Calories Burned Calculator

Calculate calories burned during exercise based on activity type, intensity, and duration.

Activity Details

kg

Range: 1-300 kg

Select your activity type

Intensity options vary by activity

Range: 1-600 minutes

Enter your activity details to calculate calories burned with detailed analysis and comparisons.

Complete User Guide

What are MET Values?

MET (Metabolic Equivalent of Task) is a unit used to estimate the energy cost of physical activities. One MET is defined as the energy cost of sitting quietly, which is approximately 1 calorie per kilogram of body weight per hour.

MET values allow you to compare the intensity of different activities. For example, an activity with a MET value of 4 means you're burning 4 times the energy you would burn while sitting quietly.

How Calories are Calculated

The formula used to calculate calories burned is:

Calories Burned = MET × Weight (kg) × Time (hours)

This formula takes into account your body weight, the intensity of the activity (MET value), and the duration of the exercise.

Activity Types and Intensities

Walking

MET values: Slow (2.0), Moderate (3.5), Fast (4.5), Very Fast (5.0)

Great for beginners and low-impact exercise.

Running

MET values: Jogging (7.0), Moderate (8.3), Fast (9.8), Very Fast (11.0)

High-intensity cardiovascular exercise.

Cycling

MET values: Leisure (4.0), Moderate (6.0), Vigorous (8.0), Racing (10.0)

Low-impact exercise suitable for all fitness levels.

Swimming

MET values: Leisure (6.0), Moderate (8.0), Vigorous (10.0), Butterfly (13.8)

Full-body workout with minimal joint impact.

Other Activities

Weightlifting, Yoga, Dancing, Basketball, Tennis, Soccer - each with varying intensity levels.

Intensity options vary by activity type.

How to Use This Calculator

  1. Select your preferred unit system (Metric or Imperial)
  2. Enter your body weight
  3. Select the activity type you performed
  4. Choose the intensity level that best matches your effort
  5. Enter the duration of your activity in minutes
  6. Click 'Calculate Calories Burned' to see your results
  7. Review the charts to compare different durations, intensities, and activities

Understanding Your Results

Calories Burned

The total number of calories you burned during your activity session. This is calculated based on your weight, the activity's MET value, and duration.

Calories per Minute

The average number of calories burned per minute during your activity. This helps you understand the intensity of your workout.

MET Value

The Metabolic Equivalent of Task value for your selected activity and intensity. Higher MET values indicate more intense activities.

Duration Comparison

Shows how many calories you would burn for the same activity at different durations (15, 30, 45, 60, 90, 120 minutes).

Intensity Comparison

Compares calories burned for different intensity levels of the same activity. This helps you see how intensity affects calorie burn.

Activity Comparison

Compares calories burned across different activities for the same duration and weight. This helps you choose activities that match your calorie-burning goals.

Factors Affecting Calories Burned

Body Weight: Heavier individuals burn more calories doing the same activity because they require more energy to move their body.

Activity Intensity: Higher intensity activities have higher MET values and burn more calories per minute.

Duration: Longer exercise sessions burn more total calories, though the rate per minute remains constant for the same intensity.

Fitness Level: More fit individuals may burn slightly fewer calories at the same intensity because their bodies are more efficient. However, they can exercise at higher intensities.

Age and Gender: Metabolism varies with age and gender, though MET values provide a standardized way to estimate calorie burn.

Tips for Maximizing Calorie Burn

Increase Intensity: Choose higher intensity levels when possible. Even small increases in intensity can significantly boost calorie burn.

Extend Duration: Longer workouts burn more total calories. Aim for at least 30 minutes of moderate activity most days.

Mix Activities: Combine different types of activities to work different muscle groups and prevent boredom.

Progressive Overload: Gradually increase intensity or duration over time to continue challenging your body.

Stay Consistent: Regular exercise is more important than occasional intense sessions for long-term calorie burn and health benefits.

Important Notes

  • Calorie burn estimates are based on average MET values and may vary based on individual factors like fitness level, body composition, and exercise efficiency.
  • MET values are standardized estimates. Actual calorie burn may vary by 10-20% depending on individual factors.
  • This calculator provides estimates for the calories burned during exercise only. It does not account for calories burned through daily activities or the afterburn effect (EPOC).
  • This calculator is for educational and informational purposes only. Consult with fitness professionals for personalized exercise and nutrition advice.

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