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Fat-Burning Exercise Time & Sessions Calculator

Enter the body fat you want to lose, your weight, the type of exercise, and the time per session to instantly estimate the total exercise time and number of sessions needed. Supports 9 activities from walking to running and swimming.

Input

From the amount of body fat you want to lose, this finds the total calories to burn (1 kg of fat = 7,200 kcal), then estimates the exercise time and number of sessions needed based on your chosen activity and body weight.

kg
kg
Type of exercise
min

Result

Total exercise time needed (Cycling (light))

16 hr 48 min

At 30 min per session,about 34 sessions

Total calories to burn

7,200 kcal

Burn per session

214 kcal

Sessions needed

about 34 sessions

1.0 kg of body fat ≒ 7,200 kcal (1 kg of fat = 7,200 kcal). Calories burned are estimated as METs × weight × time × 1.05.

How it works

  • Calories burned are estimated with the simplified formula METs × weight (kg) × time (hours) × 1.05. The 1.05 coefficient is a correction that includes resting metabolism.
  • The calories needed to burn 1 kg of body fat are assumed to be 7,200 kcal (KCAL_PER_FAT_KG = 7,200). Total calories to burn = fat to lose (kg) × 7,200 kcal.
  • METs values per activity are: walking, slow 3.0; walking, normal 3.5; brisk walking 4.3; cycling, light 6.8; jogging 7.0; swimming, freestyle moderate 8.3; running, fast 9.8; stair climbing 4.0; calisthenics 4.0.
  • The number of sessions needed is total calories to burn ÷ calories burned per session. Calories burned per session = calories burned per minute × time per session (minutes).
  • Actual body fat loss depends on the overall balance of calories consumed and burned, including diet. Exercise alone does not necessarily remove the same amount of body fat, so treat these figures as a rough guide.
  • The displayed values are reference figures for health management. If you have any concerns about your condition or a medical issue, or plan to sharply increase your activity level, please consult a doctor or specialist.