Exercise Calorie Calculator

Exercise Calorie Calculator

Kilograms (kg) Pounds (lbs)

Walking (3.5 mph, brisk) Running (5 mph) Running (7 mph) Running (8 mph) Cycling (12-14 mph, moderate) Cycling (14-16 mph, vigorous) Swimming (laps, moderate) Weight Training (vigorous) Weight Training (light/moderate) Yoga (Hatha) HIIT / Circuit Training Elliptical Trainer Tennis (Singles) Basketball (Shooting hoops) Basketball (Game)

Estimated Energy Expenditure:

0 kcal

function calculateCalories() { var weight = parseFloat(document.getElementById('weightInput').value); var unit = document.getElementById('weightUnit').value; var metValue = parseFloat(document.getElementById('activityType').value); var duration = parseFloat(document.getElementById('durationInput').value); var resultArea = document.getElementById('resultArea'); var calorieOutput = document.getElementById('calorieOutput'); var resultText = document.getElementById('resultText'); if (isNaN(weight) || isNaN(duration) || weight <= 0 || duration <= 0) { alert('Please enter valid positive numbers for weight and duration.'); return; } var weightInKg = weight; if (unit === 'lbs') { weightInKg = weight * 0.453592; } // Formula: Calories = MET * weight_kg * (duration_hours) var caloriesBurned = metValue * weightInKg * (duration / 60); var roundedCalories = Math.round(caloriesBurned); calorieOutput.innerHTML = roundedCalories + " kcal"; resultArea.style.display = 'block'; var activityName = document.getElementById('activityType').options[document.getElementById('activityType').selectedIndex].text; resultText.innerHTML = "Based on " + duration + " minutes of " + activityName.toLowerCase() + "."; }

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How the Exercise Calorie Calculator Works

Calculating the number of calories burned during physical activity is essential for weight management and fitness tracking. This calculator utilizes the MET (Metabolic Equivalent of Task) method, which is the gold standard for estimating energy expenditure.

What is a MET?

One MET is defined as the energy cost of sitting quietly. For the average adult, this is approximately one calorie per kilogram of body weight per hour. When you engage in more intense activities, the MET value increases:

• Light Activity (< 3 METs): Slow walking, light stretching.
• Moderate Activity (3 to 6 METs): Brisk walking, moderate cycling, doubles tennis.
• Vigorous Activity (> 6 METs): Jogging, competitive sports, HIIT training.

The Calculation Formula

Total Calories = MET value × Body Weight (kg) × (Duration in minutes / 60)

Example Calculation

If a person weighs 70 kg (approx. 154 lbs) and goes for a 30-minute run at 5 mph (MET value of 8.3):

1. Convert duration to hours: 30 / 60 = 0.5 hours.
2. Multiply: 8.3 (MET) × 70 (kg) × 0.5 (hrs).
3. Result: 290.5 calories burned.

Factors Influencing Calorie Burn

While this calculator provides a highly accurate estimate, several individual factors can influence the actual number of calories your body burns:

• Body Composition: Muscle tissue is more metabolically active than fat tissue. People with higher muscle mass burn more calories even while performing the same exercise.
• Age: Metabolism naturally slows down with age, primarily due to the loss of muscle mass.
• Environmental Conditions: Exercising in extreme heat or cold requires the body to expend more energy to regulate internal temperature.
• Fitness Level: As you become more fit, your body becomes more efficient. You may actually burn fewer calories doing the same workout as you did when you were a beginner.

Frequently Asked Questions

Is walking as good as running for weight loss?

While running burns more calories per minute, walking a longer distance can result in the same total calorie burn. Weight loss depends on total energy expenditure vs. intake.

Does the calculator include my BMR?

This calculator includes the "total" energy used during that window of time, which includes your Basal Metabolic Rate (BMR) for those specific minutes.