Calories Burned Calculator
Find out how many calories you burn during exercise, sports, and daily activities. Select from over 100 activities and get instant results based on your body weight.
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Total Calories Burned
0
calories
Calculations based on MET values. Results are estimates and may vary.
3,500 calories = 1 pound of body weight
To lose weight, burn more calories than you consume through food.
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities.
Calories Burned by Popular Activities
Average calories burned per hour for a 155 lb (70 kg) person. Your results will vary based on your weight.
Running (6 mph)
590 cal/hr
10 min/mile pace
Swimming
400 cal/hr
Moderate effort
Cycling (14 mph)
600 cal/hr
Vigorous pace
Walking (3.5 mph)
280 cal/hr
Brisk pace
Yoga
180 cal/hr
Hatha style
Weight Training
220 cal/hr
General lifting
What Are Calories?
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from food and drink and the energy they use in physical activity. The calories we consume are stored as energy or converted into physical fuel.
Your body constantly burns calories to keep you alive - for breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. This is known as your Basal Metabolic Rate (BMR).
How to Burn More Calories
Increase Intensity
Vigorous exercise burns more calories per minute. Try interval training alternating between high and low intensity.
Stay Active Throughout the Day
Small activities add up. Take stairs, walk during calls, and stand when possible to increase daily burn.
Understanding MET Values
MET (Metabolic Equivalent of Task) is a measure used to estimate the amount of energy expended during physical activity. One MET is defined as the energy cost of sitting quietly, which equals 1 kcal/kg/hour.
- Light activities (1-3 METs): Sitting, standing, light housework
- Moderate activities (3-6 METs): Walking briskly, cycling leisurely, gardening
- Vigorous activities (6+ METs): Running, swimming laps, competitive sports
Frequently Asked Questions
How are calories burned calculated?
Calories burned are calculated using MET values. The formula is: Calories = MET x weight (kg) x duration (hours). MET values represent the energy cost of activities relative to resting metabolism.
How many calories do I need to burn to lose one pound?
You need to burn approximately 3,500 calories more than you consume to lose one pound of body weight. This can be achieved through a combination of diet and exercise over time.
What activity burns the most calories?
High-intensity activities like running at 10+ mph, rope jumping, and competitive sports like handball and boxing burn the most calories. Running at 12 mph can burn over 800 calories per hour for an average person.
Does weight affect calories burned?
Yes, body weight significantly affects calories burned. Heavier individuals burn more calories doing the same activity because it takes more energy to move a larger body mass.
Are these calorie calculations accurate?
These calculations provide good estimates based on established MET values. However, actual calories burned can vary based on individual factors like fitness level, muscle mass, age, and exercise intensity.