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About This Calculator
The number of calories you burn during physical activity depends on the exercise type, intensity, duration, and your body weight. This calculator uses MET values — metabolic equivalents assigned to hundreds of activities — to estimate energy expenditure for everything from walking to swimming to weightlifting. Accurate calorie burn estimates help you balance exercise with nutrition for more effective weight management.
Quick Tips
- 1 Calorie burn estimates can be off by 15-20%, so use them as guides.
- 2 You burn more calories exercising in cold weather than warm.
- 3 Post-exercise oxygen consumption adds 5-15% extra burn after intense workouts.
Example Calculation
A 170 lb person runs for 45 minutes at 6 mph (10 min/mile).
Calories burned: 510 cal | MET value: 9.8 | Per minute: 11.3 cal | Equivalent: 4.3 miles walked
How Calorie Burn is Calculated
Calorie burn is estimated using MET (Metabolic Equivalent of Task) values. MET represents the ratio of energy expended during an activity compared to rest. A MET of 1 equals resting metabolism. Running at 6 mph has a MET of about 9.8, meaning you burn roughly 10 times more calories than at rest.
Factors Affecting Calorie Burn
Body weight is the biggest factor — heavier individuals burn more calories during the same activity. Exercise intensity, duration, fitness level, age, and environmental conditions (heat and cold increase calorie burn) also play roles. Heart rate monitors provide more personalized estimates than MET-based calculations.
MET Values for Common Activities
Running (6 mph): 9.8 MET. Walking (3.5 mph): 4.3 MET. Cycling (12-14 mph): 8.0 MET. Swimming: 6.0 MET. Jumping rope: 12.3 MET. Yoga: 3.0 MET. Weightlifting: 6.0 MET. These values represent moderate intensity for each activity.
Using Calorie Data for Weight Management
Understanding calorie burn helps you plan exercise for weight management goals. To lose one pound of fat, you need to burn approximately 3,500 calories more than you consume. Combining dietary adjustments with exercise is more effective and sustainable than relying on exercise alone.
Frequently Asked Questions
High-intensity activities like jumping rope (12.3 MET), running (9.8 MET), and vigorous cycling burn the most calories per minute. However, the best exercise is one you enjoy and can do consistently, as total weekly calorie burn matters more than per-session intensity.
Yes, heavier individuals burn more total calories during the same activity because it takes more energy to move a larger body. A 200-pound person burns about 18% more calories than a 170-pound person doing the same exercise for the same duration.
MET-based estimates are approximate and can vary 10-20% from actual calorie burn. They do not account for individual fitness level, body composition, or exercise intensity variations. For more accuracy, use a heart rate monitor or fitness tracker.
Yes, this is called Excess Post-Exercise Oxygen Consumption (EPOC) or the "afterburn effect." High-intensity interval training and heavy resistance training produce the greatest EPOC, burning additional calories for up to 24-48 hours after exercise.