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Calories Burned Calculator

Find out how many calories you burn during any activity

Weight 70 kg
kg
Duration 30 min
min
Activity

How are Calories Burned During Exercise Calculated?

The calculation uses MET values โ€” Metabolic Equivalent of Task. A MET value represents how much energy an activity uses compared to sitting still. Sitting quietly has a MET of 1. Brisk walking is about 4.3 METs, meaning it burns 4.3 times more energy than sitting. Running at 10 km/h is around 9.8 METs.

Calories Burned = MET ร— Weight (kg) ร— Duration (hours)
Example: Brisk walk: 4.3 ร— 70 kg ร— 0.5 hr = 150.5 calories

Heavier people burn more calories doing the same activity because it requires more energy to move greater mass. This is why calorie burn calculators always need your weight as an input.

Most Effective Exercises for Calorie Burning

Skipping rope burns the most calories per minute of almost any exercise โ€” around 12 METs, making it incredibly efficient. Running, HIIT and swimming are close behind. What matters for most people though is not the theoretical maximum but what they can actually sustain consistently. A 30-minute brisk walk done daily beats a 10-minute sprint session done twice a month.

Cricket is surprisingly decent exercise when you are actively batting or fielding โ€” more than people give it credit for. Badminton, which is hugely popular in India, is excellent cardio at around 7 METs for a proper game.

Exercise vs Diet for Weight Loss

A common frustration is that exercise alone rarely produces as much weight loss as people expect. A 30-minute brisk walk burns maybe 150-200 calories โ€” which is undone by a single samosa. This does not mean exercise is not valuable โ€” it absolutely is for cardiovascular health, mental health, muscle preservation and metabolic rate. But for weight loss specifically, diet tends to have more impact than exercise for most people. The combination of both is ideal.

Why do I burn fewer calories than my fitness tracker shows?
Fitness trackers often overestimate calorie burn by 20-30%. They use accelerometers and generic algorithms that don't perfectly account for your individual physiology. MET-based calculations also have individual variation. Use calorie burn estimates as rough guides rather than precise measurements, and don't eat back all your exercise calories if weight loss is the goal.
Does exercising on an empty stomach burn more fat?
Fasted cardio does burn a slightly higher percentage of fat during the session, but total fat loss over 24 hours is similar to fed exercise. Performance is typically worse in a fasted state, meaning you may exercise less intensely or for less time, potentially burning fewer total calories. For most people, eating a light meal before exercise and performing better is more beneficial.
How many calories should I burn per week through exercise?
Major health guidelines recommend at least 150-300 minutes of moderate intensity exercise per week or 75-150 minutes of vigorous exercise. In calorie terms, this translates to roughly 1,000-2,000 calories of exercise per week for an average person. Even 500 calories of exercise per week has meaningful health benefits compared to being completely sedentary.