🏃 Calorie Burn Calculator
Estimate calories burned during 100+ activities — running, walking, cycling, swimming, yoga, weightlifting, and more. Based on MET values from the Compendium of Physical Activities.
How the Calorie Burn Calculator Works
This calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities, a standardized research database maintained by Arizona State University.
The MET Formula
Calories Burned = MET × Weight (kg) × Time (hours)
1 MET equals the energy cost of sitting quietly (~1 kcal/kg/hour). Higher MET values indicate more intense activities.
Common Activities & MET Values
| Activity | MET | Cal/hr (70 kg) |
|---|---|---|
| Walking (3 mph) | 3.5 | 245 |
| Jogging (5 mph) | 8.3 | 581 |
| Running (7 mph) | 11.0 | 770 |
| Cycling (moderate) | 8.0 | 560 |
| Swimming (moderate) | 7.0 | 490 |
| Weight training | 6.0 | 420 |
| Yoga | 3.0 | 210 |
| Jump rope | 12.3 | 861 |
Tips for Maximizing Calorie Burn
- HIIT — High-Intensity Interval Training burns more calories in less time
- Build muscle — More muscle = higher resting metabolic rate
- NEAT — Non-Exercise Activity Thermogenesis (walking, standing, fidgeting) adds 200-600 cal/day
- Consistency beats intensity — 30 min daily is better than 2 hours once a week
Frequently Asked Questions
MET (Metabolic Equivalent of Task) measures energy cost relative to rest. 1 MET = sitting quietly. Walking is ~3.5 METs, jogging is ~8 METs, sprinting is ~15+ METs. Calories = MET × weight (kg) × hours.
MET-based estimates are within 15-20% of actual values for most people. Individual factors like fitness level, muscle mass, age, and genetics affect actual calorie burn. For more precision, use a heart rate monitor.
Running, jump rope, swimming, and cycling are among the highest calorie-burning activities. But the best exercise is one you enjoy and will do consistently. A 30-minute walk you actually do beats a 60-minute run you skip.
Yes, about 5-10 cal/minute during the workout. But the real benefit is the "afterburn" effect (EPOC) and increased muscle mass, which raises your resting metabolic rate by 6-10 cal/day per pound of muscle.
If your TDEE already includes your activity level, you don't need to eat back exercise calories. For extra workouts beyond your activity setting, eat back 50-75% of estimated calories to account for overestimation.
Heavier people burn more calories during the same activity because more energy is needed to move greater mass. This is why the formula includes body weight: Calories = MET × weight (kg) × time.