Enter the gross calorie burn (kcals) and the resting metabolic calories burned (kcal) into the Calculator. The calculator will evaluate the Net Calorie Burn. 

Net Calorie Burn Formula



  • NCB is the Net Calorie Burn (kcal)
  • GCB is the gross calorie burn (kcals)
  • RMR is the resting metabolic calories burned (kcal)

To calculate the Net Calorie Burn, subtract the resting metabolic calories burned from the gross calorie burn.

How to Calculate Net Calorie Burn?

The following steps outline how to calculate the Net Calorie Burn.

  1. First, determine the gross calorie burn (kcals). 
  2. Next, determine the resting metabolic calories burned (kcal). 
  3. Next, gather the formula from above = NCB = GCB – RMR.
  4. Finally, calculate the Net Calorie Burn.
  5. After inserting the variables and calculating the result, check your answer with the calculator above.

Example Problem : 

Use the following variables as an example problem to test your knowledge.

gross calorie burn (kcals) = 2000

resting metabolic calories burned (kcal) = 1500

FAQ Section

What factors can affect my gross calorie burn?

Several factors can influence your gross calorie burn, including the intensity and duration of your exercise, your body weight, and your metabolism. Activities that require more physical effort or are performed for longer periods will generally result in a higher calorie burn.

How can I increase my resting metabolic rate (RMR)?

Increasing muscle mass through strength training exercises can help boost your resting metabolic rate since muscle tissue burns more calories at rest compared to fat tissue. Additionally, staying hydrated, getting enough sleep, and eating enough protein can also contribute to a higher RMR.

Why is it important to know my net calorie burn?

Understanding your net calorie burn can help you manage your weight more effectively. It provides a clearer picture of how many calories you’re actually burning during activities, after accounting for the calories your body would have burned at rest, helping in creating a more accurate calorie deficit for weight loss or maintenance.

Can the net calorie burn help me lose weight?

Yes, knowing your net calorie burn can be a useful tool in weight management. By ensuring you’re in a calorie deficit (burning more calories than you consume), you can lose weight. However, it’s important to approach weight loss in a healthy, sustainable way, focusing on a balanced diet and regular physical activity.