Calorie Burn Calculator
All Health & Fitness Calculators
Calorie Burn Calculator: Track Exercise & Activity Calories
How to Calculate Calories Burned
Our calculator uses the MET formula (Metabolic Equivalent of Task) to estimate calories burned during any activity. Here’s the equation:
Calories Burned = (MET × 3.5 × Weight in kg × Duration in minutes) / 200
Example:
A 70 kg person cycling (MET 7.5) for 30 minutes burns:(7.5 × 3.5 × 70 × 30) / 200 = 275.6 calories
Calorie Burn by Activity
Compare how different exercises stack up for a 70 kg person:
| Activity | 30 Minutes | 60 Minutes |
|---|---|---|
| Walking (4 km/h) | 110 cal | 220 cal |
| Running (8 km/h) | 294 cal | 588 cal |
| Cycling (15 km/h) | 275 cal | 550 cal |
| Swimming (freestyle) | 306 cal | 612 cal |
| Weightlifting | 128–220 cal | 256–440 cal |
Note: Use the “Other” option to input custom MET values for activities like yoga (2.3 MET) or HIIT (11 MET).
Key Factors Affecting Calorie Burn
- Weight: Heavier individuals burn more calories doing the same activity.
- Intensity: Running burns nearly 3x more calories than walking.
- Duration: Longer workouts exponentially increase total burn.
- Fitness Level: Fit individuals may burn calories more efficiently over time.
- Age: Metabolism slows slightly with age, reducing calorie expenditure.
Tips to Maximize Calorie Burn
- Mix Cardio & Strength Training: Combine running with weightlifting for a 20% higher afterburn effect.
- Try Interval Training: Alternate between high-intensity sprints and recovery walks.
- Track Progress: Recalculate monthly to adjust workouts as your fitness improves.
- Use Custom METs: Tailor calculations for unique activities like dancing (5 MET) or rock climbing (8 MET).
FAQs
Q: Why does running burn more calories than walking?
A: Running requires more oxygen and energy, reflected in its higher MET value.
Q: Can I calculate calories burned for weightlifting?
A: Yes! Select “Weightlifting” or input specific MET values (e.g., deadlifts = 5.5 MET).
Q: How accurate is the swimming calorie estimate?
A: It varies by stroke. Butterfly burns nearly twice as many calories as leisurely laps.
Q: Does muscle mass affect results?
A: Muscle burns more calories at rest, but the calculator focuses on activity-based burn.
Q: Can I lose weight with this calculator?
A: Pair it with a calorie deficit—burning 500 cal/day can lead to ~0.5 kg weight loss weekly.
Why Choose Our Calorie Burn Calculator?
- Multi-Activity Support: Compare walking, cycling, swimming, and custom workouts.
- Personalized Results: Adjust for weight, duration, and MET values.
- Mobile-Friendly: Works seamlessly on phones, tablets, and desktops.
- Trusted Formulas: Uses globally recognized MET values for accuracy.
Pro Tip: Combine this tool with our BMR Calculator to balance diet and exercise for weight goals.