Calories Burned Calculator
How the Calories Burned Calculation Works
This calculator uses the MET (Metabolic Equivalent of Task) method to estimate energy expenditure. MET is a physiological measure expressing the energy cost of specific physical activities. One MET is defined as the energy you use while resting (approx. 3.5 milliliters of oxygen per kilogram of body weight per minute).
The standard scientific formula used for this calculation is:
Calories Burned = (MET * 3.5 * Weight in kg) / 200 * Duration in minutes
Why Weight and Intensity Matter
Energy expenditure is directly proportional to your body mass. A person weighing 90kg will burn more calories than a person weighing 60kg performing the same activity for the same duration because it takes more energy to move a larger mass. Similarly, higher intensity activities (like running vs. walking) have higher MET values, leading to a higher calorie burn rate.
Example Calculation
If a person weighs 80 kg and goes for a 30-minute run at 6 mph (which has a MET value of 9.8):
- (9.8 * 3.5 * 80) / 200 = 13.72 calories per minute
- 13.72 * 30 minutes = 411.6 Total Calories Burned
Common MET Values for Physical Activities
| Activity | MET Value | Intensity Level |
|---|---|---|
| Sitting quietly | 1.0 | Sedentary |
| Walking (Casual) | 3.0 | Light |
| Cycling (Moderate) | 8.0 | Vigorous |
| Running (8 mph) | 13.5 | High |
| Circuit Training | 8.0 | Moderate/High |
Factors That Affect Your Calorie Burn
While this calculator provides a scientifically grounded estimate, individual results may vary based on several factors:
- Age: Younger individuals often have a higher basal metabolic rate.
- Body Composition: Muscle tissue burns more calories at rest than fat tissue.
- Environmental Factors: Exercising in extreme heat or cold can increase calorie burn as the body works to maintain temperature.
- Fitness Level: As you become more fit, your body becomes more efficient, potentially burning fewer calories for the same intensity.
Frequently Asked Questions
Is this calculator accurate?
It provides a highly reliable estimate based on metabolic research, but it does not account for individual heart rate, body fat percentage, or specific metabolic health.
Should I include rest time in my duration?
For the most accurate results, only count the time you are actively performing the exercise. If you are doing weightlifting with 2-minute rests between sets, subtract the rest time or select a lower MET value that represents a "moderate" session.