Exercise Calorie Burn Calculator

Frequently Asked Questions

How is exercise calorie burn estimated?

Using MET values from the Compendium of Physical Activities: kcal/min = (MET × 3.5 × weight kg) / 200, or equivalently MET × kg × hours. For example, running at 6 mph (MET 9.8) for 30 min for a 70 kg person burns about 343 kcal.

How accurate are MET-based estimates?

Plus or minus 15-20% for individuals. MET tables average across populations and do not account for fitness, body composition, terrain, or efficiency. Wearables with a chest-strap heart rate monitor or a calibrated power meter are usually closer.

Why do fitness trackers and gym machines disagree?

Different algorithms (heart-rate-based vs. accelerometer vs. ergometer power) and assumed body data. Treadmill and elliptical consoles are typically inflated by 10-25% because they ignore your real weight. Use a single device for trends rather than comparing across devices.

Should I eat back exercise calories?

Most calorie-burn estimates over-report. Eating back about 50-70% of estimated burn is a reasonable starting point if you want to keep a defined deficit. Adjust based on weekly weight trends. This is general information, not medical advice - consult your doctor before making changes to your health, diet, or exercise routine.

Provided by AllCalculators.io
Free online calculators for everyday. No registration required.

Estimates for informational purposes only.

Important Disclaimer: Estimates for informational purposes only.

This calculator provides estimates for informational purposes only. Results are based on assumptions and may not reflect actual outcomes. Consult qualified professionals in relevant fields before making important decisions based on these results.

JavaScript is required to use the interactive calculator above. The questions and answers below remain readable without JavaScript.

How This Calculator Works

This calculator uses the MET (Metabolic Equivalent of Task) formula to estimate calories burned during exercise. The formula is: Calories = MET × weight (kg) × time (hours). MET is a ratio comparing the energy cost of an activity to your resting metabolic rate, so 1 MET is what you burn sitting still and a 9.8 MET run (about 6 mph) burns nearly 10 times that rate per minute. MET values come from the Compendium of Physical Activities (Ainsworth and colleagues), the most widely cited reference in exercise physiology.

MET Values for Common Activities

Walking (3.5 mph): MET 4.3 - light effort, easy to sustain

Jogging (5 mph): MET 8.3 - moderate cardiovascular load

Running (6 mph): MET 9.8 - the classic 10 minutes-per-mile pace

Running (8-10 mph): MET 11.5-12.8 - high intensity, large calorie burn

Cycling (12-14 mph): MET 8.0 - steady recreational pace

Swimming freestyle, moderate: MET 7.0 - full-body, low-impact

HIIT / circuit training: MET 8-10 - bursts of very high effort

Weightlifting (vigorous): MET 6.0 - lower during rest, higher during sets

Yoga (Hatha): MET 2.5 - low intensity, but meaningful over long sessions

Why Heavier People Burn More Calories

Because MET is multiplied by body weight in kilograms, a heavier person always burns more calories performing the same activity for the same duration. Moving more mass requires more energy. A 200 lb (91 kg) runner burns roughly 33% more per mile than a 150 lb (68 kg) runner at the same pace, all else equal. This is true for walking, running, cycling, and just about every weight-bearing activity.

EPOC: The Afterburn Effect

EPOC (Excess Post-Exercise Oxygen Consumption) describes the elevated calorie burn that continues after intense exercise ends. After high-intensity sessions like HIIT or heavy strength training, your body can burn an extra 6-15% of the session's calories over the next 24-48 hours as it repairs muscle tissue, restores oxygen stores, and normalizes hormones. Steady low-intensity work produces minimal EPOC, so do not count on a long, easy walk to keep burning for hours afterward.

NEAT: Non-Exercise Activity Thermogenesis

NEAT covers all the calories you burn from movement that is not formal exercise: fidgeting, walking to the car, standing, doing chores, chasing kids. For most people NEAT contributes 15-30% of total daily energy expenditure (TDEE). Adding 2,000-4,000 daily steps and breaking up long sitting blocks can rival the calorie impact of a structured workout, especially on rest days.

Accuracy and Limitations

MET-based estimates can be off by 20-30% depending on individual fitness, body composition, environmental conditions, terrain, and exercise form. Use these numbers as useful approximations, not precise measurements. Heart-rate-based estimates from a chest strap, or wattage from a power meter or smart trainer, narrow the error margin. If you are using calorie burn to manage body weight, eat back only a portion of what the calculator shows and track weekly weight trends to confirm the deficit is real.

Exercise Calorie Burn Calculator

Frequently Asked Questions

Related Fitness Calculators