About Calories Burned Calculator
Our Calories Burned Calculator is a scientifically accurate tool that estimates energy expenditure during physical activity using MET (Metabolic Equivalent of Task) values. Whether you're tracking calories for weight loss, planning workout routines, or monitoring fitness progress, our calculator provides detailed insights for 15+ common exercises and activities.
Unlike simple calorie counters, our calculator adjusts for your body weight, exercise intensity, and duration to provide personalized estimates. You'll also get weekly and monthly projections, food equivalents, fat burn estimates, and health benefits assessment to keep you motivated on your fitness journey.
How Calorie Burn Works
The MET System
MET (Metabolic Equivalent of Task) is the standard unit for measuring exercise intensity. One MET equals the energy you expend at rest (approximately 1 calorie per kilogram of body weight per hour).
Calorie Burn Formula
Calories = MET × Body Weight (kg) × Duration (hours)
Example: 70kg person, running at 9.8 MET for 30 minutes:
Calories = 9.8 × 70 × 0.5 = 343 calories
MET Values by Activity
High Intensity (9+ MET)
- • Running fast: 12.8 MET
- • Jumping rope: 11-13 MET
- • Boxing: 12 MET
- • Swimming vigorous: 10 MET
Moderate (3-6 MET)
- • Brisk walking: 3.5 MET
- • Cycling light: 4 MET
- • Weight lifting: 5 MET
- • Yoga: 3.3 MET
Comparing Popular Exercises
Calories burned in 30 minutes for a 70kg (154 lb) person:
| Activity | MET | Calories/30min |
|---|---|---|
| 🏃 Running (moderate) | 9.8 | 343 |
| 🚴 Cycling (vigorous) | 12.0 | 420 |
| 🏊 Swimming (moderate) | 8.3 | 290 |
| 🚶 Walking (brisk) | 3.5 | 122 |
| 🏋️ Weight lifting | 5.0 | 175 |
| 🧘 Yoga (moderate) | 3.3 | 115 |
Weight Loss with Exercise
The Math of Fat Loss
To lose 1 kilogram (2.2 pounds) of body fat, you need to burn approximately 7,700 calories more than you consume.
Realistic Weight Loss Plan
Goal: Lose 0.5 kg per week (healthy, sustainable rate)
Required deficit: 3,850 calories/week = 550 calories/day
Combination approach:
- Reduce food intake: 300 calories/day
- Exercise 5x/week: Burn 300 calories per session
- Total daily deficit: 600 calories
- Result: 0.55 kg fat loss per week
Exercise Frequency for Results
- Beginners: 3-4 days/week, 30-45 minutes moderate intensity
- Intermediate: 4-5 days/week, 45-60 minutes mixed intensity
- Advanced: 5-6 days/week, 60+ minutes varied workouts
Related Health Calculators
Additional Resources
For more information about exercise and calories: