Calories Burned
Calculate calories burned for 45+ activities using MET values from the 2024 Compendium. Includes food equivalents and weekly projections.
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Heavier people burn more for same activity 3,500 cal ≈ 1 lb of fat CDC: 150–300 min moderate/week
Ready to run the numbers?
Why: Knowing calorie burn helps with weight management and training planning. MET-based estimates are the gold standard.
How: Calories = MET × Weight(kg) × Duration(hours). MET values come from the 2024 Compendium of Physical Activities.
Run the calculator when you are ready.
Calories Burned Calculator — 45+ Exercises & Activities
Calculate calories burned using official MET values. Includes food equivalents, weekly projections, and activity comparisons.
🔥 Workout Scenarios — Click to Load
Exercise Details
Calories by Duration (Running (6.0 mph / 10 min mile))
Top 10 Calorie-Burning Activities (30 min)
Max Burn by Activity Category
Calculation Breakdown
For informational purposes only — not medical advice. Consult a healthcare professional before acting on results.
🏥 Health Facts
1 MET = resting metabolic rate
— Compendium
3,500 calories ≈ 1 pound body fat
— CDC
Key Takeaways
- Calories = MET × Weight(kg) × Hours — the gold-standard formula from the Compendium of Physical Activities
- 1 MET = energy cost of sitting quietly (~1 kcal/kg/hr). Running at 6 mph = 9.8 METs (nearly 10x resting)
- The CDC recommends 150-300 minutes/week of moderate activity or 75-150 min/week of vigorous activity
- To lose 1 lb/week, create a 3,500 calorie deficit (500 cal/day through exercise and/or diet)
Did You Know?
3. How It Works
Calories = MET × Weight(kg) × Duration(hours). MET (Metabolic Equivalent of Task) is from the 2024 Compendium. 1 MET = resting metabolic rate. Running at 6 mph ≈ 9.8 METs.
4. Expert Tips
Use 2024 Compendium
800+ activities with validated MET values
Heavier = more burn
Same activity burns more at higher weight
Consistency beats intensity
Regular moderate exercise > rare intense
3,500 cal = 1 lb
Roughly 500 cal/day deficit for 1 lb/week loss
5. Activity Intensity Comparison
| Activity | MET | 155 lb, 30 min |
|---|---|---|
| Walking (3 mph) | 3.5 | ~140 cal |
| Running (6 mph) | 9.8 | ~390 cal |
| Cycling (12 mph) | 8.0 | ~320 cal |
| HIIT/CrossFit | 12.0 | ~480 cal |
6. Frequently Asked Questions
How accurate are calorie burn calculations?
MET-based calculations are within 10-20% of measured values for most people. Actual burn varies with age, fitness level, body composition, and genetics. Heart rate monitors and fitness trackers add accuracy by measuring actual intensity. Use these estimates as a solid guideline, not an exact measurement.
What is a MET value?
MET (Metabolic Equivalent of Task) is the ratio of an activity's metabolic rate to the resting metabolic rate. 1 MET = sitting quietly. 3 METs = 3x resting energy expenditure. The 2024 Compendium catalogs MET values for 800+ activities from scientific studies.
Does muscle mass affect calories burned?
Yes. Muscle tissue is more metabolically active than fat. People with more lean muscle mass have higher basal metabolic rates and burn more calories at rest and during exercise. However, the MET formula uses total body weight, so the difference is already partially captured.
Which exercise burns the most calories?
High-intensity activities like running (10 mph = 14.5 METs), jump rope (11.8 METs), and CrossFit/HIIT (12 METs) burn the most per minute. However, the best exercise is one you'll consistently do. Moderate activities done regularly outperform intense activities done rarely.
How many calories should I burn per day?
The CDC recommends 150+ min/week of moderate activity (about 1,000 cal/week from exercise). For weight loss, aim for a total daily deficit of 500-1,000 calories through combined diet and exercise. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) total intake.
What is EPOC?
Excess Post-Exercise Oxygen Consumption — you burn extra calories for 12–24 hours after intense exercise. HIIT can increase post-exercise burn by 6–15%.
7. Quick Stats
8. Sources
9. Disclaimer
⚠️ Warning: Calorie calculations are estimates based on MET values from the 2024 Compendium of Physical Activities. Actual calories burned vary based on age, fitness level, body composition, genetics, and exercise intensity. Consult a healthcare provider before starting a new exercise program, especially if you have existing health conditions. This is not medical or nutritional advice.
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