Calories Burned Calculator
Calories burned during exercise depends on the activity, your body weight, and how long you exercise. This calculator uses validated MET (Metabolic Equivalent of Task) values for accuracy.
How Exercise Calorie Burn is Calculated
MET Values Explained
MET (Metabolic Equivalent of Task) expresses the energy cost of an activity relative to rest. A MET of 1 = resting. Running at 10 km/h has a MET of ~8. Calories = MET × weight (kg) × duration (hours).
Why Your Weight Matters
A heavier person burns more calories doing the same activity because more energy is needed to move more mass. A 90 kg person burns roughly 30% more calories than a 70 kg person doing the same workout.
Don't Eat Back Exercise Calories
Calorie burn estimates can be 25–50% off. Exercise trackers consistently overestimate. As a rule, don't eat back more than 50% of estimated exercise calories when in a fat loss phase.
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