Free calculator
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.
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Enter your details
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kJ
Use our kJ Burned Calculator if unsure
Today Burned
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kJ
Today Minutes
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This Week
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Workouts for 2026-09-24
0 sessionsNo 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.
How to use it
- 1Add an exercise entry with the activity name and duration
- 2Enter the kilojoules burned (use our KJ Burned Calculator if unsure)
- 3View your daily and weekly totals
- 4Track your consistency over time
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 DiaryTrack your daily food intake in kilojoules or calories. Compare against your energy target to stay on track with your goals.Open Kilojoules Burned CalculatorCalculate how many kilojoules (or calories) you burn during any exercise based on your weight and activity duration.Open Calorie Burn CalculatorCalculate calories and kilojoules burned across any activity. Select from 100+ exercises with MET-based calculations.Open