How Calories Burned is calculated
Uses MET (Metabolic Equivalent of Task) values from the 2011 Compendium of Physical Activities by Ainsworth et al.
Calories burned = MET × body weight (kg) × duration (hours)
MET represents how many times more energy an activity requires compared to resting (1 MET = ~1 kcal/kg/hour). Walking briskly is MET 3.5; running fast is MET 12.5.
How to use your results
Add your daily exercise calorie burn to understand your total daily energy expenditure (TDEE). This helps you set an accurate calorie target for weight loss or gain.
Note: these are gross calories including resting metabolism during the activity. Net calories burned from exercise is approximately 70–80% of the gross value shown.
Frequently asked questions
How many calories does 30 minutes of exercise burn?
It depends entirely on the activity and your weight. A 70kg person burns approximately: walking 30 min = 120 kcal, cycling moderate 30 min = 245 kcal, running 30 min = 280 kcal, HIIT 30 min = 335 kcal.
Which exercise burns the most calories?
Per hour for a 70kg person: running (600–900 kcal), cycling vigorous (700 kcal), swimming vigorous (700 kcal), rowing vigorous (550 kcal), HIIT (500–700 kcal). High-intensity activities burn most per hour.
Does weight affect calories burned?
Yes — heavier people burn more calories for the same activity because it takes more energy to move more mass. A 90kg person burns approximately 30% more calories than a 70kg person doing the same exercise.
Is the calorie burn estimate accurate?
MET-based calculations are accurate to within 10–20% for most people. Individual variation in metabolism, fitness level, and exercise efficiency affects actual burn. Fitness trackers with heart rate monitoring tend to be more accurate.
Does exercise speed up metabolism after I stop?
Yes — this is called EPOC (Excess Post-exercise Oxygen Consumption). High-intensity exercise (HIIT, heavy lifting) can elevate metabolism for 12–24 hours after exercise. The total extra calories from EPOC is typically 6–15% of the exercise calorie burn.
How many calories should I burn per day exercising?
For weight loss: 250–500 kcal/day from exercise combined with a 250–500 kcal dietary deficit creates 500–1000 kcal total deficit per day. General health guidelines recommend 150–300 minutes of moderate exercise per week.
Is strength training or cardio better for burning calories?
Cardio burns more calories during the session. Strength training builds muscle, which increases resting metabolic rate (each kg of muscle burns ~13 kcal/day at rest). Combining both is optimal for long-term calorie burn and body composition.
How accurate are fitness trackers for calorie burn?
Consumer fitness trackers (Fitbit, Apple Watch, Garmin) have 15–40% error for calorie burn, varying by activity. They're more accurate for walking/running than for strength training. Heart rate-based estimates are generally more accurate than step-based.