Calories Burned Calculator
Calculate how many calories you burn during exercise and daily activities. This free calculator uses MET values to estimate energy expenditure based on your weight and duration.
How to Calculate Calories Burned
This calories burned calculator provides an estimate of the energy expended during various physical activities. The calculation relies on the MET value (Metabolic Equivalent of Task) for each specific exercise.
The basic formula used by fitness professionals and this tool is:
Calories = MET × Weight (kg) × Duration (hours)
Understanding MET Values
MET stands for Metabolic Equivalent of Task. It is a ratio of your working metabolic rate relative to your resting metabolic rate.
- 1 MET: The energy you burn while sitting still or sleeping (Resting Metabolic Rate).
- 3 METs: An activity that requires 3 times the energy of sitting still (e.g., walking moderately).
- 8 METs: A vigorous activity requiring 8 times the energy of rest (e.g., running or circuit training).
Factors Affecting Calories Burned by Activity
While this exercise calorie calculator provides a good estimate, individual results vary based on:
- Intensity: "Moderate" cycling for one person might be "Vigorous" for another. If you are breathing very hard, your calorie burn is likely higher.
- Body Composition: People with more muscle mass burn slightly more calories even during the same activity.
- Efficiency: Someone skilled at swimming might burn fewer calories than a beginner because they move more efficiently through the water.
Common Calorie Burns (for a 150lb person, 30 min)
- Walking (3mph): ~119 calories
- Running (6mph): ~340 calories
- Cycling (Moderate): ~272 calories
- Weight Lifting: ~102 calories
Looking to track your overall daily needs? Use our Maintenance Calories Calculator to find your TDEE, or calculate your BMI for a general health check.
? Frequently Asked Questions
Calculators based on MET values typically provide an estimate within 10-15% accuracy for the average population. Individual metabolism and effort levels are variable.
Yes. It takes more energy to move a larger mass. Therefore, a heavier person will burn more calories doing the same activity as a lighter person.
Not necessarily. Sweating is your body's cooling mechanism. While intense workouts often cause sweating, you can sweat simply from a hot environment without burning significant calories.
If your goal is weight loss, it is generally recommended not to eat back all your exercise calories, as estimates are often high. If your goal is performance or maintenance, you should replenish the energy expended.