Calorie Burn Calculator

Calories burned depend on your weight, exercise type, intensity, and duration. The calculation uses MET (Metabolic Equivalent of Task) values - a measure of energy cost. Formula: Calories = MET × weight (kg) × duration (hours). Our calculator uses research-based MET values for accurate estimates.

This calculator provides estimates based on average values. Actual calorie burn varies by fitness level, body composition, age, and effort intensity. Heart rate monitors and fitness trackers may provide more personalized data. Use these estimates for general planning rather than precise calorie counting.

High-intensity activities burn more calories per minute: running (10-16 cal/min), cycling vigorously (10-12 cal/min), swimming (8-14 cal/min), HIIT (12-15 cal/min). However, sustainability matters - moderate activities you enjoy and do consistently burn more total calories than intense workouts you quit.

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A 500-calorie daily deficit (through diet and exercise combined) leads to about 1 pound of weight loss per week, which is sustainable. Burning 300-500 extra calories through exercise while moderately reducing food intake is more maintainable than extreme approaches.