Calories Burned Calculator

Our calculator uses the MET (Metabolic Equivalent of Task) formula to estimate calorie burn during various activities:

Calories Burned = MET × Weight (kg) × Duration (hours)

The MET value represents how many times more energy an activity requires compared to resting. Different activities have different MET values based on their intensity.

To use the calculator:

1. Enter your weight (in kg or lbs)
2. Input the duration of your activity in minutes
3. Select your activity type from the dropdown menu
4. Click "Calculate" to see your results

The calculator will show you the total calories burned during your activity, the rate of calorie burn per hour, and the MET value used in the calculation.

MET (Metabolic Equivalent of Task) is a measure of the energy cost of physical activities. One MET is defined as the energy expended while sitting at rest, which is approximately 1 calorie per kilogram of body weight per hour.

Activities are assigned MET values based on their intensity:

• Light activities (1.5-3 METs): Walking slowly, light housework, yoga
• Moderate activities (3-6 METs): Brisk walking, cycling at a moderate pace, recreational swimming
• Vigorous activities (6-10 METs): Jogging, tennis, moderate swimming
• Very vigorous activities (10+ METs): Running, high-intensity interval training, competitive sports

The higher the MET value, the more calories you burn per unit of time. However, higher-intensity activities may be harder to sustain for long periods.

Several factors influence how many calories you burn during physical activities:

• Body weight: Heavier individuals burn more calories performing the same activity due to greater energy requirements to move their body mass.
• Intensity: Performing activities at a higher intensity (faster pace, more resistance) increases calorie burn.
• Fitness level: As your fitness improves, your body becomes more efficient at activities, potentially reducing calorie burn for the same activity (though you may be able to exercise longer or more intensely).
• Age: Metabolism typically slows with age, affecting calorie burn.
• Body composition: Muscle tissue burns more calories than fat tissue, even at rest.
• Environmental conditions: Exercising in hot or cold conditions can increase calorie burn as your body works to maintain temperature.

Here's a comparison of calories burned during different activities for a 70kg (154lb) person exercising for 30 minutes:

• Walking (3 mph): ~122 calories
• Jogging (5 mph): ~280 calories
• Running (7.5 mph): ~437 calories
• Cycling (moderate): ~280 calories
• Swimming (moderate): ~280 calories
• Weight lifting: ~175 calories
• Yoga: ~105 calories
• Dancing: ~157 calories
• Basketball: ~280 calories
• Housework: ~105 calories

Remember that these are estimates and actual calorie burn can vary based on individual factors and the specific way you perform each activity.

Understanding calorie burn is important for weight management:

• Caloric deficit: To lose weight, you need to create a caloric deficit by burning more calories than you consume. A deficit of 3,500 calories is roughly equivalent to 1 pound (0.45 kg) of fat loss.
• Sustainable approach: Aim for a moderate caloric deficit of 500-1000 calories per day for a weight loss of 1-2 pounds per week, which is considered safe and sustainable.
• Combining diet and exercise: The most effective approach to weight loss combines increased physical activity with dietary changes.
• NEAT (Non-Exercise Activity Thermogenesis): Daily activities like walking, standing, and fidgeting can significantly contribute to total calorie burn.
• Afterburn effect: High-intensity activities can create an "afterburn effect" (EPOC - Excess Post-exercise Oxygen Consumption), where your body continues to burn extra calories after the workout.

Remember that exercise has many benefits beyond calorie burning, including improved cardiovascular health, increased strength, better mood, and enhanced sleep quality.