Calorie Burn Calculator

Calculate calories burned during exercise based on weight, duration, and intensity

How Does the Calorie Burn Calculator Work?

Our calorie burn calculator uses the scientifically-proven MET (Metabolic Equivalent of Task) method to estimate calories burned during exercise. The formula is:

Calories burned = (MET × weight in kg × 3.5) ÷ 200 × duration in minutes

MET values represent the energy cost of physical activities as multiples of resting metabolic rate. Different exercises and intensity levels have different MET values, making this calculator highly accurate for estimating calorie expenditure.

Exercise MET Values by Intensity

Running

Low: 7.0 MET | Moderate: 9.8 MET | High: 11.5 MET

Cycling

Low: 4.0 MET | Moderate: 6.8 MET | High: 8.5 MET

Walking

Low: 2.0 MET | Moderate: 3.5 MET | High: 5.0 MET

Jump Rope

Low: 8.0 MET | Moderate: 10.0 MET | High: 12.3 MET

Swimming

Low: 6.0 MET | Moderate: 8.0 MET | High: 10.0 MET

Strength Training

Low: 3.5 MET | Moderate: 5.0 MET | High: 6.5 MET

Understanding Calorie Burn During Exercise

Calculating calories burned during exercise is essential for anyone looking to manage their weight, improve fitness, or track their daily energy expenditure. Our free calorie burn calculator provides accurate estimates based on scientific MET values and your personal metrics.

Factors That Affect Calorie Burn

Several factors influence how many calories you burn during exercise:

Body Weight: Heavier individuals burn more calories performing the same activity
Exercise Intensity: Higher intensity workouts result in greater calorie expenditure
Duration: Longer workout sessions burn more total calories
Exercise Type: Different activities have varying energy demands
Age and Gender: These factors affect your basal metabolic rate
Fitness Level: More conditioned individuals may burn calories more efficiently

Most Effective Exercises for Calorie Burning

Based on MET values, here are some of the most effective exercises for burning calories:

Jump Rope: One of the highest calorie-burning exercises, great for cardiovascular fitness
Running: Excellent for burning calories and improving endurance
Swimming: Full-body workout that's easy on joints while burning significant calories
Cycling: Low-impact exercise that can burn substantial calories, especially at higher intensities
Strength Training: Burns calories during and after exercise due to the afterburn effect
Walking: Accessible to most people and effective for steady calorie burn

Tips for Maximizing Calorie Burn

Increase exercise intensity gradually to burn more calories
Combine cardio and strength training for optimal results
Stay consistent with your exercise routine
Monitor your heart rate to ensure you're working at the right intensity
Include interval training to boost calorie burn
Stay hydrated and maintain proper form during exercises

Using This Calculator for Weight Management

This calorie burn calculator is an excellent tool for weight management and fitness planning. By understanding how many calories you burn during different activities, you can:

Create a balanced calorie deficit for weight loss
Plan your daily calorie intake based on your activity level
Compare the effectiveness of different exercises
Set realistic fitness goals based on calorie burn targets
Track your progress over time

Remember, while this calculator provides accurate estimates based on scientific data, individual results may vary. Factors like genetics, health conditions, and personal fitness levels can all influence actual calorie burn. Always consult with healthcare professionals before starting any new exercise program.

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