Calories Burned Calculator
Popular Activities (MET Values)
Related Calculators
Understanding Calories Burned
The number of calories you burn during physical activity depends on several factors including your body weight, the intensity of the activity, and how long you exercise. This calculator uses MET (Metabolic Equivalent of Task) values to estimate calorie expenditure.
What is MET?
MET (Metabolic Equivalent of Task) is a measure of exercise intensity. One MET is defined as the energy expenditure at rest, approximately 1 kcal per kg of body weight per hour. Activities with higher MET values burn more calories per unit of time.
The Formula
Calories = MET x Weight (kg) x Time (hours)
Example: 8 MET x 70 kg x 0.5 hr = 280 calories
MET Intensity Levels
- Light: 1.5 - 3 METs
- Moderate: 3 - 6 METs
- Vigorous: 6+ METs
Factors Affecting Calorie Burn
- Body weight: Heavier individuals burn more calories doing the same activity
- Exercise intensity: Higher intensity = more calories burned per minute
- Duration: Longer workouts burn more total calories
- Fitness level: More fit individuals may be more efficient (burn slightly fewer calories)
- Age and gender: Metabolism varies by age and sex
- Muscle mass: More muscle increases overall calorie burn
Sample Calorie Burns (150 lb person, 30 min)
| Activity | Calories Burned |
|---|---|
| Walking (3 mph) | ~120 cal |
| Running (6 mph) | ~335 cal |
| Cycling (moderate) | ~275 cal |
| Swimming (laps) | ~340 cal |
Important Note
These calculations are estimates. Actual calorie burn can vary significantly based on individual factors, exercise technique, and environmental conditions. For precise measurements, consider using a heart rate monitor or metabolic testing. Fitness trackers and exercise machines may overestimate calorie burn.
Frequently Asked Questions
What is a MET and how does it calculate calories burned?
MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. One MET equals the energy you expend sitting quietly (about 1 calorie per kg per hour). Running at 6 mph has a MET of 9.8, meaning you burn 9.8 times more calories than at rest. The formula is: Calories = MET x weight(kg) x time(hours).
Why do heavier people burn more calories doing the same exercise?
Moving a heavier body requires more energy. A 200-pound person running burns significantly more calories than a 150-pound person running at the same pace and duration. This is why weight is a key factor in all calorie-burn calculations. As you lose weight, you'll burn fewer calories for the same activities.
Are fitness tracker calorie counts accurate?
Fitness trackers and exercise machines often overestimate calorie burn by 15-30%. They can be useful for tracking relative effort (comparing workouts), but absolute calorie numbers should be viewed as rough estimates. For weight loss, it's safer to assume you burn fewer calories than your device reports.
What burns more calories: cardio or weight training?
Minute-for-minute, high-intensity cardio burns more calories during the workout. However, weight training builds muscle, which increases your resting metabolic rate, burning more calories 24/7. For optimal calorie burn and body composition, most experts recommend combining both cardio and strength training.