Calories Burned Calculator
Calculate calories burned for various activities using MET values
Calculate Calories Burned
Your current body weight for accurate calorie calculation
MET (Metabolic Equivalent) measures energy expenditure relative to rest
Total duration: 0 minutes (0.0 hours)
Calorie Calculation Results
Total Calories Burned
Calories Per Hour
Potential Weight Loss
MET Value
Activity Intensity Comparison
Low Intensity (MET 1-3)
• Sitting quietly (1.0)
• Light cooking (2.5)
• Grocery shopping (2.3)
• Walking slowly (3.0)
Moderate Intensity (MET 3-6)
• Walking 3.5 mph (4.3)
• Gardening (4.0)
• Dancing social (4.8)
• Weight lifting light (3.0)
High Intensity (MET 6+)
• Running 6 mph (9.8)
• Cycling 16+ mph (12.0)
• Jump rope fast (12.3)
• Rock climbing (11.0)
Calorie Burning Tips
Increase Intensity
Higher intensity activities burn more calories per minute
Try HIIT
High-intensity interval training maximizes calorie burn
Add Resistance
Weight training builds muscle and increases metabolism
Stay Consistent
Regular exercise is more effective than sporadic intense sessions
MET Scale Reference
Calorie Facts
1 kg of fat
≈ 7,700 calories
BMR
Basal metabolic rate - calories burned at rest
EPOC
Excess post-exercise oxygen consumption - afterburn effect
TDEE
Total daily energy expenditure
Understanding Calorie Calculation
How MET Values Work
MET (Metabolic Equivalent of Task) is a standardized way to measure the energy cost of physical activities. One MET represents the energy expenditure at rest, which is approximately 3.5 ml of oxygen consumed per kilogram of body weight per minute.
Calculation Formula:
This simplified formula provides an accurate estimate for most practical purposes. The original scientific formula includes additional factors but yields very similar results.
Factors Affecting Calorie Burn
While MET values provide standardized estimates, actual calorie burn can vary based on several factors:
- Body composition: More muscle mass increases calorie burn
- Fitness level: Trained athletes may burn calories more efficiently
- Exercise intensity: Higher effort increases energy expenditure
- Environmental conditions: Temperature and altitude affect metabolism
- Age and gender: Metabolism varies with demographics
Use these calculations as estimates and consider consulting fitness professionals for personalized advice.
Weight Loss and Calorie Deficit
Calorie Balance
Calories in = Calories out results in weight maintenance. This is the equilibrium state where energy intake matches energy expenditure.
Calorie Deficit
Calories in < Calories out creates weight loss. A deficit of 3,500-7,700 calories typically results in 0.5-1 kg of weight loss.
Calorie Surplus
Calories in > Calories out leads to weight gain. This can be used strategically for muscle building when combined with resistance training.
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses scientifically validated MET values and provides estimates accurate within ±10-20% for most people. Individual variations in metabolism, fitness level, and body composition can affect actual calorie burn.
What is a MET value?
MET (Metabolic Equivalent of Task) measures the energy cost of activities relative to rest. 1 MET equals the energy you burn sitting quietly. Activities with higher MET values burn more calories per minute.
How many calories should I burn per day?
This depends on your goals, current weight, and activity level. For weight loss, aim for a total daily calorie deficit of 500-1000 calories through a combination of diet and exercise. Always consult healthcare professionals for personalized recommendations.
Do I burn more calories if I weigh more?
Yes, heavier individuals typically burn more calories during the same activity because it requires more energy to move a larger body mass. This is why the formula includes body weight as a key factor.
Which activities burn the most calories?
High-intensity activities like running at 10+ mph, cycling at high speeds, swimming vigorously, and activities like rock climbing or martial arts typically have the highest MET values and burn the most calories per minute.