Calories Burned Calculator
Calculate how many calories you burn during various exercises based on your weight, duration, and activity intensity.
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Calories Burned Calculator
Estimate how many calories you burn during physical activities based on your weight, exercise duration, and intensity.
These results are for reference only and were developed for educational and testing purposes. You can also directly access and review the source code, including the logic and free APIs used on this page.
Calories Burned Results
Equivalent Exercises for Similar Calories
| Exercise | Intensity | Duration Needed |
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Calories Burned Calculator Guide
The Calories Burned Calculator estimates how many calories you expend during various physical activities based on your weight, exercise duration, and intensity. This guide provides instructions on using the calculator and objective information about exercise energy expenditure.
How to Use the Calories Burned Calculator
Follow these steps to calculate calories burned during exercise:
- Enter Your Weight: Input your weight in kilograms or pounds.
- Select Exercise: Choose from various physical activities.
- Select Intensity: Choose light, moderate, or vigorous intensity.
- Enter Duration: Input exercise duration in minutes (1-600).
- Calculate: Click "Calculate Calories Burned" to view results.
Understanding MET Values
Calculations use MET (Metabolic Equivalent of Task) values:
What is MET?
- MET = ratio of working metabolic rate to resting metabolic rate
- 1 MET = energy cost of sitting quietly (~1 kcal/kg/hour)
- Higher MET values indicate more intense activities
Common MET Values
- Light Intensity (1.1-2.9 METs): Slow walking, light housework
- Moderate Intensity (3-5.9 METs): Brisk walking, recreational swimming
- Vigorous Intensity (≥6 METs): Running, competitive sports
Calculation Formula
Calories Burned = MET × Weight (kg) × Duration (hours)
Factors Affecting Calories Burned
Several factors influence actual calorie expenditure:
Body Weight
- Heavier individuals burn more calories for same activity
- Calculation adjusts automatically based on input weight
Exercise Intensity
- Higher intensity burns more calories per minute
- Vigorous activities may burn 2-3× more than light activities
Individual Factors
- Body composition (muscle burns more than fat)
- Fitness level (fit individuals may be more efficient)
- Environmental conditions (heat/cold can increase expenditure)
Exercise Intensity Guidelines
Select the intensity that matches your effort level:
Light Intensity
- Easy breathing, can sing comfortably
- Little to no perspiration
- Examples: Slow walking, light yoga, casual cycling
Moderate Intensity
- Noticeable breathing but can hold conversation
- Light sweating after 10 minutes
- Examples: Brisk walking, recreational swimming, doubles tennis
Vigorous Intensity
- Deep, rapid breathing, difficult to hold conversation
- Profuse sweating within minutes
- Examples: Running, competitive sports, high-intensity interval training
Calorie Burn Comparison
Approximate calories burned per hour for 70kg (154lb) person:
Light Activities (200-300 kcal/hour)
- Walking slowly (2.8 mph): 280 kcal
- Light housework: 240 kcal
- Golf (with cart): 250 kcal
Moderate Activities (350-500 kcal/hour)
- Brisk walking (3.5 mph): 350 kcal
- Recreational swimming: 420 kcal
- Cycling (12-14 mph): 480 kcal
Vigorous Activities (500-900 kcal/hour)
- Running (6 mph): 600 kcal
- Jumping rope: 700 kcal
- Competitive soccer: 650 kcal
Final Tips for Using the Calculator
- Be honest about your exercise intensity for accurate results.
- Use a heart rate monitor for more precise calorie estimates.
- Combine different activities for balanced fitness.
- Track progress over time to see improvements in endurance.
This calculator provides estimates based on standard MET values. Individual calorie expenditure may vary by up to 20% from these calculations.