How many kJ should I burn from exercise per day?

Australian guidelines recommend at least 150 minutes of moderate exercise per week. This typically burns 5,000-8,000 kJ per week, or about 700-1,100 kJ per day. For weight loss, aim for more.

Does this sync with fitness trackers?

This diary is a simple manual log stored in your browser. It doesn't connect to fitness trackers, but you can enter data from your tracker manually.

Should I track exercise or food for weight loss?

Both are important, but food tracking has a bigger impact for most people. It's much easier to eat 2,000 kJ than to burn it through exercise. Ideally, track both using our Food Diary and Exercise Diary together.

Exercise Diary

Track your exercise sessions and kilojoules burned with this free workout log. Record your activities, duration, and energy expenditure to monitor your fitness progress over time.

Enter Your Details

Date

Activity

Duration

min

Energy Burned (kJ)

Use our kJ Burned Calculator if unsure

Today Burned

Today Minutes

min

This Week

Workouts for 2026-03-26

0 sessions

No workouts logged yet. Add your first session above.

How It Works

Add exercise entries with the activity name, duration, and kilojoules burned. Your entries are saved in your browser. View daily, weekly, and monthly summaries of your exercise activity.

Frequently Asked Questions

How many kJ should I burn from exercise per day?: Australian guidelines recommend at least 150 minutes of moderate exercise per week. This typically burns 5,000-8,000 kJ per week, or about 700-1,100 kJ per day. For weight loss, aim for more.
Does this sync with fitness trackers?: This diary is a simple manual log stored in your browser. It doesn't connect to fitness trackers, but you can enter data from your tracker manually.
Should I track exercise or food for weight loss?: Both are important, but food tracking has a bigger impact for most people. It's much easier to eat 2,000 kJ than to burn it through exercise. Ideally, track both using our Food Diary and Exercise Diary together.

Related Tools

Food Diary

Track your daily food intake in kilojoules or calories. Compare against your energy target to stay on track with your goals.

Kilojoules Burned Calculator

Calculate how many kilojoules (or calories) you burn during any exercise based on your weight and activity duration.

Calorie Burn Calculator

Calculate calories and kilojoules burned across any activity. Select from 100+ exercises with MET-based calculations.

Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.