How to Calculate Calories Burned During Exercise: Complete Guide

Calories burned during exercise depend on several factors: your weight, the activity type, duration, and intensity level.
Understanding how to calculate calories burned helps you track fitness progress and manage weight effectively.

How It Works

Our calculator uses MET (Metabolic Equivalent of Task) values - a standard measure of exercise intensity.

Formula: Calories = MET × Weight (kg) × Time (hours) × 3.5 ÷ 200

Example:
70kg person running (8 METs) for 30 minutes:
8 × 70 × 0.5 × 3.5 ÷ 200 = 49 calories

Top Calorie-Burning Activities

• Running (8-11 METs): 400-550 calories/hour
• Jump Rope (7 METs): 350 calories/hour
• CrossFit (6 METs): 300 calories/hour
• Swimming (7 METs): 350 calories/hour
• Cycling (6-8.5 METs): 300-425 calories/hour

Factors That Affect Calorie Burn

• Weight: Heavier individuals burn more calories
• Intensity: Higher intensity = more calories
• Duration: Longer workouts burn more total calories
• Fitness Level: Well-trained athletes may burn fewer calories for the same activity

Tips to Maximize Calorie Burn

1. Increase Intensity: Add intervals or incline
2. Build Muscle: Muscle tissue burns more calories at rest
3. Mix Activities: Combine cardio and strength training
4. Stay Consistent: Regular exercise boosts metabolism

👉 Try our Free Calories Burned Calculator to track your workout calories.