Calories & Weight Loss

A 15-minute skipping session burns about 120–250 calories for most adults, depending on body weight and pace.

Most adults burn about 30–60 calories during 15 minutes of stretching; higher body weight or livelier moves can push it toward 70+.

In 15 minutes, swimming burns about 90–210 calories depending on body weight and pace, from easy strokes to vigorous lap swimming.

Weight lifting for 15 minutes burns about 45–125 calories for most adults, depending on body weight and intensity.

A 15-minute yoga session typically burns about 60–110 calories, from gentle Hatha to brisk power flows; body mass and pace move the number up or down.

For a 70 kg person, 15 minutes of shadow boxing typically burns about 100–145 calories; lighter or heavier bodies land below or above that range.

A 15-minute StairMaster session burns about 90–190 calories, depending on body weight, step rate, and how hard you climb.

At rest, most adults burn roughly 1,200–2,000 kcal/day (RMR), which is about 55–75% of daily calories, varying by size, age, sex, and lean mass.

Your basal metabolic rate (BMR) is the energy your body burns at complete rest. It keeps your heart beating, lungs working, and cells doing their jobs. Think

Add ~250–400 calories above your TDEE (BMR + activity)—not above BMR alone—to gain lean muscle at roughly 0.25–0.5 kg per week.