Calories Burned Calculator

Calculate calories burned during any physical activity using scientifically-based MET values. Track your energy expenditure for over 50 different exercises and activities.

Activity Details

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Hours
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Results

Total Calories Burned
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MET Value
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Metabolic Equivalent of Task
Calories Per Minute
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Energy expenditure rate

Understanding Calorie Burning and Exercise

Calculating calories burned during physical activity is essential for weight management, fitness planning, and understanding your body's energy expenditure. Our Calories Burned Calculator uses scientifically-validated MET (Metabolic Equivalent of Task) values to provide accurate estimates of energy expenditure during various activities.

What Are METs (Metabolic Equivalents)?

MET stands for Metabolic Equivalent of Task, a standardized measure that represents the energy cost of physical activities. One MET is defined as the amount of oxygen consumed while sitting at rest, which equals approximately 3.5 milliliters of oxygen per kilogram of body weight per minute, or about 1 calorie per kilogram of body weight per hour.

Activities are assigned MET values based on their intensity:

  • Light Activities (1.5-3 METs): Walking slowly, light housework, stretching, casual cycling
  • Moderate Activities (3-6 METs): Brisk walking, recreational swimming, dancing, gardening
  • Vigorous Activities (6-9 METs): Running, competitive sports, high-intensity interval training, circuit training
  • Very Vigorous Activities (9+ METs): Sprinting, competitive athletics, heavy manual labor, intense martial arts

How to Calculate Calories Burned

The formula for calculating calories burned uses your body weight, the MET value of the activity, and the duration of exercise:

Calories Burned = MET value × Weight (kg) × Duration (hours)

For example, if you weigh 70 kg (154 lbs) and run at 6 mph (10 km/h) for 30 minutes, with running at that pace having a MET value of 9.8:

Calories Burned = 9.8 × 70 kg × 0.5 hours = 343 calories

This calculation provides a reliable estimate based on extensive research, though individual variations exist due to factors like fitness level, body composition, metabolism, and exercise efficiency.

Factors Affecting Calorie Burn

Several factors influence how many calories you burn during physical activity:

  • Body Weight: Heavier individuals burn more calories performing the same activity because they're moving more mass
  • Exercise Intensity: Higher intensity activities burn more calories per minute than lower intensity activities
  • Duration: Longer exercise sessions result in greater total calorie expenditure
  • Age: Metabolism generally slows with age, affecting calorie burn rates
  • Gender: Men typically burn more calories than women due to higher muscle mass
  • Fitness Level: Trained individuals may burn calories more efficiently, potentially burning fewer calories for the same activity
  • Muscle Mass: More muscle tissue increases resting metabolic rate and overall calorie burn
  • Environmental Conditions: Temperature, humidity, and altitude can affect energy expenditure

Exercise and Weight Loss

Understanding the relationship between exercise and weight loss requires knowledge of energy balance. One pound of body fat contains approximately 3,500 calories. To lose one pound per week, you need to create a caloric deficit of 500 calories per day through diet, exercise, or a combination of both.

However, exercise provides benefits beyond simple calorie burning:

  • Increased Metabolism: Regular exercise, especially strength training, builds muscle mass that increases your resting metabolic rate
  • Afterburn Effect: Intense exercise creates excess post-exercise oxygen consumption (EPOC), burning additional calories after your workout
  • Appetite Regulation: Exercise can help regulate hunger hormones and improve appetite control
  • Improved Body Composition: Exercise helps preserve lean muscle mass during weight loss, improving your body's fat-to-muscle ratio
  • Enhanced Insulin Sensitivity: Physical activity improves how your body processes glucose and stores energy
  • Cardiovascular Health: Regular exercise strengthens your heart and improves circulation

Popular Activities and Their Calorie Burn

Here are approximate calories burned per hour for a 155-pound (70 kg) person performing various activities:

  • Walking (3.5 mph): 280 calories/hour
  • Running (6 mph): 686 calories/hour
  • Cycling (moderate pace): 596 calories/hour
  • Swimming (moderate intensity): 493 calories/hour
  • Weight Training: 224 calories/hour
  • Yoga (general): 183 calories/hour
  • Basketball (recreational): 440 calories/hour
  • Tennis (singles): 584 calories/hour
  • Jump Rope: 730 calories/hour
  • High-Intensity Interval Training: 650-900 calories/hour

Maximizing Calorie Burn

To optimize your calorie-burning efforts:

  • Increase Intensity: Higher intensity exercises burn more calories per minute and create a greater afterburn effect
  • Add Resistance: Incorporating weights or resistance bands increases muscle engagement and calorie expenditure
  • Try Interval Training: Alternating between high and low intensity periods burns more calories than steady-state exercise
  • Build Muscle: Strength training increases lean muscle mass, which elevates your resting metabolic rate
  • Stay Consistent: Regular exercise is more effective than sporadic intense workouts for long-term weight management
  • Vary Activities: Mixing different types of exercise prevents adaptation and challenges your body in new ways
  • Increase Duration Gradually: Longer exercise sessions burn more total calories, but build up gradually to prevent injury

Important Considerations

While calorie calculators provide useful estimates, remember that individual results vary. These calculations represent averages based on research studies. Your actual calorie burn may be higher or lower depending on your unique physiology, fitness level, and how efficiently you perform the activity.

For weight loss, combining regular exercise with a balanced, calorie-controlled diet produces the best results. Extreme caloric deficits or excessive exercise without adequate nutrition can be counterproductive and potentially harmful. Consult healthcare professionals before starting any new exercise program, especially if you have existing health conditions.

Use this calculator as a tool to understand your energy expenditure, set realistic fitness goals, and track your progress over time. Remember that health and fitness encompass more than just calories burned—they include strength, endurance, flexibility, mental health, and overall quality of life.