Exercise Calorie Calculator
Calculate how many calories you burn during various physical activities and exercises. Get accurate estimates based on your body weight, activity type, and duration.
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Calculate Exercise Calories
Select an activity and enter your weight to calculate calories burned
Plan your nutrition around your workouts
Your Exercise Calorie Results
Use your calculated calorie burn to plan workouts, track progress, and adjust nutrition goals. Remember that individual variation exists, and these are evidence-based estimates.
Understanding MET Values & Exercise Calories
What are MET Values?
MET (Metabolic Equivalent of Task) represents the energy cost of physical activities as a multiple of resting metabolic rate. One MET equals the energy used while sitting quietly, approximately 3.5 ml Oâ‚‚/kg/min or 1 kcal/kg/hour.
Scientific Foundation: The 2024 Adult Compendium of Physical Activities provides the most comprehensive MET database with 1,114 activities, including 912 with directly measured values from metabolic studies.
MET Categories & Examples
Light Intensity (1.6-2.9 METs)
- • Walking slowly (2.0 mph) - 2.3 METs
- • Light housework - 2.5 METs
- • Stretching - 2.3 METs
- • Playing with children - 2.8 METs
- • Light gardening - 2.5 METs
Moderate Intensity (3.0-5.9 METs)
- • Brisk walking (3.5 mph) - 4.3 METs
- • Cycling leisurely - 4.0 METs
- • Dancing - 4.8 METs
- • Swimming laps (slow) - 5.8 METs
- • Weight lifting (light) - 3.5 METs
Vigorous Intensity (6.0+ METs)
- • Running 6 mph - 9.8 METs
- • Cycling fast (>14 mph) - 10.0 METs
- • Swimming laps (fast) - 9.8 METs
- • HIIT training - 8.0-15.0 METs
- • Competitive sports - 8.0-12.0 METs
Calorie Calculation Formula
Standard MET Formula
Example Calculation:
- • Activity: Running at 6 mph (9.8 METs)
- • Weight: 70 kg (154 lbs)
- • Duration: 30 minutes (0.5 hours)
- • Calories = 9.8 × 70 × 0.5 = 343 calories
Accuracy Factors:
- • Individual fitness level (±15%)
- • Body composition differences
- • Exercise efficiency and technique
- • Environmental conditions
Practical Exercise & Calorie Burn Tips
Maximizing Calorie Burn During Exercise
✓ Effective Strategies
- • Incorporate high-intensity intervals (HIIT)
- • Add resistance training to build lean muscle
- • Choose compound movements over isolation exercises
- • Maintain proper form to engage target muscles fully
- • Gradually increase intensity and duration
- • Cross-train with different activity types
✗ Common Mistakes
- • Relying only on cardio for calorie burn
- • Overestimating calorie burn from light activities
- • Compensating with extra food after exercise
- • Ignoring the importance of consistency
- • Focusing only on exercise duration, not intensity
- • Not accounting for individual fitness differences
Exercise Programming for Different Goals
Weight Loss Focus
- • 150-300 minutes moderate cardio weekly
- • 2-3 strength training sessions
- • HIIT 1-2 times per week
- • Daily step goal: 8,000-12,000 steps
- • Focus on sustainable intensity
Fitness Improvement
- • Progressive overload principles
- • Mix of aerobic and anaerobic training
- • Sport-specific skill development
- • Periodization for peak performance
- • Recovery and adaptation focus
Health Maintenance
- • 150 minutes moderate activity weekly
- • 2 days strength training minimum
- • Balance and flexibility work
- • Enjoyable, sustainable activities
- • Social exercise opportunities
The Afterburn Effect (EPOC)
Understanding Post-Exercise Calorie Burn
Excess Post-Exercise Oxygen Consumption (EPOC) continues burning calories after your workout ends. The intensity and duration depend on exercise type:
- • Light exercise: Minimal EPOC (<1 hour)
- • Moderate exercise: 2-4 hours elevated metabolism
- • High-intensity training: 12-24 hours afterburn
- • Strength training: 24-48 hours muscle recovery
Maximizing EPOC:
- • High-intensity interval training (HIIT)
- • Circuit training with minimal rest
- • Heavy resistance training
- • Sprint intervals
- • Compound movements
- • Longer duration high-intensity sessions
Complete Guide to Exercise Calorie Estimation
Activity Categories & MET Ranges
| Activity Category | MET Range | Examples | Calories/Hour (70kg person) |
|---|---|---|---|
| Household Activities | 2.0-4.0 | Cleaning, cooking, laundry | 140-280 |
| Walking & Hiking | 2.3-7.0 | Casual to brisk walking, hiking | 161-490 |
| Running & Jogging | 6.0-18.0 | Light jogging to competitive running | 420-1260 |
| Cycling | 3.5-16.0 | Leisurely to racing | 245-1120 |
| Swimming | 4.0-13.8 | Leisurely to competitive | 280-966 |
| Strength Training | 3.0-8.0 | Light weights to powerlifting | 210-560 |
| Sports | 4.0-12.0 | Recreational to competitive | 280-840 |
Factors Affecting Calorie Burn Accuracy
Individual Factors
Body Composition: Higher muscle mass increases metabolic rate and calorie burn during exercise.
Fitness Level: Trained individuals may burn fewer calories doing the same activity due to improved efficiency.
Age & Gender: Metabolic rate generally decreases with age, and males typically have higher baseline metabolism.
Genetics: Individual metabolic variations can cause ±20% differences in actual calorie burn.
External Factors
Environmental Conditions: Heat, cold, altitude, and humidity can increase energy expenditure.
Exercise Technique: Poor form can increase energy cost but reduce exercise effectiveness.
Equipment & Terrain: Hills, sand, water resistance, and equipment weight affect calorie burn.
Exercise Intensity: Heart rate zones and perceived exertion influence actual energy expenditure.
Comparing Exercise Types for Weight Loss
Highest Calorie Burn/Hour
- • Running 8+ mph: 800-1300+ cal/hr
- • Cross-country skiing: 600-1000 cal/hr
- • Cycling >14 mph: 700-1100 cal/hr
- • Swimming competitive: 600-950 cal/hr
- • HIIT training: 600-900 cal/hr
Most Sustainable
- • Brisk walking: 300-450 cal/hr
- • Recreational cycling: 400-600 cal/hr
- • Swimming laps: 400-700 cal/hr
- • Dancing: 300-550 cal/hr
- • Recreational sports: 400-700 cal/hr
Best for Muscle Preservation
- • Strength training: 210-560 cal/hr
- • Circuit training: 480-710 cal/hr
- • Bodyweight exercises: 350-500 cal/hr
- • Functional training: 400-600 cal/hr
- • Martial arts: 500-750 cal/hr
Frequently Asked Questions
How accurate are MET-based calorie calculations?
Why do fitness trackers often show different calorie burns than MET calculations?
Should I eat back the calories I burn from exercise?
Which exercises burn the most calories per minute?
How long does the afterburn effect (EPOC) last?
Do I burn more calories when I'm heavier?
Educational Videos & Learning Resources
Professional Exercise Science Resources
ACSM Exercise Guidelines
American College of Sports Medicine evidence-based exercise recommendations
View ACSM Guidelines →NIH Exercise Benefits
National Institute of Health comprehensive exercise and calorie information
View NIH Resources →Harvard Health Exercise Database
Harvard Medical School's comprehensive exercise calorie database
View Harvard Database →WHO Physical Activity Guidelines
World Health Organization global exercise and activity recommendations
View WHO Guidelines →Academic Research & Databases
MET Compendium Resources
Exercise Physiology Studies
Professional Certification Programs
NASM (National Academy of Sports Medicine)
Comprehensive personal training and exercise science education
View NASM Education →NSCA (National Strength and Conditioning Association)
Evidence-based strength and conditioning education resources
View NSCA Education →Digital Tools & Apps
Exercise Tracking Apps
Follow Our Fitness Content
📚 Scientific References & Resources
1. 2024 Adult Compendium of Physical Activities
"A third update of the energy costs of human activities" - Most comprehensive MET database with 1,114 activities (912 with measured values).
2. 2024 EPOC Research - Scientific Reports
"Acute interval running induces greater excess post-exercise oxygen consumption" - Latest findings on afterburn effect.
3. Ainsworth, B.E. et al. (2011)
"2011 Compendium of Physical Activities: A Second Update of Codes and MET Values." Medicine & Science in Sports & Exercise, 43(8), 1575-1581.
"Effects of exercise intensity and duration on the excess post-exercise oxygen consumption." Journal of Sports Sciences, 24(12), 1247-1264.
"Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness." Medicine & Science in Sports & Exercise.
"Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity." Clinical Cardiology, 13(8), 555-565.
7. World Health Organization (2020)
"WHO Guidelines on Physical Activity and Sedentary Behaviour." Geneva: WHO Press.
"Calories burned in 30 minutes for people of three different weights" - Evidence-based calorie burn database.
"Validity of consumer-based physical activity monitors" - Comparison of fitness device accuracy vs MET calculations.
10. Physical Activity Compendium
Official online database with the most current MET values for physical activities.
Important Disclaimers & Safety
Exercise Safety: Consult with healthcare providers before beginning any new exercise program, especially if you have existing health conditions, injuries, or have been sedentary. Start slowly and progress gradually.
Calorie Estimate Accuracy: MET-based calculations provide estimates that can vary ±5-20% from actual calorie burn due to individual factors including fitness level, body composition, exercise efficiency, and environmental conditions.
Not Medical Advice: This calculator is for educational and informational purposes only. It should not replace professional medical or fitness advice. Individual exercise prescriptions should be developed with qualified professionals.
Listen to Your Body: Stop exercising immediately if you experience chest pain, dizziness, severe shortness of breath, or other concerning symptoms. Proper warm-up, cool-down, and hydration are essential for safe exercise.