Calorie Burn Calculator
Estimate calories burned based on activity, duration, and weight.
What this calculator does
It estimates calories burned using MET values for different activities, your body weight, and duration.
How calories burned are calculated
Calories ≈ MET × weight(kg) × duration(hours). MET reflects the intensity of the activity.
Who should use this
- Fitness enthusiasts tracking workouts
- People planning weight management
Examples
- Running 6 mph for 45 min at 70 kg → ≈ 630 kcal
- Cycling 12–14 mph for 30 min at 80 kg → ≈ 320 kcal
Understanding Calorie Burn
What is MET? (Metabolic Equivalent of Task)
MET (Metabolic Equivalent of Task) measures exercise intensity. 1 MET = resting metabolic rate (sitting quietly). Higher MET values indicate more intense activities:
- Light (1-3 METs): Walking slowly, light housework
- Moderate (3-6 METs): Brisk walking, cycling, dancing
- Vigorous (6+ METs): Running, swimming, high-intensity training
Calories burned = MET × weight(kg) × duration(hours). MET values are standardized estimates that may vary by individual fitness level.
Calories Burned vs Heart Rate
Heart rate can estimate calorie burn, but it's less accurate than MET-based calculations. Factors affecting accuracy:
- Fitness level: Fit individuals burn calories more efficiently
- Age and gender: Metabolic rates vary
- Body composition: Muscle burns more calories than fat
- Activity type: Different activities have different efficiency
Heart rate monitors provide estimates, but MET-based calculations using activity type are generally more accurate for calorie burn estimation.