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id='searchsubmit' aria-label='Search'><i class='fa fa-magnifying-glass'></i></button></form> </li> </ul> </nav> </div> </div> </div> </header> <main id="content" class="site-content"> <div class="global-breadcrumb"> <div class="grid-container"> <div class="grid-x"> <div class="cell"> <nav aria-label="breadcrumbs" id="breadcrumbs"><span><span><a href="https://www.wcrf.org/">Home</a></span> <span><a href="https://www.wcrf.org/living-well/">Living well</a></span> <span><a href="https://www.wcrf.org/living-well/moving-more/">Moving more</a></span> <span class="breadcrumb_last" aria-current="page">Exercise calorie calculator</span></span></nav> </nav> </div> </div> </div> </div><section class="hero header-secondary color-sky-blue-bg"> <div class="item"> <div class="grid-container"> <div class="grid-x grid-margin-x"> <div class="cell small-order-2 large-order-1 large-6 vertical-align"> <div class="content color-transparent-bg"> <h1>Exercise calorie calculator</h1> <div class="subtitle bold-600 collapse-margin-bottom"><p>Use our exercise calorie calculator to see how much exercise you need to do to burn off those calories!</p> </div> </div> </div> <div class="cell small-order-1 large-order-2 large-6">  <div class="media"> <img fetchpriority="high" decoding="async" width="675" height="450" src="https://www.wcrf.org/wp-content/uploads/2024/11/GettyImages-2154343213-675x450-1.jpg" class="attachment-large size-large" alt="An older couple playing tennis" srcset="https://www.wcrf.org/wp-content/uploads/2024/11/GettyImages-2154343213-675x450-1.jpg 675w, https://www.wcrf.org/wp-content/uploads/2024/11/GettyImages-2154343213-675x450-1-300x200.jpg 300w" sizes="(max-width: 675px) 100vw, 675px" /> </div> </div> </div> </div> </div> </section> <section class="copy copy-text spacing-collapse"> <div class="grid-container"> <div class="grid-x"> <div class="cell large-8"> <p>Find out how many calories you could burn by doing your favourite activities.</p> <p>Click on one or more activities below to see how they compare.</p> </div> </div> </div> </section> <section class="form-block spacing-collapse" id="section_8b05fbde9c8ab4d7f2be6a61564b6435"> <div class="grid-container"> <div class="grid-x align-"> <div class="cell large-8"> <div class="rounded-s color-white-bg "> <script type="text/javascript"></script> <div class='gf_browser_chrome gform_wrapper gravity-theme gform-theme--no-framework exercise-calorie-calculator_wrapper' data-form-theme='gravity-theme' data-form-index='0' id='gform_wrapper_8' style='display:none'><form method='post' enctype='multipart/form-data' id='gform_8' class='exercise-calorie-calculator' action='/living-well/moving-more/exercise-calorie-calculator/' data-formid='8' novalidate> <div class='gform-body gform_body'><div id='gform_fields_8' class='gform_fields top_label form_sublabel_below description_below validation_below'><fieldset id="field_8_1" class="gfield gfield--type-radio gfield--type-choice btn field_sublabel_below gfield--no-description field_description_below hidden_label field_validation_below gfield_visibility_visible" data-js-reload="field_8_1" ><legend class='gfield_label gform-field-label' >Imperial/Metric</legend><div class='ginput_container ginput_container_radio'><div class='gfield_radio' id='input_8_1'> <div class='gchoice gchoice_8_1_0'> <input class='gfield-choice-input' name='input_1' type='radio' value='Imperial' checked='checked' id='choice_8_1_0' onchange='gformToggleRadioOther( this )' /> <label for='choice_8_1_0' id='label_8_1_0' class='gform-field-label gform-field-label--type-inline'>Imperial</label> </div> <div class='gchoice gchoice_8_1_1'> <input class='gfield-choice-input' name='input_1' type='radio' value='Metric' id='choice_8_1_1' onchange='gformToggleRadioOther( this )' /> <label for='choice_8_1_1' id='label_8_1_1' class='gform-field-label gform-field-label--type-inline'>Metric</label> </div></div></div></fieldset><div id="field_8_10" class="gfield gfield--type-html gfield--width-full weight-label gfield_html gfield_html_formatted gfield_no_follows_desc field_sublabel_below gfield--no-description field_description_below field_validation_below gfield_visibility_visible" data-js-reload="field_8_10" ><p>How much do you weigh?</p></div><div id="field_8_2" class="gfield gfield--type-number gfield--width-full weight-label field_sublabel_below gfield--no-description field_description_below field_validation_below gfield_visibility_visible" data-js-reload="field_8_2" ><label class='gfield_label gform-field-label' for='input_8_2'>Stones</label><div class='ginput_container ginput_container_number'><input name='input_2' id='input_8_2' type='number' step='any' min='1' value='0' class='large' placeholder='0' aria-invalid="false" aria-describedby="gfield_instruction_8_2" /><div class='gfield_description instruction ' id='gfield_instruction_8_2'>Please enter a number greater than or equal to <strong>1</strong>.</div></div></div><div id="field_8_3" class="gfield gfield--type-number gfield--width-full weight-label field_sublabel_below gfield--no-description field_description_below field_validation_below gfield_visibility_visible" data-js-reload="field_8_3" ><label class='gfield_label gform-field-label' for='input_8_3'>Pounds</label><div class='ginput_container ginput_container_number'><input name='input_3' id='input_8_3' type='number' step='any' min='0' value='0' class='large' placeholder='0' aria-invalid="false" aria-describedby="gfield_instruction_8_3" /><div class='gfield_description instruction ' id='gfield_instruction_8_3'>Please enter a number greater than or equal to <strong>0</strong>.</div></div></div><div id="field_8_5" class="gfield gfield--type-number gfield--width-full weight-label field_sublabel_below gfield--no-description field_description_below field_validation_below gfield_visibility_visible" data-js-reload="field_8_5" ><label class='gfield_label gform-field-label' for='input_8_5'>Kilograms</label><div class='ginput_container ginput_container_number'><input name='input_5' id='input_8_5' type='number' step='any' min='1' value='0' class='large' placeholder='0' aria-invalid="false" aria-describedby="gfield_instruction_8_5" /><div class='gfield_description instruction ' id='gfield_instruction_8_5'>Please enter a number greater than or equal to <strong>1</strong>.</div></div></div><fieldset id="field_8_6" class="gfield gfield--type-radio gfield--type-choice gfield--width-full duration-calorie-choice field_sublabel_below gfield--no-description field_description_below hidden_label field_validation_below gfield_visibility_visible" data-js-reload="field_8_6" ><legend class='gfield_label gform-field-label' >exercise</legend><div class='ginput_container ginput_container_radio'><div class='gfield_radio' id='input_8_6'> <div class='gchoice gchoice_8_6_0'> <input class='gfield-choice-input' name='input_6' type='radio' value='How many minutes do you want to exercise for?' checked='checked' id='choice_8_6_0' onchange='gformToggleRadioOther( this )' /> <label for='choice_8_6_0' id='label_8_6_0' class='gform-field-label gform-field-label--type-inline'>How many minutes do you want to exercise for?</label> </div> <div class='gchoice gchoice_8_6_1'> <input class='gfield-choice-input' name='input_6' type='radio' value='How many calories would you like to burn?' id='choice_8_6_1' onchange='gformToggleRadioOther( this )' /> <label for='choice_8_6_1' id='label_8_6_1' class='gform-field-label gform-field-label--type-inline'>How many calories would you like to burn?</label> </div></div></div></fieldset><div id="field_8_7" class="gfield gfield--type-number gfield--width-full field-exercise-minute field_sublabel_below gfield--no-description field_description_below hidden_label field_validation_below gfield_visibility_visible" data-js-reload="field_8_7" ><label class='gfield_label gform-field-label' for='input_8_7'>Minutes-btn</label><div class='ginput_container ginput_container_number'><input name='input_7' id='input_8_7' type='number' step='any' min='0' value='0' class='large' placeholder='0' aria-invalid="false" aria-describedby="gfield_instruction_8_7" /><div class='gfield_description instruction ' id='gfield_instruction_8_7'>Please enter a number greater than or equal to <strong>0</strong>.</div></div></div><div id="field_8_8" class="gfield gfield--type-number gfield--width-full field-exercise-calorie field_sublabel_below gfield--no-description field_description_below hidden_label field_validation_below gfield_visibility_visible" data-js-reload="field_8_8" ><label class='gfield_label gform-field-label' for='input_8_8'>Calories-btn</label><div class='ginput_container ginput_container_number'><input name='input_8' id='input_8_8' type='number' step='any' min='0' value='0' class='large' placeholder='0' aria-invalid="false" aria-describedby="gfield_instruction_8_8" /><div class='gfield_description instruction ' id='gfield_instruction_8_8'>Please enter a number greater than or equal to <strong>0</strong>.</div></div></div><fieldset id="field_8_9" class="gfield gfield--type-checkbox gfield--type-choice gfield--width-full exercise-checkboxes field_sublabel_below gfield--no-description field_description_below field_validation_below gfield_visibility_visible" data-js-reload="field_8_9" ><legend class='gfield_label gform-field-label gfield_label_before_complex' >Click on one or more activities to see how they compare</legend><div class='ginput_container ginput_container_checkbox'><div class='gfield_checkbox' id='input_8_9'><div class='gchoice gchoice_8_9_1'> <input class='gfield-choice-input' name='input_9.1' type='checkbox' value='Swimming (leisurely)' id='choice_8_9_1' /> <label for='choice_8_9_1' id='label_8_9_1' class='gform-field-label gform-field-label--type-inline'>Swimming (leisurely)</label> </div><div class='gchoice gchoice_8_9_2'> <input class='gfield-choice-input' name='input_9.2' type='checkbox' value='Hatha Yoga' id='choice_8_9_2' /> <label for='choice_8_9_2' id='label_8_9_2' class='gform-field-label gform-field-label--type-inline'>Hatha Yoga</label> </div><div class='gchoice gchoice_8_9_3'> <input class='gfield-choice-input' name='input_9.3' type='checkbox' value='Fast running (7.5mph)' id='choice_8_9_3' /> <label for='choice_8_9_3' id='label_8_9_3' class='gform-field-label gform-field-label--type-inline'>Fast running (7.5mph)</label> </div><div class='gchoice gchoice_8_9_4'> <input class='gfield-choice-input' name='input_9.4' type='checkbox' value='Cycling' id='choice_8_9_4' /> <label for='choice_8_9_4' id='label_8_9_4' class='gform-field-label gform-field-label--type-inline'>Cycling</label> </div><div class='gchoice gchoice_8_9_5'> <input class='gfield-choice-input' name='input_9.5' type='checkbox' value='Weight training' id='choice_8_9_5' /> <label for='choice_8_9_5' id='label_8_9_5' class='gform-field-label gform-field-label--type-inline'>Weight training</label> </div><div class='gchoice gchoice_8_9_6'> <input class='gfield-choice-input' name='input_9.6' type='checkbox' value='Medium running (5.2mph)' id='choice_8_9_6' /> <label for='choice_8_9_6' id='label_8_9_6' class='gform-field-label gform-field-label--type-inline'>Medium running (5.2mph)</label> </div><div class='gchoice gchoice_8_9_7'> <input class='gfield-choice-input' name='input_9.7' type='checkbox' value='Golf' id='choice_8_9_7' /> <label for='choice_8_9_7' id='label_8_9_7' class='gform-field-label gform-field-label--type-inline'>Golf</label> </div><div class='gchoice gchoice_8_9_8'> <input class='gfield-choice-input' name='input_9.8' type='checkbox' value='Aerobics' id='choice_8_9_8' /> <label for='choice_8_9_8' id='label_8_9_8' class='gform-field-label gform-field-label--type-inline'>Aerobics</label> </div><div class='gchoice gchoice_8_9_9'> <input class='gfield-choice-input' name='input_9.9' type='checkbox' value='Jogging' id='choice_8_9_9' /> <label for='choice_8_9_9' id='label_8_9_9' class='gform-field-label gform-field-label--type-inline'>Jogging</label> </div><div class='gchoice gchoice_8_9_11'> <input class='gfield-choice-input' name='input_9.11' type='checkbox' value='Bowls' id='choice_8_9_11' /> <label for='choice_8_9_11' id='label_8_9_11' class='gform-field-label gform-field-label--type-inline'>Bowls</label> </div><div class='gchoice gchoice_8_9_12'> <input class='gfield-choice-input' name='input_9.12' type='checkbox' value='Dancing' id='choice_8_9_12' /> <label for='choice_8_9_12' id='label_8_9_12' class='gform-field-label gform-field-label--type-inline'>Dancing</label> </div><div class='gchoice gchoice_8_9_13'> <input class='gfield-choice-input' name='input_9.13' type='checkbox' value='Walking' id='choice_8_9_13' /> <label for='choice_8_9_13' id='label_8_9_13' class='gform-field-label gform-field-label--type-inline'>Walking</label> </div><div class='gchoice gchoice_8_9_14'> <input class='gfield-choice-input' name='input_9.14' type='checkbox' value='Football' id='choice_8_9_14' /> <label for='choice_8_9_14' id='label_8_9_14' class='gform-field-label gform-field-label--type-inline'>Football</label> </div><div class='gchoice gchoice_8_9_15'> <input class='gfield-choice-input' name='input_9.15' type='checkbox' value='Badminton' id='choice_8_9_15' /> <label for='choice_8_9_15' id='label_8_9_15' class='gform-field-label gform-field-label--type-inline'>Badminton</label> </div><div class='gchoice gchoice_8_9_16'> <input class='gfield-choice-input' name='input_9.16' type='checkbox' value='Vacuuming' id='choice_8_9_16' /> <label for='choice_8_9_16' id='label_8_9_16' class='gform-field-label gform-field-label--type-inline'>Vacuuming</label> </div><div class='gchoice gchoice_8_9_17'> <input class='gfield-choice-input' name='input_9.17' type='checkbox' value='Basketball' id='choice_8_9_17' /> <label for='choice_8_9_17' id='label_8_9_17' class='gform-field-label gform-field-label--type-inline'>Basketball</label> </div><div class='gchoice gchoice_8_9_18'> <input class='gfield-choice-input' name='input_9.18' type='checkbox' value='Tennis (singles)' id='choice_8_9_18' /> <label for='choice_8_9_18' id='label_8_9_18' class='gform-field-label gform-field-label--type-inline'>Tennis (singles)</label> </div><div class='gchoice gchoice_8_9_19'> <input class='gfield-choice-input' name='input_9.19' type='checkbox' value='Gardening' id='choice_8_9_19' /> <label for='choice_8_9_19' id='label_8_9_19' class='gform-field-label gform-field-label--type-inline'>Gardening</label> </div><div class='gchoice gchoice_8_9_21'> <input class='gfield-choice-input' name='input_9.21' type='checkbox' value='Cricket' id='choice_8_9_21' /> <label for='choice_8_9_21' id='label_8_9_21' class='gform-field-label gform-field-label--type-inline'>Cricket</label> </div><div class='gchoice gchoice_8_9_22'> <input class='gfield-choice-input' name='input_9.22' type='checkbox' value='Tennis (doubles)' id='choice_8_9_22' /> <label for='choice_8_9_22' id='label_8_9_22' class='gform-field-label gform-field-label--type-inline'>Tennis (doubles)</label> </div><div class='gchoice gchoice_8_9_23'> <input class='gfield-choice-input' name='input_9.23' type='checkbox' value='Lawn mowing' id='choice_8_9_23' /> <label for='choice_8_9_23' id='label_8_9_23' class='gform-field-label gform-field-label--type-inline'>Lawn mowing</label> </div><div class='gchoice gchoice_8_9_24'> <input class='gfield-choice-input' name='input_9.24' type='checkbox' value='Rugby' id='choice_8_9_24' /> <label for='choice_8_9_24' id='label_8_9_24' class='gform-field-label gform-field-label--type-inline'>Rugby</label> </div><div class='gchoice gchoice_8_9_25'> <input class='gfield-choice-input' name='input_9.25' type='checkbox' value='Squash' id='choice_8_9_25' /> <label for='choice_8_9_25' id='label_8_9_25' class='gform-field-label gform-field-label--type-inline'>Squash</label> </div><div class='gchoice gchoice_8_9_26'> <input class='gfield-choice-input' name='input_9.26' type='checkbox' 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All the activities above burn off some calories, though as you can see there are some which burn off more than others.</p> <p>Whatever kind of activity you enjoy, you can find out how much exercise you will need to do to hit your goals. Even though physical activity, exercise and sports can help you burn off calories which can help you maintain a healthy weight, there are many health benefits to be gained even if you don’t need to lose weight.</p> <h2>The many health benefits of exercise</h2> <p>Staying active is one of the best things you can do for your overall health, physically and mentally.</p> <p>Moderate-intensity activity, such as brisk walking, and vigorous-intensity activity, such as jogging, decreases the risk of colon, womb and breast cancer. You can find out more about this here <a href="/preventing-cancer/what-can-increase-your-risk-of-cancer/being-inactive-and-cancer-risk/">our information</a>.</p> <div> <h3><img decoding="async" class="wp-image-41366 size-full alignright" src="/wp-content/uploads/2024/10/HI-PA-Factsheet-150x170px.jpg" alt="Physical activity factsheet" width="150" height="170" />Free physical activity factsheet</h3> <p>Need help getting started? 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Take a look at our article on <a href="/our-blog/taking-the-long-way-home-the-joys-of-city-cycling/">the joys of city cycling</a> to get inspired.</p> <p>And remember, find something that gets your body moving that you enjoy doing – even just a few minutes at a time counts!</p> <p>For more tips and ideas to fit more activity into your daily life, check out our Living an Active Life guide, you can <a href="/preventing-cancer/cancer-prevention/order-health-guides/">download it or order for free</a>.</p> </div> </div> </div> </section> <section class="cards-text cards spacing-collapse-bottom has-header"> <div class="header spacing-collapse-bottom"> <div class="grid-container"> <div class="grid-x relative "> <div class="cell "> <h2>More health checks</h2> </div> </div> </div> </div> <div class="grid-container"> <div class="grid-x grid-margin-x grid-margin-y align-center"> <div class="cell medium-6 large-4 repeater-item"> <a href="/preventing-cancer/cancer-prevention/cancer-health-check/" class="pseudo-link">Check your risk</a> <div class="card color-apple-75-bg"> <div class="content fixed-button"> <h3 class="h3">Cancer health check</h3> <div class="button-group"><a href="/preventing-cancer/cancer-prevention/cancer-health-check/" class="button primary">Check your risk</a></div> </div> </div> </div> <div class="cell medium-6 large-4 repeater-item"> <a href="/living-well/eating-well/alcohol-calorie-calculator/" class="pseudo-link">Check the amounts</a> <div class="card color-apple-75-bg"> <div class="content fixed-button"> <h3 class="h3">Alcohol calorie counter</h3> <div class="button-group"><a href="/living-well/eating-well/alcohol-calorie-calculator/" class="button primary">Check the amounts</a></div> </div> </div> </div> <div class="cell medium-6 large-4 repeater-item"> <a href="/living-well/eating-well/bmi-calculator/" class="pseudo-link">What’s your number?</a> <div class="card color-apple-75-bg"> <div class="content fixed-button"> <h3 class="h3">BMI calculator</h3> <div class="button-group"><a href="/living-well/eating-well/bmi-calculator/" class="button primary">What’s your number?</a></div> </div> </div> </div> </div> </div> </section> <section class="featured-banner color-indigo-bg tab-top"> <div class="grid-container"> <div class="grid-wrap"> <div class="grid-x grid-margin-x align-center align-middle"> <div class="cell medium large-6 large-order-2"> <div class="media-spacer"> <div class="media media-relative ratio-7-5"> <img width="675" height="450" src="https://www.wcrf.org/wp-content/uploads/2024/11/Donate-main-675.png" class="attachment-large size-large" alt="Main donate button" loading="lazy" srcset="https://www.wcrf.org/wp-content/uploads/2024/11/Donate-main-675.png 675w, https://www.wcrf.org/wp-content/uploads/2024/11/Donate-main-675-300x200.png 300w" sizes="auto, (max-width: 675px) 100vw, 675px" /> </div> </div> </div> <div class="cell medium large-6 large-order-1"> <div class="content "> <h3 class="h1">Help us fight cancer through research and support</h3><div class=""><p>While society continues to search for a cure, our prevention and survival work helps people to live longer, healthier lives – free from the devastating effects of cancer. 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