Calorie Burned Calculator
Find out how many calories you burn during exercise and daily activities
How We Calculate Calories Burned
This calculator uses the Metabolic Equivalent of Task (MET) formula, which is the most accurate method for estimating energy expenditure during physical activity.
The Formula:
Calories = MET × Weight (kg) × Duration (hours)MET represents how much energy your body uses compared to rest. One MET is the energy you use just sitting quietly. Activities with higher METs burn more calories.
MET Values for Common Activities
| Activity | Moderate | Vigorous |
|---|---|---|
| Running | 8.0 MET | 11.5 MET |
| Walking | 4.0 MET | 6.0 MET |
| Cycling | 6.0 MET | 10.0 MET |
| Swimming | 6.0 MET | 10.0 MET |
| Weightlifting | 3.0 MET | 6.0 MET |
| Yoga | 2.5 MET | 4.0 MET |
Why Track Calories Burned?
Weight Management
Understanding your calorie burn helps you balance energy intake and expenditure for weight goals.
Workout Planning
Plan your exercise routine to achieve specific calorie-burning targets each day or week.
Motivation
Seeing the calories you burn can be motivating and help you stay consistent with exercise.
Progress Tracking
Track improvements in your fitness level as you burn more calories with the same activity over time.
Frequently Asked Questions
How accurate is this calorie calculator?
The MET formula used in this calculator is scientifically validated and provides accurate estimates for most people. However, individual factors like metabolism efficiency, fitness level, and body composition can cause actual calories burned to vary by 10-20% from the estimate.
Do heavier people burn more calories?
Yes, body weight is a key factor in calorie burn. Heavier individuals burn more calories for the same activity because it requires more energy to move a larger body mass. This is why we ask for your weight in the calculation.
What's the difference between moderate and vigorous intensity?
Moderate intensity allows you to carry on a conversation while exercising (though you might be breathing harder). Vigorous intensity makes it difficult to say more than a few words without pausing for breath. The "talk test" is a simple way to gauge your intensity level.
How many calories should I aim to burn per day?
For general health, aim for at least 150 minutes of moderate exercise per week (about 1000-1500 calories burned). For weight loss, target 2000-2500 calories burned per week through exercise combined with a balanced diet. The exact number depends on your goals, fitness level, and daily caloric intake.
Does muscle burn more calories than fat?
While muscle tissue does burn slightly more calories at rest than fat tissue (about 6 calories per pound vs 2-3), the difference is often exaggerated. However, building muscle through strength training increases your overall calorie burn both during and after exercise, which can help with weight management.
What is MET and how is it calculated?
MET (Metabolic Equivalent of Task) is a unit used to estimate the metabolic cost of physical activity. One MET is defined as the energy cost of sitting quietly, which is approximately 1 kcal/kg/hour. Activities are assigned MET values based on how much energy they require compared to rest. For example, walking at 3 mph is about 3.5 METs, meaning it burns 3.5 times more energy than resting.