Exercise Weight Loss Calculator
Calculate calories burned and potential fat loss based on your activity
*Estimation based on 7,700 kcal per 1kg of body fat.
How to Calculate Exercise Weight Loss
To lose weight through exercise, you must understand the relationship between metabolic equivalents (METs), your body weight, and the duration of the activity. This calculator uses the standard MET formula to estimate energy expenditure.
The formula for calories burned per minute is:
(MET × 3.5 × Weight in kg) / 200 = Calories Burned per Minute
The Importance of MET Values
MET stands for Metabolic Equivalent of Task. It represents the ratio of your working metabolic rate relative to your resting metabolic rate. One MET is the energy you spend sitting quietly. A vigorous activity like running at 10 km/h has a MET value of 10, meaning you burn 10 times more energy than you would at rest.
Realistic Weight Loss Goals
While exercise is a powerful tool for weight loss, it works best when combined with a controlled diet. Generally, it takes a deficit of approximately 7,700 calories to lose 1 kilogram of body fat. If you burn an extra 500 calories through exercise daily without increasing your food intake, you could lose roughly 0.5kg per week.
Exercise Comparison Examples
Based on a person weighing 75kg exercising for 60 minutes:
| Activity | MET Value | Calories Burned | Fat Loss (per 10 sessions) |
|---|---|---|---|
| Walking (Brisk) | 3.5 | 275 kcal | 0.35 kg |
| Swimming (Laps) | 10.0 | 787 kcal | 1.02 kg |
| HIIT Training | 8.0 | 630 kcal | 0.82 kg |
Maximizing Your Results
- Consistency: Regular moderate exercise is often more effective for long-term weight loss than sporadic high-intensity workouts.
- Strength Training: Lifting weights builds muscle mass, which increases your resting metabolic rate (you burn more calories even while sleeping).
- Hydration: Water is essential for the metabolic processes that burn fat.