Calories Burned Calculator

The Calories Burned Calculator helps you estimate energy expenditure during various physical activities. Whether you're exercising, doing household chores, or playing sports, this tool uses scientifically validated MET (Metabolic Equivalent of Task) values to calculate calories burned.

How It Works

Calories burned depend on several key factors:

• Activity Type: Different activities have different energy demands
• Body Weight: Heavier individuals burn more calories
• Exercise Duration: Longer activities burn more total calories
• Exercise Intensity: Higher intensity means higher calorie burn

The Formula

This calculator uses the MET (Metabolic Equivalent of Task) method:

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

1 MET represents the energy expenditure at rest (approximately 1 calorie per kilogram of body weight per hour).

Source: Ainsworth BE, et al. Compendium of Physical Activities: A Second Update of Codes and MET Values. Medicine & Science in Sports & Exercise. 2011.

MET Values by Activity Category

Cardio Activities

• Running (6 mph): MET 9.8
• Running (8 mph): MET 11.8
• Cycling (moderate): MET 6.8
• Swimming (moderate): MET 5.8
• Jump Rope: MET 11.0

Strength Training

• Weight Lifting (moderate): MET 3.5
• Weight Lifting (vigorous): MET 6.0
• Circuit Training: MET 8.0

Sports

• Basketball: MET 6.5
• Tennis (singles): MET 8.0
• Soccer: MET 7.0
• Golf (walking): MET 4.3

Daily Activities

• Walking (3 mph): MET 3.0
• Housework: MET 3.0
• Gardening: MET 5.0
• Climbing Stairs: MET 8.0

Calorie Burning Reference

For a 155 lb (70 kg) person exercising for 30 minutes:

• Walking (brisk): ~130 calories
• Running (6 mph): ~340 calories
• Cycling: ~235 calories
• Swimming: ~200 calories
• Weight Training: ~120 calories

Tips to Maximize Calorie Burn

1. Increase Intensity: Higher intensity burns more calories per minute
2. Add Intervals: Alternate between high and low intensity
3. Build Muscle: More muscle mass increases resting metabolism
4. Stay Consistent: Regular exercise improves efficiency over time
5. Combine Cardio and Strength: Both types offer unique benefits

Important Considerations

• Individual Variation: Metabolism varies between individuals
• Fitness Level: Fitter individuals may be more efficient
• Age Factor: Metabolism typically decreases with age
• Post-Exercise Burn: EPOC (Excess Post-Exercise Oxygen Consumption) adds extra calories

Disclaimer: This calculator provides estimates based on average values. Actual calories burned may vary based on individual factors, exercise form, and environmental conditions. Consult a healthcare professional or certified trainer for personalized guidance.