This paper presents a novel formula for calculating total calories burned, incorporating both physical activity and basal metabolic rate (BMR). The model integrates mass, time, distance covered, and heart rate intensity into a comprehensive equation. By adjusting for heart rate zones and converting energy units from joules to calories, the formula provides a more personalized estimate of energy expenditure. This approach improves accuracy by accounting for individual metabolic differences, aiming to enhance current methods for fitness tracking and calorie estimation.