Calculate calories burned from exercise
Easily calculate calories burned from exercise
MET represents exercise intensity as a multiple of resting metabolic rate. Higher MET values indicate more vigorous exercise.
This calculator provides estimates based on MET values. Actual calorie burn may vary depending on exercise intensity, body fat percentage, heart rate, environment, and other factors. Please consult a fitness professional or healthcare provider for personalized exercise guidance.
Energy expenditure varies by exercise intensity and the amount of muscle used. Exercises like running that rapidly engage full-body muscles have high MET values, burning more calories in the same time. Low-intensity exercises like yoga or stretching burn relatively fewer calories.
MET is an index that compares the energy expenditure of a specific activity to the resting metabolic rate. MET 1 equals the metabolic rate at rest (sitting), while running is about 9–10 MET, meaning 9–10 times more energy is spent than at rest. The calorie formula is MET × body weight (kg) × time (hours).
Yes, the heavier you are, the more calories you burn doing the same exercise, because more energy is needed to move a heavier body. For example, a 60 kg person jogging for 30 minutes burns about 210 kcal, while an 80 kg person burns about 280 kcal under the same conditions.
MET-based calculations are average estimates and may vary by individual. Factors like exercise intensity, body fat percentage, cardiopulmonary function, and ambient temperature all affect actual calorie burn. For more accurate measurement, heart rate-based fitness trackers or professional equipment is recommended.
Calorie burn through exercise is a key factor in weight management. This calculator estimates calorie expenditure for various exercises based on scientifically validated MET values to help you plan your workouts.
Aerobic exercises are effective for fat burning, and high-MET activities like jump rope, running, and swimming burn the most calories in a short time. Strength training raises your basal metabolic rate, contributing to long-term calorie burn — so combining both types of exercise is the most effective approach.
Short high-intensity workouts and long low-intensity workouts can burn a similar total number of calories. However, high-intensity interval training (HIIT) has an afterburn effect (EPOC) where calorie burn continues even after the session ends, making it advantageous for total energy expenditure. It is important to choose an exercise intensity that matches your fitness level.