Calories Burned Calculator
Use the following calculators to estimate calories burned during activities based on duration or distance.
Calories Burned by Duration
Calories Burned by Distance
For walking, running, or cycling only
Understanding Calorie Burn
How Calculations Work
Calculations use MET (Metabolic Equivalent) values that represent exercise intensity compared to rest. The formula is:
Calories = MET × Weight (kg) × Time (hours)
How to Calculate Calories Burned
- Determine Your Basal Metabolic Rate (BMR): This is the number of calories your body needs to maintain basic physiological functions at rest. You can use the Mifflin-St Jeor Equation to estimate your BMR:
- For men:
[ BMR = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} – 5 \times \text{age (years)} + 5 ] - For women:
[ BMR = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} – 5 \times \text{age (years)} – 161 ]
- For men:
- Calculate Total Daily Energy Expenditure (TDEE): Multiply your BMR by an activity factor that corresponds to your lifestyle:
- Sedentary (little or no exercise): BMR × 1.2
- Lightly active (light exercise/sports 1-3 days/week): BMR × 1.375
- Moderately active (moderate exercise/sports 3-5 days/week): BMR × 1.55
- Very active (hard exercise/sports 6-7 days a week): BMR × 1.725
- Super active (very hard exercise, physical job, or training twice a day): BMR × 1.9
- Calculate Calories Burned During Specific Activities: Use the following formula to estimate calories burned during a specific activity:[ \text{Calories Burned} = \text{MET} \times \text{weight (kg)} \times \text{duration (hours)} ]
- MET (Metabolic Equivalent of Task): This is a value that represents the energy cost of physical activities. Here are some common MET values for various activities:
- Walking (3.5 mph): 3.8 METs
- Running (6 mph): 9.8 METs
- Cycling (12-14 mph): 8.0 METs
- Swimming (moderate effort): 7.0 METs
- Yoga: 2.5 METs
- Weightlifting: 3.0 METs
- MET (Metabolic Equivalent of Task): This is a value that represents the energy cost of physical activities. Here are some common MET values for various activities:
Example Calculation
Let’s say you want to calculate the calories burned by a 70 kg (154 lbs) person who runs for 30 minutes at a pace of 6 mph (9.8 METs).
- Convert duration to hours: 30 minutes = 0.5 hours
- Use the formula: [ \text{Calories Burned} = 9.8 , \text{MET} \times 70 , \text{kg} \times 0.5 , \text{hours} ] [ \text{Calories Burned} = 9.8 \times 70 \times 0.5 = 343 , \text{calories} ]
Online Calculator
If you prefer a more automated approach, you can use online calculators that allow you to input your weight, activity type, and duration to get an estimate of calories burned. Many fitness apps and websites offer this functionality.
Conclusion
Understanding how to calculate calories burned can help you manage your weight, improve your fitness, and achieve your health goals. Whether you choose to do the calculations manually or use an online tool, being aware of your energy expenditure is a valuable part of maintaining a healthy lifestyle.