Calories Burned Calculator
Calculate calories burned during 200+ activities and exercises
🔄 Compare Activities
Compare calorie burn across multiple activities
MET = Metabolic Equivalent (energy expenditure rate)
Select an activity and enter your details to calculate calories burned
How It Works
Understanding Calorie Burn
Calories burned during physical activity represent the energy your body uses to perform that activity. This energy expenditure varies significantly based on the type of activity, its intensity, your body weight, and duration. Our calculator helps you estimate how many calories you burn during different exercises and daily activities.
Understanding calorie burn is valuable for weight management, fitness planning, and balancing energy intake (food) with energy output (activity). However, it's important to remember that these are estimates, and actual calorie burn varies between individuals.
The MET System
Our calculator uses the MET (Metabolic Equivalent of Task) system, which is the gold standard for measuring physical activity intensity. Here's how it works:
What is a MET?
One MET equals the amount of energy you burn while sitting quietly at rest (about 1 calorie per kilogram of body weight per hour). Activities are assigned MET values based on how much more energy they require compared to rest.
- • 1 MET: Resting/sitting (baseline)
- • 3-6 METs: Light to moderate activities (walking, light housework)
- • 6-9 METs: Vigorous activities (jogging, cycling, aerobics)
- • 9+ METs: Very vigorous activities (running fast, competitive sports)
The Calculation Formula
Example: A 70kg person running (MET = 8) for 30 minutes (0.5 hours):
8 × 70 × 0.5 = 280 calories burned
Activity Categories
Our calculator includes hundreds of activities organized into categories:
🏃 Sports & Exercise
Running, cycling, swimming, team sports, gym activities, and structured exercise programs. These activities typically have higher MET values.
🚶 Daily Activities
Walking, standing, housework, gardening, and everyday movements. These activities help you understand your baseline energy expenditure.
💼 Work Activities
Construction, manual labor, office work, and occupational activities. Helps account for calories burned during your workday.
🎨 Recreational
Dancing, playing instruments, hobbies, and leisure activities. Even fun activities burn calories!
Factors Affecting Calorie Burn
Several factors influence how many calories you actually burn:
- •Body Weight: Heavier individuals burn more calories performing the same activity because they're moving more mass
- •Activity Intensity: The harder you work, the more calories you burn. A brisk walk burns more than a leisurely stroll
- •Duration: Longer activity periods burn more total calories, though intensity also matters
- •Fitness Level: Trained athletes may burn calories more efficiently (though intensity can compensate)
- •Metabolism: Individual metabolic rates vary, affecting overall energy expenditure
- •Body Composition: Muscle tissue burns more calories than fat tissue, even at rest
- •Age & Gender: Metabolism generally slows with age, and males typically burn more calories than females of the same weight
Using Your Results
Calorie burn estimates are most useful when combined with other health and fitness metrics:
- •Weight Management: Create a calorie deficit (burn more than you consume) to lose weight, or surplus to gain weight
- •Activity Planning: Choose activities that align with your fitness goals and calorie targets
- •Daily Balance: Understand how different activities contribute to your total daily energy expenditure
- •Progress Tracking: Monitor how increased activity or intensity affects calorie burn over time
- •Workout Comparison: Compare calorie burn between different activities to optimize your exercise routine
Limitations and Accuracy
While MET-based calculations are scientifically validated, they have limitations:
- •Population Averages: MET values are based on average measurements from study populations
- •Individual Variation: Your actual burn rate may be 10-20% higher or lower than the estimate
- •Intensity Differences: The same activity (like "running") can vary widely in intensity between individuals
- •Environmental Factors: Temperature, altitude, terrain, and other conditions affect actual calorie burn
- •Self-Reporting Bias: It's easy to overestimate exercise intensity or duration
Important Note: These calorie estimates are general guidelines, not precise measurements. For more accurate tracking, consider using heart rate monitors, fitness trackers, or metabolic testing. The most important thing is consistency: regular physical activity provides health benefits regardless of exact calorie counts. Focus on moving more, finding activities you enjoy, and maintaining a balanced approach to fitness and nutrition.
More Health Tools
Track more health metrics with VitalMetrics - a comprehensive fitness calculator suite with BMI, TDEE, body fat percentage, macro calculator, and more.
Frequently Asked Questions
What are MET values and how do they work?
MET (Metabolic Equivalent of Task) represents the energy cost of an activity. 1 MET = resting metabolic rate. Walking at 3 mph is ~3.5 METs (3.5 times your resting rate), while running at 6 mph is ~9.8 METs. Our calculator uses these scientifically-established values to estimate calorie burn.
How accurate are these calorie estimates?
These are reasonable estimates for average individuals, but actual burn varies by 10-20% based on fitness level, intensity, technique, and metabolism. More fit individuals burn slightly fewer calories at the same intensity (they're more efficient). Use estimates as general guidelines, not precise measurements.
Why does weight affect calories burned?
Heavier individuals burn more calories because they're moving more mass. Think of it like carrying a heavy backpack - it requires more energy. A 200-lb person burns roughly 30-40% more calories than a 150-lb person doing the same activity for the same duration.
Which activities burn the most calories?
High-intensity activities like running (10+ mph), jump rope, swimming butterfly, and cross-country skiing burn 600-1000+ calories per hour. Moderate activities like brisk walking, cycling, and dancing burn 300-600 calories/hour. Choose activities you enjoy - consistency matters more than intensity for long-term health.
Is my data saved or shared?
No! All calculations happen locally in your browser. We don't collect, store, or share any information about your activities or weight. See our Privacy Policy for details.
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Disclaimer: This calculator provides calorie burn estimates for informational purposes only. Actual calories burned vary based on individual factors including age, fitness level, metabolism, intensity, and body composition. These estimates use MET (Metabolic Equivalent) values from scientific research but should not be used for medical decisions. Consult a healthcare professional for personalized fitness advice.