The official 10K Burn rules
Short, unambiguous, the same for everyone. These rules apply to every leaderboard entry and every certificate.
By Thomas Freimoser · Updated: October 14, 2026
A day is a calendar day of your tracking app
The day counts from midnight to midnight as your app reports it. There is no freely chosen 24-hour window and no adding across two days.
Total energy counts
Resting metabolism plus everyday activity plus sport – the number fitness watches show as the daily burn. Training calories alone or just the “Move” ring are not enough.
Approved apps
Apple Health, Samsung Health, Garmin Connect, Google Fit or Fitbit and Polar Flow. The source must be a watch or band with heart-rate measurement worn all day.
Body data must be correct
Weight, height, age and sex are up to date in the app. If they are missing, the app calculates wrongly – and the entry is invalid. The guides show how.
Four levels
Ember 5,000 · Blaze 7,000 · Inferno 8,500 · Supernova 10,000 kcal total energy. Below 5,000 kcal there is no entry.
Proof by screenshot
A screenshot of the day view with the total and the date visible. An AI model reads it once and stores nothing; the entered value may deviate by at most 3 % or 150 kcal, the date by at most one day. Only then is the entry verified and a certificate issued.
One result per day, under your name
One entry per calendar day. Public are only display name, level, kcal, date and the verified status. Other people's screenshots, edited images or watches worn by someone else lead to removal.
18 and over, healthy only
The challenge is for healthy, trained adults. Dizziness, chest pain, confusion, cramps or dark urine mean stop immediately – call emergency services. Not in heat, not when ill, not without food, drink and sleep.
No guarantee, no prizes
The challenge is free and without prizes. The operator may check, downgrade or remove entries when in doubt.
Terms
- Total energy
- All energy of one day: resting metabolism (also while sleeping) plus everyday activity plus sport. The number tracking apps report as the daily burn.
- Resting metabolic rate
- Energy the body uses at rest – for an 80 kg man (180 cm, 30 years) about 1,865 kcal per day by Harris-Benedict.
- MET
- Metabolic equivalent: multiple of the resting rate. Brisk walking is 4.8 MET, cycling at 19–22 km/h 8.0 MET (Compendium 2024).
- Verified
- An entry whose screenshot passed the proof check. Only verified entries receive a certificate.