Calculate calories burned during exercise, sports, and daily activities. Get accurate estimates based on your weight, activity type, and duration with detailed breakdowns.
Calories burned during physical activity depends on several factors including body weight, exercise intensity, duration, and individual metabolism. Understanding how many calories you burn helps with weight management, fitness planning, and setting realistic exercise goals.
The number of calories burned varies significantly between individuals and activities. More intense activities and longer durations generally result in higher calorie expenditure, while body weight also plays a crucial role in determining total calories burned.
Where MET = Metabolic Equivalent of Task
Used for walking, running, and cycling activities
| Activity | MET Value | Intensity | 125 lbs | 155 lbs | 185 lbs |
|---|---|---|---|---|---|
| Walking (2.0 mph) | 2.5 | Light | 150/hr | 186/hr | 222/hr |
| Walking (3.5 mph) | 4.3 | Moderate | 258/hr | 319/hr | 381/hr |
| Running (6 mph) | 9.8 | Vigorous | 588/hr | 727/hr | 868/hr |
| Running (8 mph) | 11.8 | Vigorous | 708/hr | 876/hr | 1045/hr |
| Cycling (12-14 mph) | 8.0 | Moderate | 480/hr | 594/hr | 709/hr |
| Swimming (moderate) | 5.8 | Moderate | 348/hr | 431/hr | 514/hr |
| Weight Training | 6.0 | Moderate | 360/hr | 446/hr | 532/hr |
| Basketball | 6.5 | Moderate | 390/hr | 483/hr | 577/hr |
Light Intensity (2-3 METs): Activities you can perform while carrying on a conversation comfortably. Examples include slow walking, light housework, and gentle stretching.
Moderate Intensity (3-6 METs): Activities that cause a noticeable increase in heart rate and breathing but still allow conversation. Examples include brisk walking, dancing, and recreational cycling.
Vigorous Intensity (6+ METs): Activities that cause significant increases in heart rate and breathing, making conversation difficult. Examples include running, competitive sports, and high-intensity interval training.
| Activity Category | Low Intensity | Moderate Intensity | High Intensity | Duration Recommendation |
|---|---|---|---|---|
| Cardio Activities | 200-300 cal/hr | 400-600 cal/hr | 600-900 cal/hr | 30-60 minutes |
| Strength Training | 180-250 cal/hr | 300-450 cal/hr | 450-600 cal/hr | 45-90 minutes |
| Sports Activities | 250-400 cal/hr | 400-700 cal/hr | 600-1000 cal/hr | 30-120 minutes |
| Daily Activities | 100-200 cal/hr | 200-350 cal/hr | 350-500 cal/hr | Varies |
Increase Intensity: Higher intensity activities burn more calories per minute and can continue burning calories after exercise through the "afterburn effect."
Add Resistance: Including hills, weights, or resistance in your workout increases calorie burn and builds muscle mass, which increases metabolic rate.
Interval Training: Alternating between high and moderate intensity periods can increase overall calorie burn and improve fitness levels.
Consistency: Regular exercise maintains and improves metabolism, leading to better calorie burn over time.