Calories Burned Calculator - Calculate Exercise Calories
Calculate calories burned during exercise using MET values based on activity type, duration, intensity, and body weight for accurate fitness tracking
Calories Burned Calculator
Your Calories Burned
What is a Calories Burned Calculator?
A Calories Burned Calculator estimates energy expenditure during exercise using MET (Metabolic Equivalent of Task) values. It calculates calories based on activity type, intensity, duration, and body weight using the formula: Calories = MET × weight(kg) × duration(hours).
This calculator helps you:
- Track calories burned during different exercises
- Plan workouts for specific calorie targets
- Calculate energy balance for weight loss or gain
- Compare calorie burn across different activities
- Adjust nutrition based on exercise expenditure
For calculating total daily energy expenditure including exercise, use our TDEE Calculator to understand complete daily calorie needs with activity levels.
To determine calorie deficit needed for weight loss goals, try our Calorie Deficit Calculator to balance exercise and nutrition for fat loss.
For calculating daily calorie needs based on activity and goals, use our Calorie Calculator to plan nutrition around your exercise routine.
To track macronutrient needs for workout nutrition, try our Macronutrient Calculator to optimize protein, carbs, and fats for performance.
How Calories Burned Calculator Works
The calculator uses the MET formula:
Common MET values by activity:
- Walking 2mph: 2.5 METs
- Walking 3.5mph: 4.3 METs
- Running 5mph: 8.0 METs
- Running 6mph: 10.0 METs
- Running 8mph: 13.5 METs
- Cycling 12-14mph: 8.0 METs
- Swimming laps: 8.0 METs
- Weight training: 6.0 METs
- HIIT: 8.0-12.0 METs
MET values are based on research measuring oxygen consumption during activities. Higher intensity exercises have higher MET values and burn more calories per minute. Individual metabolism affects actual burn.
Exercise Intensity Levels
Light Intensity
1.5-3.0 METs. Easy activities like slow walking, stretching, light household tasks. Can talk easily, minimal exertion. Burns 100-200 cal/hour for average person.
Moderate Intensity
3.0-6.0 METs. Brisk walking, light cycling, casual swimming. Can talk but breathing harder. Burns 200-400 cal/hour. Recommended for general fitness.
Vigorous Intensity
6.0-9.0 METs. Running, fast cycling, competitive sports. Difficult to talk, heavy breathing. Burns 400-600 cal/hour. Improves cardiovascular fitness significantly.
Very Vigorous Intensity
9.0+ METs. Sprinting, HIIT, competitive athletics. Cannot talk, maximal effort. Burns 600-1000+ cal/hour. Most effective for fat loss and performance.
How to Use This Calories Burned Calculator
Enter Body Weight
Input your current weight in kg or lbs
Set Duration
Enter exercise time in minutes
Choose Activity
Select activity category and specific exercise
View Calories Burned
See total calories and burn rate per hour/minute
Benefits of Tracking Calories Burned
- • Weight Loss Planning: Create accurate calorie deficits by knowing exercise expenditure and adjusting nutrition accordingly.
- • Workout Optimization: Choose most efficient exercises for calorie burn based on time constraints and fitness goals.
- • Progress Tracking: Monitor increasing calorie burn as fitness improves and exercise intensity or duration increases.
- • Motivation: See tangible results from workouts in terms of calories burned and fat loss potential over time.
- • Nutrition Timing: Plan pre and post-workout nutrition based on expected calorie expenditure during exercise sessions.
- • Activity Comparison: Compare different exercises to find activities that maximize calorie burn for your available time.
Factors Affecting Calories Burned
1. Body Weight
Heavier individuals burn more calories during same exercise because moving more mass requires more energy. Weight is the primary factor in MET-based calorie calculations.
2. Exercise Intensity
Higher intensity (faster pace, heavier weights) increases MET value and calorie burn per minute. Doubling intensity more than doubles calorie expenditure.
3. Fitness Level
Fitter individuals are more efficient, burning slightly fewer calories for same work. However, they can sustain higher intensities, ultimately burning more total calories.
4. Muscle Mass
More muscle increases resting metabolic rate and calorie burn during exercise. Resistance training builds muscle, boosting overall daily energy expenditure.
5. Environmental Factors
Heat, cold, altitude, wind, and terrain affect calorie burn. Outdoor running typically burns 5-10% more than treadmill due to wind resistance and terrain variation.
Frequently Asked Questions (FAQ)
Q: How many calories do I burn during exercise?
A: Calories burned depend on exercise type, intensity, duration, and body weight. Use the formula: Calories = MET × weight(kg) × duration(hours). For example, a 70kg person running at 6mph (MET 10) for 30 minutes burns 350 calories.
Q: What is a MET value?
A: MET (Metabolic Equivalent of Task) measures exercise intensity. 1 MET equals resting metabolic rate. Walking is 3-5 METs, running 7-12 METs, cycling 4-16 METs. Higher MET values burn more calories per minute.
Q: How accurate is the calories burned calculator?
A: MET-based calculators provide reasonable estimates with 10-20% accuracy. Individual variations in metabolism, fitness level, and exercise efficiency affect actual calorie burn. Use estimates as general guidelines, not exact measurements.
Q: Which exercises burn the most calories?
A: High-intensity activities burn most calories: running (600-1000 cal/hr), swimming (500-700 cal/hr), cycling fast (600-1000 cal/hr), HIIT (500-800 cal/hr), and rowing (500-800 cal/hr) depending on intensity and body weight.
Q: Should I eat back exercise calories?
A: For weight loss, eat back 25-50% of exercise calories to account for calculation errors. For maintenance or muscle gain, eat back 75-100%. Track progress and adjust based on actual weight changes over 2-4 weeks.