Calories Burned Calculator
Estimate how many calories you burn based on activity type, duration, and body weight.
What Is the Calories Burned Calculator?
The Calories Burned Calculator helps you estimate the total number of calories your body burns during different physical activities. It uses the concept of METs (Metabolic Equivalent of Task), a scientific measure of energy expenditure, to determine how much energy you use based on your weight, activity type, and duration.
How the Calculator Works
The calculator applies this formula:
Calories Burned = MET × 3.5 × Weight (kg) × Duration (minutes) ÷ 200MET stands for “Metabolic Equivalent” — 1 MET equals the energy you burn while resting. Higher MET values represent more intense activities. For example, running has a MET value of 8, while yoga has a MET value around 2.5.
Examples of Calorie Burn
Here’s how many calories a 70 kg person burns in 30 minutes:
- 🏃 Running (8 METs): 294 calories
- 🚴 Cycling (6 METs): 220 calories
- 🏊 Swimming (7 METs): 257 calories
- 🚶 Walking (3.5 METs): 128 calories
- 🧘 Yoga (2.5 METs): 92 calories
Why Knowing Calories Burned Matters
Understanding how many calories you burn helps you balance your diet, track fitness progress, and plan workouts more effectively. Whether your goal is to lose weight, maintain fitness, or improve performance, accurate calorie tracking gives you control over your progress.
Factors That Affect Calorie Burn
- Body Weight: Heavier individuals burn more calories for the same activity.
- Activity Intensity: Higher METs mean higher calorie burn.
- Duration: Longer workouts increase total energy expenditure.
- Metabolism: Age, gender, and muscle mass influence how efficiently your body burns energy.
How to Use the Results
Use your calories burned results alongside your daily calorie intake to plan weight loss or maintenance. To lose one pound of body fat, you need a deficit of approximately 3,500 calories. Combining regular exercise with balanced nutrition is the most effective approach.
Tips to Burn More Calories
- Alternate between cardio and strength training for higher energy expenditure.
- Include short, high-intensity intervals in your workouts (HIIT).
- Increase daily activity — walk more, take stairs, or bike to work.
- Track progress using a fitness tracker or smartwatch.
Integrating With Other Health Tools
Combine the Calories Burned Calculator with other tools like the BMI Calculator or Ideal Weight Calculator to get a complete picture of your health and progress. You can also check your BMR (Basal Metabolic Rate) to estimate how many calories you burn at rest.
External Resources
To learn more about calorie expenditure and physical activity, visit:
FAQ – Frequently Asked Questions
1. Is the Calories Burned Calculator accurate?
It provides an estimate based on MET values and personal data. Actual results can vary depending on fitness level, environment, and effort.
2. How can I track calories burned more precisely?
Use a heart rate monitor or smartwatch that measures energy expenditure during workouts for more precise results.
3. What’s a good daily calorie burn goal?
It depends on your health and goals. Most adults burn between 1,800 and 2,500 calories daily. Add exercise to increase that number safely.
4. Does muscle help burn more calories?
Yes. Muscle tissue burns more calories at rest compared to fat, so strength training helps increase your metabolic rate.
5. Can I use this calculator for all exercises?
Yes. You can choose the activity closest to your workout or find its MET value using online databases like the Compendium of Physical Activities.
Track your progress, adjust your routine, and stay consistent — that’s the key to long-term fitness success.