Estimate calories burned during exercise and physical activities
This calorie burn calculator uses MET (Metabolic Equivalent of Task) values to estimate the number of calories you burn during different physical activities. The calculation is based on your body weight, the type of activity, and how long you perform it.
Calories burned per minute = (MET × body weight in kg × 3.5) ÷ 200
Where MET represents the energy cost of the activity compared to resting metabolic rate. For example, running at 5 mph has a MET value of 8.0, meaning it burns 8 times as many calories as sitting quietly.
The calculator will show you total calories burned, calories per minute, calories per hour, and the MET value for your selected activity.
Understanding MET values helps you compare the intensity of different activities. Here are some popular exercises:
The calculator provides several metrics to help you understand your calorie expenditure:
These calculations are estimates based on average MET values. Your actual calorie burn may vary based on:
This calculator provides reasonable estimates based on established MET values from scientific research. However, individual calorie burn can vary by 10-20% based on factors like fitness level, metabolism, and actual exercise intensity. Use these numbers as helpful guidelines rather than precise measurements.
Heavier individuals burn more calories performing the same activity because it requires more energy to move a larger mass. The formula accounts for this by multiplying the MET value by your body weight.
Moderate exercise (3-6 METs) increases your heart rate and breathing but still allows conversation. Vigorous exercise (6+ METs) makes talking difficult and significantly elevates heart rate. Higher intensity activities burn more calories per minute.
Yes, but remember that weight loss requires a calorie deficit combining diet and exercise. A pound of fat equals roughly 3,500 calories. Use this calculator to understand your exercise contribution, but also focus on overall nutrition and sustainable lifestyle changes.
Actually, as you become more efficient at an activity, you may burn slightly fewer calories at the same intensity. However, being fitter allows you to work at higher intensities, which increases total calorie burn during your workouts.
Light daily activities like housework and casual walking contribute to your overall energy expenditure, but they're typically included in your baseline activity level. Focus on tracking intentional exercise sessions for weight management purposes.