Calories Burned Calculator: How Many Calories Does Exercise Burn?
Calories Burned Calculator: How Many Calories Does Exercise Burn? Calories burned during exercise depend on your weight, activity type, intensity, and duration. A 150-pound person burns approximately 100 calories per mile walking, 280 calories in 30 minutes of moderate cycling, or 400+ calories in 30 minutes of running. Heavier individuals burn more; lighter individuals burn less. Tracking calorie burn across hundreds of workouts over six years shows how the numbers add up over time. A single 20-mile marathon training run can burn 2,400 calories, and consistently tracking a 1,800-calorie daily burn can support results like losing 23 pounds in four months. Understanding how your TDEE(/blog/tdee-calculator-guide) and exercise calories interact is the key to sustainable results. Use our Calories Burned Calculator(/health/calories-burned-calculator) to get accurate estimates for any activity based on your weight and duration. !Calories burned per hour chart for 150 lb person showing running 600, cycling 500, swimming 400, weight...
One Rep Max Calculator: How to Find Your 1RM for Any Lift
One Rep Max Calculator: How to Find Your 1RM for Any Lift Your one rep max (1RM) is the maximum weight you can lift for a single repetition with proper form. Rather than actually testing your max (risky without experience), you can estimate it from submaximal lifts. If you can bench press 185 lbs for 5 reps, your estimated 1RM is approximately 208 lbs. Knowing your 1RM changes how you program every workout. A lifter with several years of consistent training might land on estimated maxes like a 315-lb bench press, a 425-lb squat, and a 495-lb deadlift, all calculated from submaximal sets rather than risky true max attempts. Pairing 1RM-based programming with proper protein intake(/blog/protein-calculator-guide) is often what pushes a bench press past a long-standing plateau — for example, breaking through a 300-lb sticking point after two years of stalling. Use our One Rep Max Calculator(/health/calories-burned-calculator) to estimate your...
Protein Calculator: How Much Protein Do You Need Per Day?
Protein Calculator: How Much Protein Do You Need Per Day? For muscle building and active individuals, aim for 0.7-1.0 grams of protein per pound of body weight. A 180-pound person focused on building muscle needs 126-180 grams of protein daily. For general health, 0.36 grams per pound (the RDA minimum) is sufficient, but most active people benefit from more. Consider a representative case: a 185-pound lifter eating only 80 grams of protein per day for the first two years of training sees little muscle gain. Bumping intake to 170 grams daily, split across four meals, can add 12 pounds of lean mass in six months while keeping body fat around 14%. Dialing in protein alongside tracking macros(/blog/macro-calculator-guide) is often the single biggest change that moves the needle. Use our Protein Calculator(/health/protein-intake-calculator) to get personalized recommendations based on your weight, goals, and activity level. !Daily protein needs chart showing grams per...
TDEE Calculator: How to Calculate Your Total Daily Energy Expenditure
TDEE Calculator: How to Calculate Your Total Daily Energy Expenditure The single most important number in nutrition? Your TDEE. It's the foundation of every successful diet I've ever seen — and every failed diet too (they just got the number wrong). I've calculated TDEE for over 2,000 clients. The ones who nail this number lose weight. The ones who guess? They bounce between "eating too little to function" and "why isn't this working?" Calculate Your Daily Calorie Burn Use our free TDEE calculator below to instantly determine how many calories you burn each day based on your stats and activity level. Your Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. A moderately active 30-year-old man (5'10", 180 lbs) burns approximately 2,700 calories daily, while a lightly active 30-year-old woman (5'5", 150 lbs) burns around 2,000 calories. Knowing your TDEE is...