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Calculate calories burned during exercise, sports, and daily activities. Get accurate estimates based on your weight, activity type, and duration using scientifically-validated MET values.
This calculator uses scientifically-validated MET (Metabolic Equivalent of Task) values to estimate calorie expenditure during physical activities. MET values are established through peer-reviewed research and represent the standard method used by exercise physiologists and health professionals worldwide.
Data Source: Our MET values are based on the Compendium of Physical Activities, a comprehensive research database maintained by exercise science researchers. This compendium is regularly updated and widely cited in scientific literature and clinical practice.
Calculation Method: The calculator uses the formula: Calories = MET × Body Weight (kg) × Duration (hours). This formula is recognized by organizations including the American College of Sports Medicine (ACSM) and is used in clinical and research settings.
Important Note: While this calculator provides reliable estimates based on scientific research, individual calorie burn can vary by ±10-20% due to factors like metabolism, fitness level, exercise technique, and body composition. For personalized health and fitness advice, consult with qualified healthcare or fitness professionals.
MET (Metabolic Equivalent of Task) is a standardized measure of the energy cost of physical activities. 1 MET equals your resting metabolic rate—the energy you burn at complete rest. Activities are assigned MET values as multiples of this baseline, allowing for standardized comparison of energy expenditure across different activities.
Calories = MET × Weight (kg) × Duration (hours)
Example: A 70kg person running at 8 km/h (MET = 8.0) for 30 minutes:
8.0 × 70 × 0.5 = 280 calories
Higher intensity = higher MET = more calories. Try HIIT or interval training.
More muscle mass increases resting calorie burn by 6 cal/lb/day.
Combine cardio and strength training for optimal calorie burn and fitness.
Regular exercise is more important than occasional intense workouts.
Use weights, resistance bands, or inclines to increase calorie burn.
Longer workouts burn more calories, but maintain proper form and intensity.
Take stairs, walk more, stand while working—NEAT (Non-Exercise Activity) matters.
Monitor your workouts and adjust intensity based on fitness improvements.
Calories burned are calculated using the formula: MET × weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) represents the energy cost of an activity. For example, running at 8 km/h has a MET value of 8.0. A 70kg person running for 30 minutes would burn approximately: 8.0 × 70 × 0.5 = 280 calories. This formula is based on scientific research and provides reliable estimates for most individuals.
MET (Metabolic Equivalent of Task) is a standardized measure of the energy cost of physical activities. 1 MET equals your resting metabolic rate—the energy you burn at complete rest. Activities are assigned MET values ranging from 0.9 (sleeping) to 18+ (sprinting). Higher MET values indicate greater energy expenditure and more calories burned per minute of activity.
Calorie burn varies based on activity type and body weight. For a 70kg person exercising for 30 minutes: Walking at 3 km/h burns approximately 88 calories, Running at 8 km/h burns about 280 calories, Cycling at 20 km/h burns around 280 calories, Swimming freestyle burns roughly 203 calories, and Weight lifting burns about 105 calories. Both exercise intensity and individual body weight significantly influence total calorie expenditure.
Yes, body weight significantly affects calorie burn. Heavier individuals burn more calories performing the same activity because more energy is required to move greater mass. For example, a 90kg person typically burns approximately 30% more calories than a 70kg person during identical exercise. This is why accurate weight input is essential for precise calorie burn calculations.
High-intensity activities burn the most calories per unit of time. Running at 14+ km/h has a MET of 13.5, Swimming butterfly stroke has a MET of 13.8, Fast jump rope has a MET of 12, CrossFit training has a MET of 10, and Martial arts have a MET of 10. However, the best exercise for you is one you can perform consistently and safely. Sustainable moderate-intensity exercise often yields better long-term results than sporadic high-intensity workouts.
MET-based calorie calculators typically have an accuracy range of ±10-20% for most individuals. Accuracy varies based on several factors including individual metabolism, current fitness level, exercise technique, environmental conditions, and body composition (muscle vs. fat ratio). These calculators provide useful estimates for tracking trends and planning workouts, but should be used as general guidelines rather than exact measurements.
Yes, your body burns calories continuously, even during sleep. Sleeping has a MET value of 0.95, meaning you burn approximately 95% of your resting metabolic rate. A 70kg person typically burns 50-60 calories per hour while sleeping, totaling 400-480 calories during 8 hours of sleep. This calorie burn is part of your Basal Metabolic Rate (BMR), which represents the energy your body needs for essential functions.
To lose approximately 0.5kg (1 pound) per week, aim to create a 500-calorie daily deficit through a combination of diet and exercise. A balanced approach works best: burning 200-300 extra calories through exercise while reducing 200-300 calories from your diet is more sustainable than extreme measures. Consult with healthcare professionals before starting any weight loss program to ensure it's appropriate for your individual health needs.
Yes, muscle tissue significantly impacts calorie burn. Muscle tissue burns approximately 6 calories per pound daily at rest, compared to about 2 calories per pound for fat tissue. Higher muscle mass increases your Basal Metabolic Rate (BMR), meaning you burn more calories throughout the day, even when not exercising. This is one reason why strength training is valuable for long-term weight management and metabolic health.
The time needed to burn 500 calories varies by activity and body weight. For a 70kg person: Running at 8 km/h requires approximately 54 minutes, Cycling at 20 km/h takes about 54 minutes, Swimming freestyle needs roughly 74 minutes, Walking at 5 km/h requires around 123 minutes, and Weight lifting takes approximately 143 minutes. Higher-intensity activities burn 500 calories in less time, but choose activities that match your fitness level and that you can perform safely.
Fitness trackers typically achieve 70-85% accuracy for calorie burn estimates. They tend to be more accurate for step-based activities like walking and running compared to activities like strength training or cycling. Accuracy depends on factors including heart rate sensor quality, the device's algorithm, and accuracy of personal data input (age, weight, height). Fitness trackers are best used for monitoring trends and relative changes rather than as precise measurements.
This depends on your goals. If you're maintaining weight, you can generally eat back exercise calories. For weight loss, consider eating back only 50-75% of estimated exercise calories to account for calculation uncertainties and ensure you maintain a caloric deficit. Avoid eating back all exercise calories when trying to lose weight, as calculators may overestimate burn. Focus on your body's hunger signals, energy levels, and weekly weight trends rather than daily calorie calculations alone.