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Calorie Burned Calculator

Estimate Energy Expenditure via MET Values

Select your activity and enter your weight to see how many calories you've burned.

Your Results

Enter your activity details to see your estimated calorie expenditure.

The Ultimate Guide to Calories Burned & Energy Expenditure

What are Calories?

In the context of nutrition and exercise, a calorie (specifically a kilocalorie or kcal) is a unit of energy. It represents the amount of heat energy required to raise the temperature of one kilogram of water by one degree Celsius. Every action your body performs—from the beating of your heart to running a marathon—requires energy in the form of calories.

Understanding how many calories you burn during physical activity is a cornerstone of weight management. Whether your goal is weight loss, muscle gain, or maintenance, knowing your energy expenditure helps you balance your "calories in" versus "calories out."

Understanding MET (Metabolic Equivalent of Task)

The Metabolic Equivalent of Task (MET) is a physiological measure expressing the energy cost of physical activities. It is defined as the ratio of metabolic rate during a specific physical activity to a reference metabolic rate, set by convention at 3.5 ml O2·kg−1·min−1 (the oxygen cost of sitting quietly).

  • 1 MET: Resting (sitting quietly).
  • 3-6 METs: Moderate-intensity activity (e.g., brisk walking).
  • >6 METs: Vigorous-intensity activity (e.g., running or competitive sports).

Our calculator uses these standardized MET values to provide a scientifically-backed estimate of your calorie burn based on your body weight and the duration of the activity.

Factors That Influence Calorie Burn

While MET values provide a great baseline, several individual factors determine exactly how many calories you burn:

1. Body Weight

A heavier person requires more energy to move their mass through space. Therefore, a 200lb person will burn more calories running a mile than a 150lb person at the same speed.

2. Muscle Mass

Muscle tissue is more metabolically active than fat tissue. People with higher lean body mass burn more calories even at rest and during exercise.

3. Age & Gender

Metabolism generally slows with age due to muscle loss. Men often have higher calorie needs due to typically higher muscle mass and larger frames.

4. Intensity

The harder you work, the more oxygen your body consumes, and the more calories you burn. This is why "vigorous" activities have much higher MET values.

How to Maximize Your Calorie Burn

If your goal is to increase your energy expenditure, consider these strategies:

  • High-Intensity Interval Training (HIIT): Alternating between bursts of intense effort and recovery periods can significantly spike calorie burn and create an "afterburn" effect (EPOC).
  • Resistance Training: Building muscle increases your Basal Metabolic Rate (BMR), meaning you burn more calories 24/7.
  • NEAT (Non-Exercise Activity Thermogenesis): Increase daily movement outside of the gym—take the stairs, walk while on the phone, or use a standing desk.

The Science of Weight Loss

To lose one pound of fat, you generally need a cumulative deficit of approximately 3,500 calories. By using this calculator to track your exercise burn and combining it with a BMR Calculator and Daily Calorie Needs tool, you can create a precise plan for sustainable weight management.

Frequently Asked Questions

Running burns more calories per minute because it is a higher-intensity activity (higher MET). However, walking is easier on the joints and can often be sustained for much longer durations. The "best" exercise is the one you can perform consistently.

Yes, it's scientifically known as Excess Post-exercise Oxygen Consumption (EPOC). After intense exercise, your body uses extra energy to restore oxygen levels, remove lactic acid, and repair muscle tissue. While significant after HIIT, it usually only accounts for 6-15% of the total calories burned during the session.

Fitness trackers often use heart rate data, which can be more personalized than MET values. However, both are estimates. Trackers can sometimes overestimate burn by including your BMR (calories you would have burned anyway) in the total exercise count.

Quick Tips

  • Be honest about your intensity level.
  • Don't count "rest time" in your duration.
  • Track your weight weekly for accurate calculations.
  • Combine exercise with a balanced diet for best results.
  • Use a heart rate monitor for more precise tracking.

Important Links

All Health Calculators BMI & Health Status Basal Metabolic Rate Daily Calorie Needs TDEE Calculator

Related Tools

Macro Calculator Body Fat Calculator Ideal Weight Finder
Learn More

Exercise Energy Expenditure:

Medical Disclaimer

This Calorie Burned calculator is for educational and informational purposes only. Results are estimates based on standardized MET values and may not reflect your actual energy expenditure. It should not be used as a medical diagnosis or a substitute for professional medical advice. Always consult with a qualified healthcare provider or certified fitness professional before starting any new intense exercise program.