Calories Burned Calculator
Estimate the calories you burn during any physical activity based on MET research data
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Understanding Calories Burned During Exercise
When you exercise, your body converts stored energy (primarily from carbohydrates and fats) into the fuel your muscles need to move. The number of calories you burn depends on the intensity of the activity, your body weight, and how long you perform it. Heavier individuals burn more calories doing the same activity because their bodies must work harder to move more mass.
The MET (Metabolic Equivalent of Task) system is the gold standard for measuring exercise intensity. One MET represents the energy you expend at rest, roughly 1 kilocalorie per kilogram of body weight per hour. An activity rated at 5 METs means you are burning five times as many calories as you would while sitting still. The Compendium of Physical Activities, maintained by researchers at Arizona State University, catalogs MET values for over 800 activities.
Understanding your calorie burn is essential for managing body weight and optimizing your fitness routine. If your goal is weight loss, creating a calorie deficit (burning more than you consume) is the fundamental principle. Knowing how many calories different activities burn helps you plan workouts that match your energy goals and choose activities that fit your schedule and preferences.
Keep in mind that calorie burn estimates are approximations. Individual factors such as fitness level, muscle mass, age, genetics, and environmental conditions (temperature, altitude) all influence actual energy expenditure. Use these calculations as a helpful guide, but listen to your body and consult a healthcare professional for personalized advice on exercise programming.
How to Use This Calculator
- Select your activity from the dropdown menu. Activities are organized by category (running, walking, cycling, swimming, sports, gym, daily activities) with over 40 options available.
- Enter the duration of your exercise in minutes. This is the total active time you spent performing the activity.
- Enter your body weight and toggle between kilograms and pounds using the unit switcher next to the label.
- Click "Calculate Calories Burned" to see your total calorie expenditure, hourly burn rate, MET value, and an activity intensity visualization.
- Review the timeline chart to see cumulative calorie burn over time, and check the food equivalents section to put your results in perspective.
Frequently Asked Questions
What is a MET value and how is it used?
MET stands for Metabolic Equivalent of Task. It represents the ratio of the energy cost of an activity to the energy cost of sitting quietly (1 MET). The formula used is: Calories Burned = MET x body weight in kg x duration in hours. For example, running at 6 mph has a MET of 9.8, meaning it burns nearly 10 times more energy than resting.
How accurate are these calorie burn estimates?
MET-based calculations provide a good general estimate, typically within 15-20% of actual expenditure for most people. However, individual variations in fitness level, body composition, exercise efficiency, and environmental conditions can affect actual calorie burn. For the most accurate measurements, consider using a heart rate monitor or metabolic testing equipment.
Does this include calories burned at rest (BMR)?
Yes, MET-based calculations include your basal metabolic rate (BMR). A MET of 1.0 represents your resting energy expenditure. So if an activity has a MET of 8.0, that includes the 1.0 MET you would have burned anyway at rest, plus 7.0 METs of additional energy from the activity itself. To calculate only the extra calories from exercise, subtract the calories you would burn at rest during the same time period.
Which activity burns the most calories?
Among common activities, running at high speeds (10+ mph), jump rope (vigorous), and competitive sports like boxing are among the highest calorie burners with MET values above 12. However, the best exercise for you is one you enjoy and can sustain consistently. A moderate activity performed for 60 minutes will often burn more total calories than a high-intensity activity you can only maintain for 15 minutes.
Does body weight really affect how many calories I burn?
Yes, body weight is a significant factor. A heavier person requires more energy to move their body during physical activity. For example, a 90 kg person running for 30 minutes will burn approximately 50% more calories than a 60 kg person doing the same run at the same pace. This is why the MET formula multiplies by body weight in kilograms.
How many calories should I burn per day to lose weight?
A safe and sustainable rate of weight loss is about 0.5-1 kg (1-2 lbs) per week, which requires a daily calorie deficit of roughly 500-1000 calories. This deficit can come from a combination of eating less and exercising more. Most health organizations recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week for general health.
