Fitness
🔥 Calories Burned Calculator
Calculate calories burned for 100+ activities based on duration, weight, and MET values.
🔥 MET Formula
Formula
MET × weight(kg) × hours
MET = Metabolic Equivalent
Reference
1 MET = resting rate
3.5 ml O₂/kg/min
MET values quantify energy cost relative to rest. Walking is relatively low, while running and HIIT are much higher. Actual calorie burn still depends on weight, fitness, and exercise conditions.
🏃 Activity METs
Walking (brisk)3.5–4.0
Jogging (8km/h)7.0
Cycling (moderate)6.0–8.0
Swimming6.0
Weight training3.0–6.0
HIIT8.0–12.0
💡 Tips
- ✓Higher weight = more calories
- ✓HIIT burns more per minute
- ✓EPOC adds 5–15% post-exercise
- ✓Consistency > intensity
- ✓Do not blindly trust gym machine displays
📎 Also Try
Why Estimates Vary
Calorie burn estimates are useful, but they are still estimates. Real-world values vary based on fitness, efficiency, temperature, terrain, and movement quality.
Exercise for Weight Loss
Exercise supports weight loss best when paired with diet. It can help preserve muscle and improve overall energy expenditure.