Calories Burned Calculator During Exercise
Calories Burned Calculator
Calculate Calories Burned
Range: 35-160 kg (80-350 lbs)
Understanding how many calories you burn during exercise helps you manage weight, plan your nutrition, and track your fitness progress. Calorie burn depends on your body weight, the type of activity, the intensity, and duration. This calculator uses MET (Metabolic Equivalent of Task) values to estimate calories burned for hundreds of activities.
How Calories Burned Are Calculated
The MET system measures exercise intensity relative to rest. A MET of 1 is sitting still. Running at 6 mph has a MET of roughly 10, meaning it burns 10 times as many calories as rest. Your weight matters because moving a heavier body requires more energy.
Calories Burned = MET × Weight (kg) × Duration (hours)
Example: 70kg person running (MET 10) for 30 min = 10 × 70 × 0.5 = 350 calories.
Calorie Burn by Activity
Different activities burn calories at very different rates. High-impact cardio burns significantly more than low-impact. Strength training burns fewer calories during the workout but builds muscle, which raises your resting metabolic rate over time.
| Activity | MET | Cal/hr (70kg person) |
|---|---|---|
| Walking (3.5 mph) | 4.3 | 301 |
| Cycling (moderate) | 8.0 | 560 |
| Running (6 mph) | 10.0 | 700 |
| Swimming (moderate) | 7.0 | 490 |
| Weight training | 5.0 | 350 |
| Yoga | 3.0 | 210 |
Frequently Asked Questions
Are calorie burn estimates accurate?⌄
Estimates have a margin of error of 10-20% for most people. Individual variation in metabolism, fitness level, biomechanics, and environmental factors (heat, humidity) affects actual calorie burn. Fitness trackers are similarly approximate. Use estimates as a helpful guide rather than a precise measurement.
Does weight affect how many calories you burn?⌄
Yes, significantly. A heavier person burns more calories performing the same activity because more energy is required to move greater mass. This is why the same 30-minute run burns more calories for a 200-pound person than a 140-pound person.
Should I eat back calories burned during exercise?⌄
This depends on your goals. For weight loss, most experts recommend a modest calorie deficit rather than eating all exercise calories back, since calorie burn estimates tend to be overestimates and hunger cues after exercise can lead to overeating. For maintenance or athletic performance, fueling training appropriately is important.
Does exercise in the morning burn more calories?⌄
Some studies suggest slightly elevated fat burning during fasted morning exercise, but the total calorie burn for a given workout is similar regardless of time of day. Consistency and intensity matter far more than timing. Exercise whenever you are most likely to do it consistently.