🏋️ Fitness Tool
Calories Burned Calculator
Estimate how many calories you burn during exercise using scientifically validated MET (Metabolic Equivalent of Task) values for 20+ activities.
Calories Burned Calculator
Calories Burned
--kcal
MET Value
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Per Minute
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kcal
Per Hour
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kcal
How Are Calories Burned Calculated?
This calculator uses MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. MET is a standard unit representing the energy cost of an activity relative to rest (1 MET = sitting quietly).
Calories Burned = MET × Weight (kg) × Duration (hours)
Example: Running at 8 km/h (MET 8.0) for 30 min at 70 kg:
= 8.0 × 70 × 0.5 = 280 kcal
Example: Running at 8 km/h (MET 8.0) for 30 min at 70 kg:
= 8.0 × 70 × 0.5 = 280 kcal
Note: This formula estimates gross caloric expenditure and includes resting metabolic rate during exercise. Net calories burned (from exercise only) would be slightly lower.
Frequently Asked Questions
How accurate is the calorie burn estimate?
MET-based calculations have an accuracy of approximately ±10–20% for most people. Individual factors like fitness level, terrain, temperature, and exercise technique affect actual calorie burn. Fitness trackers with heart rate monitoring typically provide better individual estimates.
What exercise burns the most calories?
High-intensity activities burn the most calories per minute. Running at 12 km/h, cross-country skiing, rowing, and jump rope typically burn 600–900 kcal/hour for a 70 kg person. The "best" exercise is the one you'll do consistently.
Does exercise after eating burn more calories?
The timing of exercise relative to meals has minimal effect on total daily calorie burn. What matters most is the intensity and duration of exercise. Fasted cardio may burn slightly more fat during the session but does not significantly impact overall fat loss.