305
kcal
10.2
kcal/min
610
kcal/hr
305
kcal
10.2
kcal/min
610
kcal/hr
The Calories Burned Calculator estimates how many calories you expend during common physical activities, using body weight, duration, and the Metabolic Equivalent of Task (MET) — a scientifically validated measure of exercise intensity. Understanding calories burned during exercise helps you accurately calculate your Total Daily Energy Expenditure (TDEE), plan effective workouts, and manage your caloric balance for weight control or performance goals.
MET values represent multiples of resting metabolic rate. A MET of 1 equals the energy cost of sitting quietly; a MET of 8 (running at 6 mph) means you are burning energy 8 times faster than at rest. The MET-based formula, published in the Compendium of Physical Activities by Ainsworth et al., is the standard method used in exercise science and clinical research for estimating activity-related energy expenditure.
It's important to understand that calorie burn estimates are approximations. Individual variations in efficiency, fitness level, terrain, temperature, and equipment all affect actual expenditure. Wearable fitness trackers and heart rate monitors can provide more personalized estimates. This calculator is best used for relative comparisons — understanding how different activities and durations compare in terms of caloric cost — rather than precise measurement.
The MET-based calorie calculation formula is:
$$Calories\ Burned = MET \times 3.5 \times W_{kg} \div 200 \times T_{min}$$
Where $$MET$$ is the Metabolic Equivalent value for the activity, $$W_{kg}$$ is body weight in kilograms, and $$T_{min}$$ is exercise duration in minutes. The constant 3.5 represents the average VO2 at rest in mL/kg/min, and 200 converts the units to kilocalories. Body weight in lbs is converted to kg by dividing by 2.205. This formula calculates gross calorie expenditure (total including resting metabolism); net calories burned from exercise alone would subtract the resting rate, though gross values are more commonly used.
Calorie burn varies significantly with both body weight and exercise intensity. A heavier person burns more calories doing the same activity because more energy is required to move greater mass. High-intensity activities (running, vigorous swimming) burn 2–3 times as many calories per minute as low-intensity ones (slow walking). Consistent moderate-to-vigorous activity for 150–300 minutes per week — as recommended by WHO and CDC — burns approximately 1,500–3,000 extra calories weekly, which can contribute meaningfully to weight management.
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Running at 6 mph for 30 minutes burns approximately 362 calories for a 170 lb person — equivalent to a moderate lunch meal.
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A 200 lb person cycling for 60 minutes at moderate intensity burns approximately 636 calories — a meaningful contribution to a weekly caloric deficit.
MET stands for Metabolic Equivalent of Task. It represents how many times more energy an activity requires compared to sitting quietly (1 MET = resting metabolism). Walking at 3 mph has a MET of about 3.5 (burning 3.5x resting rate), while running at 6 mph has a MET of 8. The Compendium of Physical Activities catalogues MET values for over 800 activities.
Yes. More fit individuals are generally more metabolically efficient — they burn slightly fewer calories performing the same activity compared to less fit individuals at the same heart rate. However, fitter individuals can typically sustain higher intensities for longer, resulting in greater overall caloric expenditure during a workout session.
Moving a heavier mass requires more energy. This is why overweight individuals burn more calories performing the same activity as lighter individuals — they are carrying more weight through space. As you lose weight through exercise and diet, your calorie burn for the same activity decreases, which is one reason why exercise needs to be progressively increased to maintain the same energy deficit.
Exercise is an important component of weight management, but dietary calorie restriction is generally more efficient for weight loss. A 30-minute run burns roughly 300–400 calories, which is equivalent to one moderate snack. Most experts recommend a combination of moderate calorie reduction plus regular physical activity for sustainable weight loss and long-term weight maintenance.
Yes — this is called EPOC (Excess Post-exercise Oxygen Consumption), or the "afterburn" effect. High-intensity exercise, particularly HIIT and heavy strength training, can elevate metabolic rate for up to 24–48 hours post-exercise. However, the magnitude of this effect is often overstated; it typically adds 50–150 extra calories burned after a typical session.
Running generally burns more calories per minute than swimming at comparable perceived effort levels, primarily because running involves supporting body weight while swimming is non-weight-bearing. However, swimming has a MET of 6–10 depending on stroke and intensity, making vigorous swimming comparable to moderate running. Swimming has the added benefit of being low-impact, making it excellent for individuals with joint issues.
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