Calorie Burned Calculator
Find out how many calories you burn during exercise or daily activities. Select an activity, enter your weight and duration — results are based on MET (Metabolic Equivalent of Task) values for over 25 activities.
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Understanding Calorie Burn
What is MET?
MET stands for Metabolic Equivalent of Task. It measures the energy cost of physical activity relative to sitting quietly at rest (MET = 1.0). An activity with a MET of 8 burns 8 times more calories per kilogram of body weight per hour than sitting still. MET values are based on published research and standardized in the Compendium of Physical Activities, making them a reliable way to compare exercise intensity across different activities.
Calories and Weight Loss
One pound of body fat stores approximately 3,500 calories. Creating a weekly calorie deficit of 3,500 calories — through a combination of diet and exercise — produces roughly 1 lb of fat loss. Exercise alone is rarely enough; combining physical activity with a moderate dietary reduction of 250–500 calories per day is the most effective and sustainable approach. Tracking both intake and expenditure gives you a clearer picture of your energy balance.
Best Exercises for Calorie Burn
High-intensity activities produce the greatest calorie burn per hour. Running at 8 mph and jump rope lead with a MET of 11.8, followed by vigorous cycling and swimming at MET 10.0. For a 70 kg person, these activities burn 800–830 kcal/hour. However, the best exercise for weight loss is one you can sustain consistently. Moderate activities like brisk walking (MET 5.0) or hiking (MET 6.0) still burn significant calories when performed regularly over longer durations.
Combining Cardio and Strength
Cardio exercises (running, cycling, swimming) burn more calories during the activity itself, while strength training builds muscle mass that raises your resting metabolic rate — meaning you burn more calories even at rest. A combination of both is ideal for long-term weight management and overall fitness. Circuit training (MET 8.0) is an efficient option that delivers cardiovascular and strength benefits in a single session, making it excellent for calorie burn with limited time.
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Open calculator →FAQ
What is MET (Metabolic Equivalent of Task)?
MET stands for Metabolic Equivalent of Task. It is a standardized measure of the energy cost of physical activities relative to sitting quietly (MET = 1.0). An activity with a MET of 8 burns 8 times more calories per kilogram of body weight per hour than sitting at rest. MET values are published in the Compendium of Physical Activities, a peer-reviewed database used widely in exercise science and epidemiology research.
How accurate is this calorie burned calculator?
MET-based calculations are a widely used and validated method for estimating calorie expenditure, but they are not perfectly precise for every individual. Factors such as fitness level, body composition, ambient temperature, and exercise technique affect actual calorie burn. Results are typically within 10–20% of measured expenditure. For most health and fitness planning purposes, MET-based estimates are accurate enough to guide decision-making. Use a heart-rate monitor or lab metabolic testing if you need precise measurements.
Does body weight affect how many calories I burn?
Yes, directly and proportionally. The MET formula is: Calories = MET × weight (kg) × duration (hours). A heavier person does more mechanical work to move their body, so they burn more calories performing the same activity. For example, a 90 kg person running at 6 mph burns roughly 50% more calories per session than a 60 kg person at the same speed and duration. This is why weight loss often slows as you get lighter — you simply burn fewer calories doing the same exercise.
Which exercise burns the most calories?
Among common activities, running at 8 mph and jump rope have the highest MET value (11.8), followed by vigorous cycling and swimming (MET 10.0) and running at 6 mph (MET 9.8). For a 70 kg person, running at 8 mph burns approximately 826 kcal/hour. High-intensity interval training (HIIT), which alternates between maximum effort bursts and recovery, can produce calorie burn comparable to or exceeding sustained high-intensity cardio — and continues elevating metabolism for hours after exercise.
How many calories do I need to burn to lose weight?
One pound of body fat is equivalent to approximately 3,500 calories. To lose 1 lb per week, you need a sustained daily calorie deficit of about 500 calories — through diet, exercise, or a combination of both. A more moderate approach of 250 calories per day from diet plus 250 calories from exercise is achievable for most people. Losing more than 2 lbs (1,000 calorie daily deficit) per week is generally not recommended, as it can lead to muscle loss, nutritional deficiencies, and metabolic adaptation.