Fitness & Health

Calories Burned
Calculator

Calculate calories burned for 30+ activities using MET values. By duration or distance. Includes food equivalents and weekly goal tracker.

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Calories

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Cal/hr

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MET

Choose an Activity

Workout Details

Body Weight

Age

yrs

Gender

Duration

min

Distance

Speed (optional — for MET)

km/h

⚡ Burn Intensity

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🍎 Food Equivalents (what you burned)

📊 Calories Burned vs Common Activities (30 min, same weight)

📅 Weekly Goal Projections

How to Calculate Calories Burned

The most accurate way to estimate exercise calories uses MET values (Metabolic Equivalents of Task). The MET value represents how many times more energy an activity requires compared to sitting at rest (which has a MET of 1). A higher MET = more calories burned per minute.

The MET Formula

Calories Burned = MET × Weight (kg) × Duration (hours) Example: Running at 6 mph (MET = 10) for 30 min at 70 kg: = 10 × 70 × 0.5 = 350 calories

MET Values of Common Activities

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Running (6 mph)

MET ≈ 10.0. Burns ~700 kcal/hr for 70kg. Excellent for cardiovascular fitness and fat burning.

🚴

Cycling (moderate)

MET ≈ 8.0. Burns ~560 kcal/hr for 70kg. Lower impact than running, great for endurance.

🏊

Swimming (freestyle)

MET ≈ 8.0. Burns ~560 kcal/hr for 70kg. Full-body workout with minimal joint stress.

🚶

Walking (3.5 mph)

MET ≈ 4.3. Burns ~300 kcal/hr for 70kg. Sustainable daily activity — underrated for fat loss.

Frequently Asked Questions

Why does body weight affect calories burned?

Heavier people burn more calories for the same activity because they must move more mass. A 90kg person running at 6 mph burns about 900 calories/hour, while a 60kg person burns about 600. This is why MET-based calculations always include body weight as a key variable.

How accurate are calorie burn estimates?

MET-based estimates are reasonably accurate for most people but can vary by ±20–30% depending on individual fitness level, body composition, terrain, weather, and effort intensity. Fitness trackers and heart rate monitors provide somewhat more personalized estimates. Use these calculations as useful benchmarks, not exact measurements.

What exercise burns the most calories?

Activities with the highest METs include competitive swimming (MET 10+), running at 8+ mph (MET 13+), rowing (MET 12+), and jumping rope at high intensity (MET 11+). However, the best calorie-burning exercise is the one you can sustain consistently. Even moderate daily walking burns significant calories over time.

How many calories should I burn per day to lose weight?

To lose 0.5 kg per week, aim for a daily caloric deficit of ~550 calories through a combination of diet and exercise. For 1 kg/week, you need a deficit of ~1,100 calories/day. Exercise alone is rarely sufficient — dietary changes are usually more impactful for weight loss. The sustainable approach is 300–500 calories from exercise and 200–500 from reduced food intake.

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