Calories Burned Calculator
Estimate the energy you expend during your favorite exercises and daily activities.
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Estimate the energy you expend during your favorite exercises and daily activities.
Whether you are tracking a caloric deficit for weight loss, or simply curious about how much energy your workout requires, our Free Calories Burned Calculator provides an accurate estimate using a scientifically backed formula.
This tool uses Metabolic Equivalent of Task (MET) values to calculate energy expenditure. The formula is:
Different activities have different MET values. For example, sitting quietly has a MET of 1.0, brisk walking has a MET of around 4.3, and fast running can have a MET of 9.8 or higher. By combining the intensity of the exercise (MET) with your specific body weight and the duration of your workout, we can calculate a highly accurate estimate of your calories burned.
Yes, significantly. It requires more energy to move a heavier mass. Therefore, a person weighing 200 lbs will burn more calories running for 30 minutes than a person weighing 150 lbs doing the exact same activity at the exact same pace.
While this calculator uses the standardized MET values adopted by fitness professionals, it is an estimate. True caloric expenditure depends on variables like age, gender, muscle mass, environmental temperature, and individual metabolic rate. However, MET calculations are generally the most accurate method available outside of a clinical laboratory.
During the actual workout, weightlifting (resistance training) burns fewer calories per minute than steady-state cardio like running. However, weightlifting builds muscle, and muscle tissue burns more calories at rest than fat tissue. Additionally, intense weightlifting creates an "afterburn effect" (EPOC), meaning you continue to burn calories at an elevated rate long after the workout ends.