Overview

Estimate calories burned based on exercise type, body weight, and duration. This calculator uses the MET (Metabolic Equivalent of Task) system established by the American College of Sports Medicine (ACSM) for accurate energy expenditure estimation.

Formula

Calories Burned (kcal) = MET × Body Weight (kg) × Duration (hours)

Common MET Values:
• Walking (moderate) = 3.5
• Jogging = 7.0
• Running (8 km/h) = 8.3
• Cycling (moderate) = 6.8
• Swimming (moderate) = 6.0
• Weight Training = 3.5–6.0
• Jump Rope = 12.3
• Yoga = 2.5–4.0

How to Use

1. 1Enter your body weight (e.g., 70 kg).
2. 2Select the exercise type (e.g., running, swimming, cycling).
3. 3Enter the exercise duration in minutes (e.g., 30 min).
4. 4The total calories burned will be calculated automatically.

Tips

• ✔MET values vary by intensity — select the intensity level that matches your actual effort.
• ✔Higher body weight leads to more calories burned for the same exercise.
• ✔Fasted cardio may increase fat oxidation but carries a risk of muscle loss.
• ✔EPOC (Excess Post-exercise Oxygen Consumption) adds additional calorie burn after exercise.
• ✔For more precise tracking, pair this calculator with a heart-rate-based smartwatch.

FAQ