Burn your kJ

Use this calculator to estimate how many kJ are burned during everyday activities, exercise and sports.

Balance & Burn Calculator

What should your recommended daily kJ intake be?





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More info

Always exercise within the limits of your level of fitness. Consult a doctor before exercising, if unsure.

Energy burn rates are personalised for age, sex, height, weight and age.

Burn rates (metabolic equivalents or METs) for physical activity are taken from Ainsworth, Haskell & Whitt, et al, (2000), Compendium of physical activities: an update, and corrected for individual resting metabolic rates (RMR) after a method by Byrne NM et al and using Harris-Benedict predictions of RMR.

Non-personalised energy burn rates are calculated undertaking light activity (walking), medium activity (bicycling for pleasure) and vigorous activity (bicycling vigorously).

Always exercise within the limits of your level of fitness. If unsure, consult a doctor before exercising.

And remember: you don't have to use physical activity to burn off every kJ you consume. Bodies need kJ to maintain their own healthy function.