Calculate how many calories you burn during exercise and daily activities. Get accurate estimates based on your weight, activity type, duration, and intensity using scientifically validated MET values.
Your body weight significantly impacts calorie burn. Heavier individuals burn more calories performing the same activity because it requires more energy to move a larger mass.
| Activity (30 minutes) | 125 lbs (57 kg) | 155 lbs (70 kg) | 185 lbs (84 kg) |
|---|---|---|---|
| Walking (3.5 mph) | 120 cal | 149 cal | 178 cal |
| Running (6 mph) | 295 cal | 372 cal | 444 cal |
| Cycling (moderate) | 210 cal | 260 cal | 311 cal |
| Swimming (moderate) | 180 cal | 223 cal | 266 cal |
| Weight Training | 90 cal | 112 cal | 133 cal |
| Yoga (Hatha) | 120 cal | 149 cal | 178 cal |
| Jump Rope | 300 cal | 372 cal | 444 cal |
| HIIT Training | 240 cal | 298 cal | 355 cal |
MET (Metabolic Equivalent of Task) measures energy expenditure. One MET equals the energy used at rest (approximately 1 calorie per kilogram per hour). Higher MET values indicate more intense activities.
To lose 1 pound of fat, you need to burn approximately 3,500 calories. Here's how long it takes to burn 500 calories (for a 155 lb / 70 kg person):
Muscle tissue burns more calories than fat tissue, even at rest. Individuals with higher muscle mass burn approximately 6 calories per pound of muscle per day, compared to 2 calories per pound of fat.
Higher intensity activities burn more calories per minute and create an "afterburn effect" (EPOC) where your body continues burning extra calories for up to 48 hours after exercise.
As you become more fit, your body becomes more efficient, potentially burning slightly fewer calories for the same activity. However, improved fitness allows you to exercise at higher intensities.
Men typically burn more calories than women due to higher muscle mass. Metabolism naturally slows with age, reducing calorie burn by approximately 2-3% per decade after age 30.
Cardio burns calories during exercise, while strength training builds muscle that burns calories 24/7. Aim for 3-4 cardio sessions and 2-3 strength sessions per week.
Daily activities like walking, standing, and fidgeting can burn 300-800 extra calories per day. Take stairs, park farther away, and use a standing desk.
HIIT alternates intense bursts with recovery periods, burning more calories in less time and creating a significant afterburn effect that lasts 24-48 hours.
Gradually increase workout intensity, duration, or resistance by 5-10% weekly to continue challenging your body and burning more calories.
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