How are calories burned during exercise calculated?

Calories burned are commonly estimated using MET values, body weight, and duration. MET represents the energy cost of an activity relative to rest.

Why does body weight affect how many calories I burn?

Heavier individuals usually burn more calories doing the same activity because moving more mass requires more energy.

Which exercise burns the most calories?

Higher-intensity activities that use large muscle groups, such as running, vigorous cycling, and jumping rope, tend to burn the most calories per minute.

How accurate are calorie burn calculators?

They are useful estimates, but individual results vary based on fitness, technique, temperature, terrain, and body composition.

Should I eat back the calories I burn from exercise?

That depends on your goal. For fat loss, many people avoid eating back all exercise calories. For high training volumes, some replacement may be appropriate.

Does muscle mass affect calorie burn during exercise?

Muscle mass has a strong effect on resting metabolism, while total body mass is a major driver of calorie burn during many activities.

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

⚡TDEE 📉Deficit 👟Running Calories

Formula, sources and limitations

How this estimate is produced

Published method

Implemented method: Calories = MET × weight(kg) × time(h)

Sources

2024 Adult Compendium of Physical Activities
Journal of Sport and Health Science, 2024

Important limitations

MET values are population averages and do not measure an individual's energy expenditure.
Fitness, movement efficiency, terrain, and device error can change actual expenditure.

A citation describes the source method; it does not mean this website or its implementation has been clinically validated or independently reviewed. See the methodology, editorial policy, and medical disclaimer.

What to do next

📉

Build Your Deficit

Factor exercise into your overall calorie deficit

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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.

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