Calorie Burn Calculator – Calories Burned by Exercise
Find out how many calories you burn for any exercise based on your body weight and workout duration. Uses MET (Metabolic Equivalent of Task) values for accuracy.
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How Calorie Burn Is Calculated
Calories burned = MET × body weight in kg × time in hours. MET (Metabolic Equivalent of Task) quantifies exercise intensity relative to rest (MET = 1). Running at 8 km/h has a MET of about 8. A 70 kg person running for 30 minutes: 8 × 70 × 0.5 = 280 calories.
High-Calorie vs Low-Calorie Exercises
Running and cycling burn 400–800 calories/hour depending on intensity. Swimming burns 400–700. Brisk walking burns 200–300. Weight training burns 200–400 but elevates metabolism for hours afterward (EPOC effect). HIIT is efficient because it combines high calorie burn with EPOC.
Why Exercise Alone Is Inefficient for Weight Loss
Exercise accounts for only 15–30% of total daily calorie expenditure for most people. A 30-minute run burns roughly 300 calories — equivalent to one small meal. Diet changes create far larger calorie deficits than exercise. However, exercise improves insulin sensitivity, cardiovascular health, and mental well-being independently of weight.