Cardio vs strength training for calorie burn
Cardio tends to burn more calories during the session, while strength training builds muscle that raises metabolism at rest. For long-term fat loss, combine both: cardio for immediate burn, and weights for sustained metabolic benefit.
Top calorie-burning exercises
- Running: high burn, minimal equipment. Use the running calorie calculator to plan your pace and calories.
- Cycling: joint-friendly and scalable from casual to racing intensity. Use the cycling calories calculator.
- Swimming: full-body, low-impact, and calorie-dense sessions. Use the swimming calories calculator.
- Walking: accessible and sustainable. Use the walking calorie calculator.
- Treadmill: controlled environment for interval or steady-state work. Use the treadmill calorie calculator.
How to pick the best workout for you
- Choose activities you enjoy enough to repeat weekly.
- Match intensity to your current fitness and joint health.
- Use a calorie calculator for each activity to compare burn in your own numbers.
- Pair the activity with a calorie target from the calorie calculator and a macro plan from the macro calculator.
Consistency wins
A moderate workout you repeat 5 times per week beats an extreme session you do once and quit. Build a routine around walking, cycling, or swimming, then add intensity gradually. For structured plans, explore the workout guides.
Your daily calories to maintain weight
2,000 kcal/day
Weekly
14,000
BMR
1,600
Basal metabolic rate
TDEE
2,000
Total daily energy
Recommended macros
30P / 40C / 30F- Protein 150 g
- Carbs 200 g
- Fat 67 g
| Goal | Per day | Per week |
|---|
Estimates use the Mifflin-St Jeor equation. Individual needs vary — use these as a starting point and adjust based on real-world results.
Medically Reviewed By
Dr. Sarah Jenkins (MD)
Dr. Sarah Jenkins is a board-certified physician with over 15 years of clinical experience specializing in metabolic health, weight management, and hormonal balance. She rigorously reviews our health calculators to ensure medical accuracy.
Written By
Marcus Chen (RD, CSSD)
Marcus Chen is a Registered Dietitian and Certified Specialist in Sports Dietetics. He has worked with elite athletes and everyday individuals to optimize their nutrition, macros, and fitness performance.