Calories Burned Calculator
Calculate calories burned during exercise using MET (Metabolic Equivalent) values for various activities.
Understanding Calorie Burn
Calories burned during exercise depend on activity type, intensity, duration, and body weight. MET (Metabolic Equivalent) represents exercise intensity as multiples of resting metabolic rate—1 MET equals calories burned at rest. Walking at 3 mph = 3.5 MET; running at 6 mph = 9.8 MET; cycling at 12-14 mph = 8.0 MET. The formula: Calories = MET × weight (kg) × time (hours). Heavier individuals burn more calories during the same activity. Intensity matters significantly—increasing speed dramatically increases MET value and calorie burn. Use this calculator to understand activity impact on daily calorie deficit for weight loss. Remember: exercise is just one part of the equation. Diet controls about 80% of weight loss; exercise adds the remaining 20%. Combine regular exercise with calorie deficit and protein intake for optimal body composition. Higher intensity intervals burn more calories in less time than steady-state cardio. Recovery activities (stretching, yoga) have low MET values but aid flexibility and reduce injury risk.