Calorie Burn Calculator
Calculate calories burned during various physical activities based on weight and duration.
Activity Information
Unit
Body Weight
lb
Activity Type
Duration
min
Calories Burned
—kcal
Total calories burned
Per Minute
—
Per Hour
—
—
MET value: —
What is MET?
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. 1 MET equals the energy you burn at rest (about 1 calorie per kg of body weight per hour).
Calorie burn is calculated as: MET × weight (kg) × time (hours). Higher MET values indicate more intense activities.
MET Values by Activity
| Activity | MET |
|---|---|
| Sleeping | 0.9 |
| Walking (3 mph) | 3.5 |
| Weight Training | 6.0 |
| Running (6 mph) | 9.8 |
| Swimming (vigorous) | 10.0 |
| Running (9 mph) | 14.5 |
Tips for Maximizing Calorie Burn
- Increase intensity: Higher intensity burns more calories in less time. Try intervals or incline walking.
- Build muscle: Muscle tissue burns more calories at rest than fat. Include strength training.
- Stay consistent: Regular exercise boosts metabolism over time. Aim for 150+ minutes per week.
- Mix it up: Vary activities to prevent plateaus and work different muscle groups.
Important Considerations
- Estimates vary: Actual calorie burn depends on fitness level, body composition, and individual metabolism.
- Don’t overcompensate: People often overestimate calories burned and underestimate calories eaten.
- Listen to your body: Excessive exercise can lead to injury and burnout. Rest is essential.
- Focus on health: Exercise benefits extend far beyond calorie burn—mood, sleep, and longevity all improve.