Calories Burned Calculator
Calculate calories burned during any physical activity using MET (Metabolic Equivalent) values. Choose from 30+ activities including running, walking, cycling, swimming, weight training, and sports.
How many calories do different exercises burn?
Calorie burn varies by intensity, weight, and duration. High intensity (per hour for 150 lb person): Running 8 mph = 861 cal, Swimming laps = 528 cal, Cycling 14+ mph = 708 cal, HIIT = 639 cal. Moderate: Brisk walking = 300 cal, Weight lifting = 216 cal, Yoga = 183 cal. Light: Stretching = 144 cal, Leisurely walking = 204 cal. Heavier people burn more calories. Double intensity can increase burn by 50-100%. Use MET values for accurate estimates: Calories = METs × weight (kg) × hours.
Does exercise really help with weight loss?
Yes, but diet is more important (80% diet, 20% exercise). Why exercise helps: Burns calories (creates deficit), builds muscle (increases metabolism), improves adherence (feel better), preserves muscle during weight loss. Reality check: 30 min run = 300 cal, 1 donut = 300 cal. Easier to not eat donut than run 30 min. Best approach: Combine calorie deficit from diet (-500 cal/day) with exercise (burn 200-300 cal/day). Exercise alone rarely causes significant loss without diet control. Focus on both for best results.
How accurate are calorie burn estimates?
Estimates have 20-30% error margin. Factors affecting accuracy: Individual metabolism (varies ±20%), fitness level (fit people burn less doing same activity), body composition (more muscle = higher burn), exercise form/efficiency, temperature, genetics. Most accurate methods: Metabolic chamber (lab only), VO2 max testing (expensive). Moderate accuracy: Heart rate monitors with chest strap, fitness trackers (±15%). Least accurate: Machine displays, generic calculators. Use estimates as guide, adjust based on actual weight loss results over 2-3 weeks.
Should I eat back calories burned from exercise?
Depends on goal and activity level. Weight loss: Don't eat back exercise calories - creates larger deficit. Exception: Very intense/long workouts (90+ min) may need small refuel to prevent muscle loss. Maintenance: Eat back some (50-75%) since estimates overestimate burn. Muscle gain: Definitely eat back plus extra for surplus. Athletes/very active: Must eat back to fuel performance and recovery. General rule: Create deficit through diet, use exercise for health/muscle preservation, not just calorie burn. If losing >2 lbs/week or feeling weak, eat back some calories.
What burns more calories: cardio or weight training?
During exercise: Cardio burns more (running 30 min = 300 cal vs weights = 120 cal). After exercise (EPOC): Weight training has longer "afterburn" (elevated metabolism 24-48 hours). Long-term: Weight training builds muscle, increasing resting metabolism (1 lb muscle = 6-10 cal/day). Best for fat loss: Combine both - cardio for immediate calorie burn, weights for muscle preservation and metabolic boost. Ideal split: 3x weights, 2-3x cardio per week. HIIT offers both benefits: burns calories during + increases afterburn.