Calorie Burn Calculator

--Calories Burned (kcal)
--MET Value
--kcal per minute

How Many Calories Does Exercise Burn?

The number of calories burned during exercise depends on three main factors: your body weight, the intensity of the activity, and the duration. This calorie burn calculator uses Metabolic Equivalent of Task (MET) values — the gold standard for quantifying exercise intensity used in research and clinical settings worldwide.

What Is MET (Metabolic Equivalent of Task)?

MET is a ratio that compares the energy cost of an activity to your resting metabolic rate. A MET of 1.0 represents sitting quietly. Walking at a moderate pace has a MET of approximately 3.5, meaning it burns 3.5 times more energy than resting. Running at a fast pace can reach MET values above 12. The calorie formula is: Calories = MET × weight (kg) × duration (hours).

How to Maximise Calorie Burn

  • Increase intensity: Higher-intensity activities have higher MET values and burn more calories per minute.
  • Add duration: Longer sessions burn more total calories even at moderate intensity.
  • Build muscle: Greater muscle mass raises resting metabolism, increasing baseline calorie burn 24/7.
  • HIIT training: High-intensity interval training creates an "afterburn effect" (EPOC) that elevates calorie burn for hours post-exercise.

Exercise for Weight Loss

One kilogram of body fat represents roughly 7,700 kcal. To lose 0.5 kg per week through exercise alone you would need to create a 550 kcal daily deficit from activity. Most fitness guidelines recommend combining moderate dietary restriction with regular exercise for more sustainable, enjoyable results.

Frequently Asked Questions

Why does body weight affect calories burned?
Heavier people burn more calories performing the same activity because it takes more energy to move a larger mass. This is why weight is a key variable in calorie burn calculations.
Are these calorie estimates accurate?
MET-based estimates have a margin of error of about 10–20%. Individual fitness level, terrain, weather, and exercise efficiency all affect actual calorie expenditure. Fitness trackers with heart rate sensors generally provide more personalised estimates.
Does running or cycling burn more calories?
Running generally burns more calories per minute than cycling at the same effort level because it is a weight-bearing activity engaging more muscle groups. However, cycling allows longer duration at a given effort, so total calorie burn can be comparable.
What is the best exercise for burning calories?
High-intensity activities like running, jump rope, boxing, and HIIT have the highest MET values and burn the most calories per minute. The "best" exercise, however, is one you enjoy and can sustain consistently.