalorii-behem-sportu-a-beznych-dennich-aktivit.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Online Energy Expenditure Calculator: How Many Calories Do We Burn Through Sports and Other Activities?\",\"datePublished\":\"2025-04-25T06:00:00+00:00\",\"dateModified\":\"2025-05-02T09:19:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/\"},\"wordCount\":1595,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/1200x628_kalkulacku-Spalenych-kalorii-behem-sportu-a-beznych-dennich-aktivit.png\",\"keywords\":[\"energy\",\"fitness calculator\",\"health\"],\"articleSection\":[\"Fitness calculators\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/\",\"name\":\"Online Energy Expenditure Calculator: How Many Calories Do We Burn Through Sports and Other Activities? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/online-energy-expenditure-calculator-how-many-calories-do-we-burn-through-sports-and-other-activities\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/1200x628_kalkulacku-Spalenych-kalorii-behem-sportu-a-beznych-dennich-aktivit.png\",\"datePublished\":\"2025-04-25T06:00:00+00:00\",\"dateModified\":\"2025-05-02T09:19:54+00:00\",\"description\":\"How many calories do we burn when we exercise, run or clean? 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