Calories Burned Calculator
Calculate how many calories you burn during various activities and exercises. Perfect for fitness tracking, weight management, and workout planning.
Calculate Calories Burned
Enter your weight, select an activity, and duration:
Understanding Calories Burned
Calories burned during activities depend on your weight, the intensity of the activity (measured in METs), and the duration. MET stands for Metabolic Equivalent of Task.
How MET Values Work
MET values represent the energy cost of activities:
- 1 MET = Energy used at rest (sitting quietly)
- 3 METs = 3 times the energy of resting
- 10 METs = 10 times the energy of resting
MET Values for Common Activities
| Activity | MET Value | Intensity |
|---|---|---|
| Sleeping | 0.9 | Very Low |
| Computer Work | 1.3 | Very Low |
| Walking Slowly | 2.0 | Low |
| Brisk Walking | 4.0 | Moderate |
| Gardening | 3.0 | Low-Moderate |
| Swimming Leisure | 4.0 | Moderate |
| Cycling Leisure | 4.0 | Moderate |
| Running 6 mph | 10.0 | Vigorous |
| Running 8 mph | 13.0 | Very Vigorous |
| Jumping Rope | 10.0 | Vigorous |
| Basketball | 8.0 | Vigorous |
Calorie Burning Formula
The calculator uses the standard formula:
Factors Affecting Calorie Burn
⚖️ Body Weight
Heavier people burn more calories for the same activity
🏃 Activity Intensity
Higher intensity activities burn more calories per minute
⏱️ Duration
Longer activities burn more total calories
💪 Fitness Level
Fitter individuals may burn calories more efficiently
Daily Calorie Burn Examples
| Activity | Duration | Calories (150 lb person) |
|---|---|---|
| Brisk Walking | 30 minutes | ~150 calories |
| Jogging | 30 minutes | ~300 calories |
| Swimming | 30 minutes | ~200 calories |
| Basketball | 30 minutes | ~240 calories |
| Sleeping | 8 hours | ~500 calories |
Weight Management Applications
- 📊 Track Daily Activity: Monitor total calories burned throughout the day
- ⚖️ Weight Loss Planning: Create calorie deficits for sustainable weight loss
- 💪 Workout Optimization: Choose activities that maximize calorie burn
- 🎯 Fitness Goals: Set realistic targets based on activity levels
💡 Tip: Combine this calculator with a BMR calculator to understand your total daily energy expenditure. Your Total Daily Energy Expenditure (TDEE) includes both resting metabolism and activity calories.
Important Considerations
- MET values are averages and can vary between individuals
- Calorie burn rates may be affected by age, fitness level, and terrain
- Always consult healthcare professionals for personalized fitness advice
- Focus on overall health rather than just calorie counting