Calories Burned Calculator
Calculate calories burned during various physical activities and exercises
The Calories Burned Calculator helps you estimate the number of calories you burn during different physical activities. It takes into account your weight, the type of activity, duration, and intensity level to provide accurate calorie expenditure estimates. This tool is perfect for fitness tracking, weight management, and planning your exercise routine to meet specific caloric goals.
Activity & Personal Info
Adjust based on your perceived exertion level
Calories Burned Results
How to Use
1. Enter your current weight in pounds or kilograms
2. Select an activity category (cardio, strength, sports, etc.)
3. Choose the specific activity you performed
4. Enter the duration of your activity
5. Adjust intensity level based on your effort
6. Click "Calculate" to see calories burned
7. Review time breakdowns and projections
8. Use results for fitness tracking and planning
MET Values Explained
What is MET?
MET (Metabolic Equivalent of Task) represents the energy cost of activities. 1 MET = resting metabolic rate.
MET Categories:
• Light: 1.5-3.0 METs (walking slowly, yoga)
• Moderate: 3.0-6.0 METs (brisk walking, cycling)
• Vigorous: 6.0-9.0 METs (running, swimming)
• Very Vigorous: >9.0 METs (sprinting, HIIT)
Calculation Formula:
Calories = MET × Weight (kg) × Time (hours)
Activity Examples
Cardio Activities:
• Walking (3.5 mph): 4.3 METs
• Running (6 mph): 9.8 METs
• Cycling (12-14 mph): 8.0 METs
• Swimming (freestyle): 8.3 METs
Strength Training:
• Weight lifting (general): 3.5 METs
• Circuit training: 8.0 METs
• Bodyweight exercises: 3.8 METs
• CrossFit: 5.6 METs
Sports:
• Basketball: 6.5 METs
• Tennis: 7.3 METs
• Soccer: 7.0 METs
• Golf (walking): 4.8 METs
Factors Affecting Calorie Burn
Body Weight:
Heavier individuals burn more calories performing the same activity due to increased energy requirements.
Intensity Level:
Higher intensity increases calorie burn. Heart rate and perceived exertion are good indicators.
Duration:
Longer activities burn more total calories, but rate may decrease due to fatigue.
Individual Factors:
Age, gender, fitness level, and metabolism affect individual calorie burn rates.
Weight Loss Guidelines
Caloric Deficit:
To lose 1 pound, you need to create a deficit of approximately 3,500 calories through diet and exercise.
Safe Weight Loss:
Aim for 1-2 pounds per week through a combination of reduced calorie intake and increased physical activity.
Exercise Recommendations:
Adults should aim for 150-300 minutes of moderate-intensity aerobic activity per week.
Tracking Tips:
Use this calculator regularly to monitor your activity and adjust your fitness routine as needed.
Frequently Asked Questions
How accurate are these calculations?
The calculations provide estimates based on average MET values. Individual results may vary by ±20% due to personal factors.
Should I eat back calories burned?
It depends on your goals. For weight loss, maintain a caloric deficit. For maintenance or muscle gain, consider replacing some calories.
What's the best activity for burning calories?
High-intensity activities like running and cycling burn the most calories, but the best activity is one you enjoy and can sustain.