Fitness Calorie Calculator
Find out how many calories you burn during your favorite workouts. Just enter your weight, choose an activity, and enter how long you exercised.
Understanding Calories Burned During Exercise
When you exercise, your body burns energy in the form of calories. The number of calories burned depends on your body weight, the type and intensity of exercise, and the duration. This calculator uses MET (Metabolic Equivalent of Task) values to estimate your total calorie expenditure.
What is a MET?
A MET is a unit that estimates how much energy an activity uses compared to resting. 1 MET is equal to your resting metabolic rate (RMR) — the number of calories your body burns at rest.
How the Calculator Works
We use MET values to estimate the calories burned during each activity. The formula is:
Calories Burned = (MET × 3.5 × weight in kg × duration in minutes) ÷ 200
Weight in pounds is converted to kilograms in the formula. This equation gives a reliable estimate of total energy expenditure during a workout.
Approximate MET Values by Activity
| Activity | MET |
|---|---|
| Running (6 mph) | 9.8 |
| Cycling (moderate effort) | 7.5 |
| Walking (3.5 mph) | 4.3 |
| Swimming (freestyle) | 8.3 |
| Weightlifting (moderate) | 3.5 |
| Yoga | 2.5 |
| HIIT / Bootcamp | 8.0 |
| Jump Rope | 12.3 |
| Aerobics (general) | 6.5 |
| Elliptical Trainer | 5.0 |
Maximizing Calorie Burn
- Increase intensity: The harder you work, the more calories you burn per minute.
- Include full-body workouts: Movements that engage more muscle groups increase energy expenditure.
- Train longer: Total calorie burn increases with time.
Tracking Calories Over Time
Tracking your calories burned during fitness activities can help you manage your weight, balance your food intake, and improve athletic performance. Combine exercise with nutrition tracking for best results.