Calories Burned Calculator

Calories burned are calculated using MET (Metabolic Equivalent of Task) values. The formula is: Calories = MET × body weight in kg × duration in hours. A MET of 1.0 represents the energy cost of sitting at rest. An activity with a MET of 5.0 burns 5 times the calories of sitting still. MET values are based on the Compendium of Physical Activities, a research-based reference used in exercise science.

MET stands for Metabolic Equivalent of Task. It's a standardized measure of exercise intensity. One MET equals 3.5 mL of oxygen consumed per kilogram of body weight per minute, which is roughly the energy cost of sitting quietly. Running at 6 mph has a MET of about 9.8, meaning it burns roughly 10 times more energy than resting. MET values let you compare the intensity of any two activities regardless of the person doing them.

Yes, significantly. A heavier person burns more total calories doing the same activity for the same duration because it takes more energy to move a larger body. For example, a 200-pound person running for 30 minutes burns roughly 33% more calories than a 150-pound person at the same pace. This is why the calculator requires your weight for an accurate estimate.

High-intensity activities like running at fast speeds (8+ mph), jump rope, vigorous swimming, and rowing burn the most calories per minute. Running at 10 mph can burn over 1,000 calories per hour for an average-weight person. However, the best exercise is one you can sustain — moderate activities done consistently will burn more total calories over time than intense activities you can only do briefly.

MET-based calorie calculators provide estimates within about 15-20% of actual expenditure for most people. Factors that affect accuracy include fitness level (trained individuals may be more efficient), age, body composition, environmental conditions, and exercise intensity within an activity. Heart rate monitors and wearable devices can provide more personalized estimates by tracking your actual physiological response.

To lose about 1 pound per week, you need a total daily deficit of 500 calories — through diet, exercise, or both. Most experts recommend a combination: cut 250-300 calories from your diet and burn an extra 200-250 through exercise. Aim for 150-300 minutes of moderate exercise per week. Don't try to create large deficits through exercise alone, as this can lead to overtraining, injury, and excessive hunger.

Both matter, but in different ways. Higher-intensity exercise burns more calories per minute and provides an afterburn effect (EPOC) where your metabolism stays elevated for hours after. However, lower-intensity exercise can be sustained longer, potentially burning more total calories in a session. For fat loss, total calorie expenditure matters most. For cardiovascular fitness and time efficiency, higher intensity wins. A mix of both is ideal.

EPOC (Excess Post-Exercise Oxygen Consumption), or the afterburn effect, is the increased calorie burn that continues after exercise ends. Your body uses extra energy to restore oxygen levels, repair muscles, and return to its resting state. High-intensity exercise like HIIT and heavy resistance training can elevate your metabolism for 12-24 hours after a session, adding 50-200 extra calories burned. This calculator shows calories burned during the activity only — actual total burn may be slightly higher.