Calories Burned Calculator

Calories = MET x Weight(kg) x Duration(hours). MET (Metabolic Equivalent of Task) measures exercise intensity relative to rest. Walking has a MET of ~3.5, running ~8-12, cycling ~6-10. Heavier people burn more calories performing the same exercise because they have more mass to move.

High-intensity exercises burn most per hour: running (~600-1000 cal/hr), jump rope (~800-1000), swimming (~500-700), cycling hard (~600-800). Intensity matters more than activity type — a slow walk burns far fewer calories than a brisk run even for the same duration. HIIT can maximize calorie burn in minimal time.

Yes. Muscle burns ~3x more calories than fat at rest (6 cal/lb muscle vs 2 cal/lb fat). Building muscle through resistance training increases your BMR (basal metabolic rate), meaning you burn more calories 24/7. This is why strength training is valuable for long-term weight management.

Approximately 3,500 calories = 1 pound of fat. To lose 1 lb/week: create a 500 calorie/day deficit (through diet + exercise combined). Exercise alone rarely produces significant weight loss without dietary changes — it is much easier to not eat 500 calories than to burn 500 extra calories.

MET-based calculations are estimates — actual calorie burn varies by fitness level, body composition, terrain, weather, and individual metabolism. Fitness trackers and heart rate monitors give more personalized estimates but still have 10-20% error margins. Use these as guidelines rather than exact numbers.