Calories Burned Calculator - Estimate Exercise Calories Burned
Our free calories burned calculator helps you estimate the number of calories burned during various exercises and daily activities. Get personalized results based on your body weight, exercise type, intensity, and duration.
What is Calorie Burn?
Calorie burn (also called energy expenditure) is the number of calories your body uses during physical activity. This includes both intentional exercise and everyday activities like walking, cleaning, or gardening. Understanding calorie burn helps you:
- Create effective weight loss plans
- Balance calorie intake with expenditure
- Choose efficient exercises for your goals
- Track fitness progress accurately
- Plan workout routines strategically
How Calorie Burn is Calculated
Calorie burn calculations use MET values (Metabolic Equivalent of Task):
Formula: Calories Burned = MET Ă— Weight (kg) Ă— Duration (hours)
MET Definition: The ratio of working metabolic rate to resting metabolic rate. One MET equals the energy spent at rest (approximately 1 calorie per kilogram per hour).
Enter Your Information
Understanding MET Values
What is a MET?
A MET represents the energy cost of an activity relative to rest:
- 1 MET: Sitting quietly, watching TV
- 3 METs: Walking slowly (2 mph)
- 5 METs: Walking briskly (4 mph)
- 8 METs: Running (5 mph)
- 12 METs: Running fast (8 mph)
MET Categories
| Intensity | MET Range | Examples |
|---|---|---|
| Light | 1.5 - 3.0 | Slow walking, light housework, stretching |
| Moderate | 3.0 - 6.0 | Brisk walking, cycling (leisure), dancing |
| Vigorous | 6.0 - 9.0 | Jogging, swimming laps, aerobics |
| Very Vigorous | 9.0+ | Running, competitive sports, HIIT |
Calories Burned by Popular Exercises
Based on a 150 lb (68 kg) person exercising for 30 minutes:
Cardio Exercises
| Exercise | MET Value | Calories (30 min) |
|---|---|---|
| Walking (2 mph) | 2.5 | 85 |
| Walking (3.5 mph) | 4.3 | 146 |
| Walking (4.5 mph) | 5.0 | 170 |
| Jogging (5 mph) | 8.0 | 272 |
| Running (6 mph) | 9.8 | 333 |
| Running (8 mph) | 11.5 | 391 |
| Running (10 mph) | 14.5 | 493 |
| Cycling (leisure, <10 mph) | 4.0 | 136 |
| Cycling (moderate, 12-14 mph) | 8.0 | 272 |
| Cycling (vigorous, 14-16 mph) | 10.0 | 340 |
| Swimming (freestyle, moderate) | 8.3 | 282 |
| Swimming (freestyle, vigorous) | 10.0 | 340 |
| Elliptical trainer (moderate) | 5.0 | 170 |
| Rowing machine (moderate) | 7.0 | 238 |
| Stair climbing (moderate) | 8.0 | 272 |
| Jump rope (moderate) | 11.0 | 374 |
Strength Training
| Exercise | MET Value | Calories (30 min) |
|---|---|---|
| Weight lifting (light) | 3.0 | 102 |
| Weight lifting (moderate) | 5.0 | 170 |
| Weight lifting (vigorous) | 6.0 | 204 |
| Bodyweight exercises | 3.8 | 129 |
| Circuit training | 8.0 | 272 |
| CrossFit | 10.0 | 340 |
| Calisthenics (vigorous) | 8.0 | 272 |
Sports Activities
| Sport | MET Value | Calories (30 min) |
|---|---|---|
| Basketball (game) | 8.0 | 272 |
| Basketball (shooting around) | 4.5 | 153 |
| Soccer (casual) | 7.0 | 238 |
| Soccer (competitive) | 10.0 | 340 |
| Tennis (singles) | 8.0 | 272 |
| Tennis (doubles) | 6.0 | 204 |
| Volleyball (recreational) | 4.0 | 136 |
| Volleyball (competitive) | 8.0 | 272 |
| Golf (walking with clubs) | 4.3 | 146 |
| Golf (cart) | 3.5 | 119 |
| Boxing (sparring) | 9.0 | 306 |
| Martial arts | 10.0 | 340 |
| Rock climbing | 8.0 | 272 |
| Skiing (downhill) | 6.0 | 204 |
| Skiing (cross-country) | 9.0 | 306 |
Group Fitness Classes
| Class Type | MET Value | Calories (30 min) |
|---|---|---|
| Zumba | 8.8 | 299 |
| Aerobics (low impact) | 5.0 | 170 |
| Aerobics (high impact) | 7.3 | 248 |
| Spinning class | 8.5 | 289 |
| Yoga (Hatha) | 2.5 | 85 |
| Yoga (Vinyasa) | 4.0 | 136 |
| Yoga (Power) | 4.0 | 136 |
| Pilates | 3.0 | 102 |
| Kickboxing | 10.0 | 340 |
| Barre | 4.0 | 136 |
Daily Activities
| Activity | MET Value | Calories (30 min) |
|---|---|---|
| Cleaning house (light) | 2.5 | 85 |
| Cleaning house (vigorous) | 3.8 | 129 |
| Vacuuming | 3.3 | 112 |
| Mopping | 3.5 | 119 |
| Gardening (light) | 3.0 | 102 |
| Gardening (moderate) | 4.0 | 136 |
| Mowing lawn (push mower) | 5.5 | 187 |
| Shoveling snow | 6.0 | 204 |
| Playing with kids (moderate) | 4.0 | 136 |
| Playing with kids (vigorous) | 5.8 | 197 |
| Grocery shopping | 2.3 | 78 |
| Cooking | 2.5 | 85 |
| Standing | 1.8 | 61 |
| Sitting | 1.3 | 44 |
Factors Affecting Calorie Burn
Body Weight
Heavier individuals burn more calories performing the same activity:
Walking (3.5 mph) for 30 minutes:
- 120 lbs person: 117 calories
- 150 lbs person: 146 calories
- 180 lbs person: 175 calories
- 200 lbs person: 195 calories
The difference is approximately 20-25% for every 30 lbs of body weight.
Exercise Intensity
Higher intensity burns more calories per minute:
30-minute cycling:
- Leisure pace (<10 mph): 136 calories
- Moderate pace (12-14 mph): 272 calories
- Vigorous pace (16-19 mph): 408 calories
Intensity matters more than duration for maximizing calorie burn.
Exercise Duration
Longer exercise duration burns more total calories, but there are diminishing returns:
Running (6 mph) for a 150 lb person:
- 15 minutes: 167 calories
- 30 minutes: 333 calories
- 45 minutes: 500 calories
- 60 minutes: 667 calories
Fitness Level
- Beginners: Burn slightly more calories (less efficient movement)
- Trained athletes: Burn fewer calories (more efficient)
- Muscle mass: More muscle = higher resting metabolism
However, trained individuals can sustain higher intensities, potentially burning more calories overall.
Age and Gender
Age: Metabolism decreases 2-3% per decade after age 30
- 20-year-old burns ~5% more than 40-year-old
- 20-year-old burns ~10% more than 60-year-old
Gender: Men typically burn 5-10% more calories than women
- Higher muscle mass percentage
- Lower body fat percentage
- Different hormonal profiles
Environmental Factors
- Temperature: Extreme heat or cold increases calorie burn (5-10%)
- Altitude: Higher altitude increases burn (10-20% at high elevations)
- Terrain: Hills and uneven surfaces increase burn (20-40%)
- Wind resistance: Headwinds increase calorie burn in cycling/running
Calories Burned for Weight Loss
Creating a Calorie Deficit
To lose weight, burn more calories than you consume:
Weight Loss Goals:
- 1 lb per week: 500-calorie deficit daily (3,500/week)
- 2 lbs per week: 1,000-calorie deficit daily (7,000/week)
- Sustainable: Combine diet reduction + exercise
Example Weight Loss Plans
Goal: Lose 1 lb per week (500-calorie deficit)
Option 1: Exercise Only
- Run 5 miles at 6 mph (500 calories) daily
- Or walk 90 minutes at 3.5 mph daily
Option 2: Balanced Approach
- Reduce diet by 250 calories
- Exercise to burn 250 calories (30 min jogging)
Option 3: Diet Focus
- Reduce diet by 400 calories
- Light exercise 100 calories (20 min walking)
Recommended: Combination approach for best results and sustainability.
Exercise for Maximum Calorie Burn
Most Efficient Exercises (per hour for 150 lb person):
- Running (8 mph): 782 calories
- Jump rope: 748 calories
- Swimming (vigorous): 680 calories
- Cycling (16-19 mph): 816 calories
- Rowing machine (vigorous): 714 calories
- HIIT training: 600-800 calories
- Kickboxing: 680 calories
- Stair climbing: 544 calories
HIIT vs Steady-State Cardio
High-Intensity Interval Training (HIIT)
Pros:
- Burns more calories per minute
- Increases EPOC (afterburn effect)
- Preserves muscle mass better
- Time-efficient workouts
- Boosts metabolism for 24-48 hours
Cons:
- More demanding on joints
- Requires longer recovery
- Not suitable for beginners
- Higher injury risk
Calorie Burn: 400-600 calories per 30 minutes + 50-150 afterburn
Steady-State Cardio
Pros:
- Easier to sustain for longer periods
- Lower injury risk
- Better for building endurance
- Can be done daily
- Mentally less demanding
Cons:
- Burns fewer calories per minute
- Minimal afterburn effect
- Can lead to muscle loss
- Adaptation reduces effectiveness
Calorie Burn: 200-400 calories per 30 minutes, minimal afterburn
Which is Better?
For maximum calorie burn: HIIT (when accounting for afterburn) For sustainability: Steady-state For best results: Combination of both
Tracking Calorie Burn Accurately
Using Heart Rate Monitors
Heart rate-based calorie estimates are more accurate than MET tables:
Accuracy:
- Heart rate monitors: ±10-15% error
- MET-based calculators: ±20-30% error
- Fitness trackers: ±15-25% error
- Gym equipment displays: ±20-40% error
Best devices:
- Chest strap heart rate monitors (most accurate)
- Smartwatches with HR sensors
- Fitness trackers with built-in HR
Fitness Tracker Tips
- Input accurate stats: Weight, age, height, gender
- Wear correctly: Snug fit for heart rate accuracy
- Update regularly: Recalibrate after weight changes
- Cross-reference: Compare with multiple sources
- Focus on trends: Relative changes matter more than absolute numbers
Manual Tracking Methods
Pros:
- No equipment needed
- Forces awareness of activity
- Can be very accurate with effort
Cons:
- Time-consuming
- Requires discipline
- Easy to forget or misestimate
Common Mistakes to Avoid
Overestimating Calorie Burn
Gym equipment and calculators often overestimate by 20-30%:
Realistic adjustments:
- Reduce treadmill estimates by 15-20%
- Reduce elliptical estimates by 25-30%
- Reduce stationary bike estimates by 10-15%
Eating Back All Exercise Calories
Problem: If you burn 500 calories and eat 500 extra calories, you won’t lose weight.
Solution:
- Only eat back 50% of exercise calories
- Account for estimation errors
- Focus on hunger cues, not calculations
Ignoring Non-Exercise Activity
NEAT (Non-Exercise Activity Thermogenesis) accounts for 15-30% of daily burn:
- Taking stairs instead of elevator
- Walking during phone calls
- Standing desk usage
- Fidgeting and spontaneous movement
Impact: Can add 200-500 calories per day
Comparing Yourself to Others
Calorie burn is highly individual:
- Body composition differences
- Fitness level variations
- Metabolic efficiency
- Genetic factors
Focus on your own progress, not comparisons to others.
Frequently Asked Questions
How many calories should I burn per day to lose weight?
To lose 1-2 pounds per week, create a deficit of 500-1,000 calories per day through diet and/or exercise. Burning 200-500 calories through exercise combined with reducing intake by 300-500 calories is a sustainable approach.
Is it better to burn calories through cardio or strength training?
Cardio burns more calories during the workout, but strength training builds muscle, which increases your resting metabolic rate. Best approach: Combine both for optimal results.
How accurate are calories burned calculators?
MET-based calculators are accurate within ±20-30% for most people. Individual variations in metabolism, fitness level, and exercise efficiency affect actual calorie burn. Use calculators as estimates, not exact measurements.
Can I lose weight by exercise alone without dieting?
Yes, but it’s difficult. To lose 1 lb per week through exercise alone requires burning an extra 500 calories daily (equivalent to running 5 miles). Combining exercise with moderate calorie reduction is more effective and sustainable.
Do I burn more calories in the morning or evening?
Time of day has minimal impact on calorie burn during exercise. However, exercising in the morning may boost metabolism slightly throughout the day. Choose a time that fits your schedule and when you perform best.
How long after exercising does my body continue burning calories?
EPOC (Excess Post-Exercise Oxygen Consumption) or “afterburn” lasts 6-48 hours depending on intensity:
- Light exercise: 1-2 hours of minimal afterburn
- Moderate exercise: 2-6 hours, 10-50 extra calories
- HIIT/intense exercise: 24-48 hours, 50-200 extra calories
Does muscle really burn more calories than fat?
Yes. Muscle tissue burns approximately 6 calories per pound per day at rest, while fat burns only 2 calories per pound. However, the difference is modest: 10 lbs of extra muscle only burns about 40 additional calories daily.
Why do I burn fewer calories as I get lighter?
Lighter bodies require less energy to move. A 200 lb person burns significantly more calories walking than a 150 lb person because they’re moving more mass. Adjust your calorie targets as you lose weight.
Conclusion
Understanding calories burned during exercise helps you create effective weight loss plans and make informed fitness decisions. This free calories burned calculator provides estimates based on scientifically validated MET values, personalized to your body weight.
Remember that calorie burn calculations are estimates. Focus on consistency, progressive overload, and combining exercise with proper nutrition for best results. The most effective exercise is the one you’ll actually do consistently!
Track your workouts, monitor your progress, and adjust your approach based on results. Sustainable fitness is a journey, not a destination.
Important Note: This calculator provides estimates for educational and planning purposes. Actual calorie burn varies based on individual factors including fitness level, body composition, exercise efficiency, and metabolism. Consult with fitness professionals or registered dietitians for personalized exercise and nutrition plans, especially if you have health conditions or concerns.