Calculate calories burned during exercise and physical activities.
A calorie burn calculator estimates the calories burned during physical activity based on your weight, activity type, and duration. Since muscle mass, fitness level, and individual metabolism vary, these are estimates — but they provide a useful guide for weight management and fitness planning. Our exercise calorie calculator covers dozens of common activities.
Calorie burn is estimated using MET (Metabolic Equivalent of Task) values: Calories = MET × Weight (kg) × Time (hours). MET values represent energy expenditure relative to rest. Sitting = 1.0 MET. Brisk walking = 3.5 MET. Running at 8 km/h = 8.0 MET. Swimming = 6.0 MET. Cycling at 20 km/h = 8.0 MET.
For a 70kg person: Walking 30 minutes (5 km/h) ≈ 147 calories. Running 30 minutes (10 km/h) ≈ 336 calories. Cycling 30 minutes (moderate) ≈ 252 calories. Swimming 30 minutes ≈ 252 calories. Yoga 30 minutes ≈ 126 calories. HIIT 30 minutes ≈ 336-420 calories. Strength training 30 minutes ≈ 168-210 calories.
The best exercise for weight loss is the one you enjoy and will do consistently. High-intensity interval training (HIIT) burns more calories per minute than steady-state cardio and continues burning calories for hours after exercise (EPOC effect). Strength training builds muscle, which increases your resting calorie burn permanently. Combining both gives the best long-term fat loss results.
A 30-minute run burns approximately 300 calories — the equivalent of just one large samosa or a small piece of cake. Diet is responsible for 70-80% of weight loss results while exercise accounts for 20-30%. Exercise is crucial for health, fitness, and maintaining weight loss, but for initial weight loss, dietary changes create the calorie deficit far more efficiently than exercise alone.
Your daily calorie burn depends on your BMR (base metabolism) plus activity level. An average adult burns 1,800 to 2,500 calories per day.
High-intensity activities like running, swimming, cycling, and HIIT burn the most calories. Running at 8 km/h burns about 600 calories per hour.
Yes! Muscle tissue burns more calories at rest than fat tissue. Building muscle through strength training increases your resting metabolic rate.
To lose 1 kg of fat, you need to create a calorie deficit of approximately 7,700 calories through diet, exercise, or a combination of both.
