Calories Burned Calculator
Calculate exercise calorie burn
Formula
Calories = MET × Weight(kg) × Time(hr)
Activity METs
| Walking | 3.5 |
| Running | 7-12 |
| Cycling | 6-10 |
| Swimming | 6-10 |
| Weight Training | 3-6 |
Related
Complete Guide to Calories Burned Calculator
Understanding how many calories you burn during exercise helps you plan nutrition, set realistic weight goals, and track fitness progress. The number of calories burned depends on activity type, intensity, duration, and your body weight.
How Calorie Burn Works
During exercise, your body converts stored energy (calories from food and body fat) into movement. Higher intensity activities require more energy per minute. Your total daily burn includes exercise plus BMR (resting metabolism) plus daily activities.
Understanding MET Values
MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. 1 MET = sitting quietly. Walking briskly is ~3.5 METs, jogging ~7 METs, and sprinting can exceed 15 METs. The formula multiplies MET by weight and time.
Maximizing Calorie Burn
- HIIT: High-intensity intervals burn more calories in less time and create afterburn (EPOC)
- Strength training: Burns fewer calories during exercise but builds muscle that increases daily burn
- Consistency: Regular moderate exercise beats occasional intense sessions
- NEAT: Daily movement (walking, stairs) adds up significantly
Frequently Asked Questions
Estimates are typically within 15-20% of actual burn. Fitness trackers often overestimate. Use these numbers as guides and adjust based on real weight changes over weeks.
Cardio burns more during the workout. However, weight training builds muscle which increases your resting metabolism. The best approach combines both for total calorie burn and body composition.
Yes, but it's often overstated. EPOC (excess post-exercise oxygen consumption) can burn 50-200 extra calories after intense exercise. HIIT creates more afterburn than steady-state cardio.
Moving a larger mass requires more energy. A 90kg person burns about 30% more calories doing the same activity as a 70kg person. This is why calorie burn decreases as you lose weight.
It depends on goals. For weight loss, aim for 300-500 calories per session, 4-5 times weekly. Focus on consistency over maximizing single-session burn.
Yes, studies show most trackers overestimate by 20-90%. Wrist-based heart rate monitors are less accurate than chest straps. Use tracker data for trends, not absolute numbers.
Running, jumping rope, and cycling typically burn the most per minute. However, the best exercise is one you'll actually do consistently. Enjoyment matters for long-term success.