Calories Burned Calculator
Calculate calories burned during various activities based on your weight and duration.
Complete Guide to burn calories and Energy Expenditure
Comprehensive guide to understanding calorie burn, how to calculate it, interpret results, and use it for fitness assessment. Includes MET values, activity intensity, and metabolic factors.
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What is Calorie Burn?
Calorie burn is the amount of energy your body uses during physical activities and daily life
Understanding Energy Expenditure
Calorie burn represents the energy your body expends during activities, measured in kilocalories (kcal). This energy comes from burning carbohydrates, fats, and proteins to fuel muscle contractions, maintain body temperature, and support vital functions.[1]
MET Formula
Standard MethodCalories = MET × Weight (kg) × Time (hours)
Example: 5 MET × 70 kg × 1 hr = 350 kcal
MET Values
Activity Scale1 MET = resting metabolic rate (1 kcal/kg/hr)
Walking: 3-5 MET, Running: 8-12 MET
MET (Metabolic Equivalent of Task) values provide a standardized way to compare the energy cost of different activities relative to rest.[2]
Standardized Measurement
MET values provide consistent comparison of activity intensity across different exercises and sports
Fitness Planning
Essential for creating workout routines, weight management plans, and tracking fitness progress
Health Assessment
Used by healthcare professionals to prescribe exercise and assess metabolic health
How to Calculate Calories Burned
Three simple steps to find your energy expenditure
Get Your Measurements
Your Weight
Example:
70 kg
(154 lbs)
Activity Duration
Example:
30 min
(0.5 hours)
Activity Type
Example:
Running
6 mph pace
MET Value
Example:
10.0
Running at 6 mph
Apply the MET Formula
Understanding the Formula Components
MET Value:
• Represents activity intensity relative to rest
Weight Factor:
• Heavier individuals burn more calories
Time Duration:
• Must be converted to hours for MET formula
Final Result:
• Total calories burned during activity
Step-by-Step Calculation
MET × Weight (kg) × Time (hours)
Example calculation:
1. MET value: 10.0 (running 6 mph)
2. Weight: 70 kg
3. Time: 30 min = 0.5 hours
4. 10.0 × 70 × 0.5
= 350 kcal burned
Alternative Example
MET × Weight (kg) × Time (hours)
Example calculation:
1. MET value: 4.5 (walking 3.5 mph)
2. Weight: 70 kg
3. Time: 60 min = 1.0 hours
4. 4.5 × 70 × 1.0
= 315 kcal burned
Interpret Your Results
Light Activity
1.5-3.0 MET
Gentle movement
Moderate
3.0-6.0 MET
Brisk walking pace
Vigorous
6.0-9.0 MET
Running pace
Very Vigorous
9.0+ MET
High intensity
MET Values & Activity Intensity
Understanding metabolic equivalents and how they relate to exercise intensity
MET Intensity Scale
Light Activities (1.5-3.0 MET)
Easy on the cardiovascular system, suitable for all fitness levels
- Light household activities (2.0 MET)
- Slow walking (2.5 mph) (2.5 MET)
- Light stretching or yoga (2.3 MET)
Moderate Activities (3.0-6.0 MET)
Recommended intensity for general health benefits
- Brisk walking (3.5 mph) (4.5 MET)
- Casual cycling (<10 mph) (4.0 MET)
- Dancing or light sports (5.0 MET)
Vigorous Activities (6.0-9.0 MET)
- Jogging (5 mph) (8.0 MET)
- Swimming laps (7.0 MET)
- Cycling (12-14 mph) (8.0 MET)
Very Vigorous (9.0+ MET)
- Running (6+ mph) (10.0+ MET)
- High-intensity interval training (12.0+ MET)
- Competitive sports (10.0-15.0 MET)
Activity Comparison
Walking (3.5 mph)
Moderate intensity activity
MET: 4.5
~300 kcal/hr for 70kg person
Running (6 mph)
Vigorous intensity activity
MET: 10.0
~700 kcal/hr for 70kg person
Important Note
MET values are standardized estimates based on average metabolic rates. Individual calorie burn can vary by ±20% depending on factors like fitness level, body composition, efficiency of movement, and environmental conditions. These values provide excellent comparisons between activities but should be considered estimates for personal use.[3]
Calories Burned During Exercises
Specific calorie burn rates for common physical activities
Calorie Burn Rates for 70 kg (155 lb) Adult
Running (5 mph)
8.0 MET~600 kcal/hr
Mayo Clinic data: ~606 kcal/hr for 73 kg person[1]
Brisk Walking (3.5 mph)
4.5 MET~300 kcal/hr
Mayo Clinic data: ~314 kcal/hr for 73 kg person[1]
Cycling (Easy, <10 mph)
4.0 MET~300 kcal/hr
Mayo Clinic data: ~292 kcal/hr for 73 kg person[1]
Swimming (Moderate)
7.0 MET~420 kcal/hr
Mayo Clinic data: ~423 kcal/hr for 73 kg person[1]
Strength Training
3-6 METLight: ~200 kcal/hr
~210 kcal/hr for 73 kg person (light-moderate)[6]
Vigorous: ~600 kcal/hr
Can exceed ~420 kcal/hr (5.0-6.0 MET vigorous)[2,6]
MET Formula Explanation
MET (Metabolic Equivalent of Task) values express intensity: 1 MET = 1 kcal/kg/hr at rest. A 5 MET activity requires ~5× the resting energy (e.g., 5×70 kg×1 kcal/kg/hr ≈ 350 kcal/hr). These values are estimates—actual burn depends on body size and effort level.[1,2]
Basal Metabolic Rate (BMR)
Understanding your baseline energy needs for vital functions
What is BMR?
Basal Metabolic Rate (BMR) is the energy needed per day for vital functions at complete rest. It represents the minimum calories required to maintain breathing, circulation, and cellular processes. BMR is typically measured under strict conditions (morning, 12+ hour fast, reclining) and is the largest component of daily energy use.[7,3]
Mifflin-St Jeor Formula
Men:
BMR ≈ 10×W(kg) + 6.25×H(cm) – 5×Age(yr) + 5
Women:
BMR ≈ 10×W(kg) + 6.25×H(cm) – 5×Age(yr) – 161
BMR Examples
35-year-old man (90.7 kg, 183 cm):
≈1,882 kcal/day
35-year-old woman (68 kg, 170 cm):
≈1,409 kcal/day
Source: Healthline BMR examples[4]
Average BMR Ranges
Men: 1,400–1,700 kcal/day
Cleveland Clinic average: ≈1,696 kcal/day
Women: 1,200–1,400 kcal/day
Cleveland Clinic average: ≈1,410 kcal/day
True BMR can vary ~10% between individuals[3,4]
Resting Energy Expenditure (REE)
Energy used by your body at rest under normal conditions
Resting Energy Expenditure (REE) – often called resting metabolic rate (RMR) – is the energy used by the body at rest under normal conditions (e.g., after waking, in a comfortable environment). REE is usually measured under less restrictive conditions than BMR (e.g., a few hours after eating).[5]
In practice, REE and BMR are very similar (REE is typically up to ~10% higher). Both represent the baseline calories burned daily without physical activity. REE accounts for the majority of daily energy use – on the order of 60–70% of total expenditure.[3,5]
REE Examples
These correspond to roughly 0.95–1.0 kcal/kg/hr at rest[5]
Energy Distribution
Factors Affecting Calorie Burn
Personal and physiological factors that influence energy expenditure
Body Composition (Muscle vs. Fat)
Lean tissue (muscle, organs) is much more metabolically active than fat. Larger body size and greater muscle mass increase BMR/REE.[3]
Research Finding:
Endurance-trained athletes had ~12–16% higher RMR than sedentary controls matched for body composition.[8]
Age
BMR declines with age, largely because of loss of muscle mass and hormonal changes. Older adults typically burn fewer calories than younger adults of the same weight.[3]
Sex
Men generally have higher BMR than women, since men are on average larger and have more muscle (and higher testosterone). This causes men to burn more calories per kg of body weight.[3]
Hormones
Thyroid hormones strongly influence metabolism; excess thyroid hormone (hyperthyroidism) markedly increases BMR, while insufficient thyroid lowers it. Other hormones (cortisol, growth hormone, sex hormones) also modulate metabolic rate.[3]
Genetics and Ethnicity
Genetic factors play a role in metabolic rate. Some populations tend to have higher or lower energy needs. Research suggests genetic variation underlies differences in BMR among individuals.[3,7]
Fitness and Physical Activity Level
Regular exercise and higher fitness can raise resting calorie burn. Trained individuals often have higher RMR than sedentary peers, even after accounting for weight and composition. Resistance training can boost BMR over time by increasing muscle.[8]
Individual Variation
Each of these factors contributes to the wide variation seen in individual calorie burn. A fully accurate calorie expenditure estimate must consider weight, body composition, age, sex, and fitness level – which is why formulas and calorie calculators use multiple inputs and still provide only estimates.[3,5,7,8]
Frequently Asked Questions
Common questions about calorie burn, MET values, and energy expenditure
References & Sources
Scientific and medical sources supporting the information in this guide
[1] Mayo Clinic
"Exercise: 7 benefits of regular physical activity." Mayo Clinic Health Information. Comprehensive exercise calorie data for various activities including running, walking, cycling, and swimming.mayoclinic.org
[2] Compendium of Physical Activities
"2011 Compendium of Physical Activities: A Second Update of Codes and MET Values." Medicine & Science in Sports & Exercise. Official database of MET values for physical activities and exercise intensity classification.pacompendium.com
[3] American College of Sports Medicine (ACSM)
"ACSM's Guidelines for Exercise Testing and Prescription." Evidence-based exercise intensity guidelines and standardized MET value protocols for fitness assessment.acsm.org
[4] Harvard Health Publishing
"Calories burned in 30 minutes for people of three different weights." Practical calorie burn data for common physical activities across different body weights.health.harvard.edu
[5] Encyclopedia Britannica
"Energy expenditure." Academic reference on resting energy expenditure (REE), metabolism, and energy balance in humans.britannica.com
[6] Wisconsin Department of Health Services
"Physical Activity and Exercise." Public health data on calorie burn during strength training and resistance exercises.dhs.wisconsin.gov
[7] NIH/PMC Database
"Metabolism and energy expenditure research." Scientific studies on BMR, genetic factors affecting metabolism, and physiological determinants of calorie burn.pmc.ncbi.nlm.nih.gov
[8] PubMed/NIH Research
"Exercise and metabolic rate studies." Peer-reviewed research on exercise effects on resting metabolic rate, body composition, and individual variations.pubmed.ncbi.nlm.nih.gov
Medical Disclaimer
This information is for educational purposes only and should not replace professional medical advice. Always consult with qualified healthcare providers for personalized exercise recommendations. Calorie burn calculations are estimates and may vary based on individual circumstances.
Data Sources & Accuracy
All MET values are sourced from the official Compendium of Physical Activities and validated scientific research. Calculations follow established exercise physiology principles and are regularly updated to reflect current research. Last updated: 2025.