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Calories Burned Calculator
Disclaimer: This calculator provides estimates for general informational purposes only and is not a substitute for professional medical advice. Calorie estimates are based on MET values and may vary depending on individual fitness level, body composition, and exercise intensity.
Understanding Calories Burned
What Are Calories Burned?
Calories burned during exercise represent the energy your body uses to perform physical activity. This energy is measured in kilocalories (commonly called "calories"). The number of calories you burn depends on your body weight, the type of activity, its intensity, and the duration of the exercise.
How Calories Burned Are Calculated
MET-Based Formula
Calories Burned = MET × Weight (kg) × Duration (hours)
MET (Metabolic Equivalent of Task) is a ratio of your working metabolic rate relative to your resting metabolic rate. 1 MET = the energy you spend sitting at rest.
Common MET Values
| Activity | MET | Intensity |
|---|---|---|
| Walking (3 mph) | 2.8 - 3.5 | Light |
| Running (6 mph) | 8.3 - 9.8 | Vigorous |
| Cycling (moderate) | 6.8 - 8.0 | Moderate |
| Swimming laps | 5.8 - 10.0 | Moderate - Vigorous |
| Yoga (Hatha) | 2.5 - 3.5 | Light |
| Basketball (game) | 8.0 | Vigorous |
| Jump Rope | 8.0 - 12.3 | Vigorous |
| Dancing | 4.5 - 6.0 | Moderate |
MET Intensity Levels
- Light (MET < 3): Easy activities like walking slowly, light housework, sitting
- Moderate (MET 3 - 6): Activities that increase heart rate, like brisk walking, cycling, swimming
- Vigorous (MET 6 - 9): Activities that substantially increase heart rate, like running, basketball, fast cycling
- Very Vigorous (MET > 9): Intense activities like sprinting, jumping rope, competitive sports
Tips to Maximize Calorie Burn
- Increase intensity: Higher intensity activities burn more calories per minute
- Add resistance: Strength training builds muscle, which increases resting calorie burn
- Try HIIT: High-Intensity Interval Training maximizes calorie burn in shorter sessions
- Stay consistent: Regular exercise creates a cumulative calorie deficit over time
- Mix activities: Variety prevents plateaus and works different muscle groups
- Don't forget NEAT: Non-Exercise Activity Thermogenesis (daily movement) adds up significantly
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