Workout Calories Burned Calculator
Use this calculator to estimate how many calories you burn during your workout. Just enter your weight, choose your workout type, and input the duration to get an estimate of calories burned.
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Understanding Calories Burned During Exercise
When you exercise, your body burns calories to fuel your activity. The number of calories burned depends on several factors, including your weight, the type of exercise, and how long you work out. This calculator uses MET (Metabolic Equivalent of Task) values to estimate how many calories you burn during different activities.
What is a MET?
A MET is a unit that represents how much energy an activity uses compared to resting. 1 MET is equal to the energy you burn at rest. For example, an activity with a MET of 5 means it burns 5 times more calories than resting.
How the Calculator Works
The formula used by the calculator is:
Calories Burned = (MET × 3.5 × weight in kg × duration in minutes) ÷ 200
Weight is converted from pounds to kilograms in the formula, and duration is in minutes. This equation provides an estimate of calories burned based on the MET value for the selected activity.
Common MET Values for Activities
| 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 |
How to Maximize Calories Burned
- Increase intensity: Higher intensity means more calories burned per minute.
- Include full-body movements: Activities that engage multiple muscle groups burn more calories.
- Extend duration: A longer workout means more calories burned.
Tracking Calories for Weight Loss
Tracking calories burned can help you maintain a calorie deficit, which is essential for weight loss. Combine this with a healthy diet, and you can optimize your fitness results.