🔥 Calorie Burn Calculator
Calculate how many calories you burn during exercise based on your weight, activity, and intensity.
Enter your weight in kilograms
How to Use This Calculator
Enter your weight
Input your weight in kilograms. If you know your weight in pounds, divide by 2.2 to convert.
Select activity type
Choose the type of exercise you're doing: running, walking, cycling, swimming, weightlifting, yoga, or HIIT.
Choose intensity level
Select light, moderate, or intense based on how hard you're working during the activity.
Enter duration
Input how long you exercised in minutes. The calculator shows calories burned for your session and other common durations.
Formula
Calories Burned = MET × Weight (kg) × Duration (hours)
MET (Metabolic Equivalent of Task) values represent the energy cost of activities. 1 MET equals the energy expended at rest.
Example
A 70 kg person running at moderate intensity (MET = 9.8) for 30 minutes: 9.8 × 70 × 0.5 = 343 calories burned.
Full Description
This calorie burn calculator estimates how many calories you burn during exercise using MET (Metabolic Equivalent of Task) values. MET values are standardized measures of energy expenditure that compare the intensity of activities to resting metabolic rate.
The calculator accounts for your body weight, as heavier individuals burn more calories doing the same activity. It also considers activity type and intensity level, providing accurate estimates for various exercises from light walking to intense HIIT workouts.
Ideal for
- Fitness tracking: Estimate calories burned during workouts to track your energy expenditure.
- Weight management: Understand how exercise contributes to your daily calorie balance.
- Workout planning: Compare calorie burn across different activities to plan effective workouts.
- Goal setting: Set realistic calorie burn targets for your fitness goals.
Understanding MET Values
- 1 MET = Resting metabolic rate (sitting quietly)
- 3-6 METs = Moderate intensity activities
- 6-9 METs = Vigorous intensity activities
- 9+ METs = Very high intensity activities
Frequently Asked Questions
How accurate are the calorie burn estimates?
Estimates are based on standardized MET values and provide a good approximation. Actual calorie burn varies with individual metabolism, fitness level, body composition, and exercise efficiency. Use these as guidelines rather than exact values.
Why does weight affect calorie burn?
Heavier individuals require more energy to move their bodies during exercise. The same activity burns more calories for someone who weighs more because more work is being done.
What's the difference between light, moderate, and intense?
Light intensity: You can easily hold a conversation. Moderate: You can talk but with some difficulty. Intense: Talking is difficult, and you're breathing heavily.
Do I burn calories after exercise stops?
Yes, this is called EPOC (Excess Post-Exercise Oxygen Consumption) or "afterburn." The calculator shows calories burned during exercise. High-intensity activities may result in additional calorie burn for hours afterward.
Can I use this for weight loss planning?
Yes, but remember that weight loss depends on creating a calorie deficit (burning more than you consume). Combine exercise with a balanced diet for best results.
What if my activity isn't listed?
Choose the closest similar activity. For example, elliptical training is similar to running, and dancing is similar to moderate-intensity cardio.