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Calculate calories burned during any activity using MET values
MET Value: 9.8
MET stands for Metabolic Equivalent of Task. One MET is defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per kilogram of body weight per hour.
Calories = MET × Body Weight (kg) × Duration (hours)
For example, a 150 lb (68 kg) person running at 6 mph (MET = 9.8) for 30 minutes would burn:
9.8 × 68 kg × 0.5 hours = 333 calories
Note: MET-based calculations provide estimates within ±20% of actual calorie expenditure. For precise measurements, consider using heart rate monitors or metabolic testing.
EPOC (Excess Post-exercise Oxygen Consumption), commonly known as the "afterburn effect," refers to the increased rate of oxygen intake following strenuous activity, which leads to continued calorie burning after your workout ends.
| Activity | EPOC Duration | Extra Calories |
|---|---|---|
| Light cardio (walking) | 30-60 minutes | ~5% |
| Moderate cardio (jogging) | 1-2 hours | ~7% |
| HIIT training | 4-8 hours | ~15% |
| Heavy weight training | 12-24 hours | ~10% |
MET-based calculators are generally accurate within 10-20% for average individuals. However, actual calorie burn varies based on individual factors like age, gender, fitness level, and body composition. These calculators provide a good estimate for tracking and comparing activities.
Fitness trackers use different algorithms and may incorporate heart rate data, step counts, and personal metrics. Our calculator uses standardized MET values from research studies. Differences of 10-30% between methods are normal and both provide useful estimates.
Yes, heavier individuals burn more calories performing the same activity because they're moving more mass. This is why the formula multiplies MET value by body weight. A 200 lb person will burn more calories running than a 150 lb person at the same speed.
This depends on your goals. For weight loss, eating back all exercise calories defeats the purpose of creating a calorie deficit. For weight maintenance or performance, eating back 50-75% of exercise calories is often recommended. Always account for the uncertainty in calorie burn estimates.
High-intensity activities burn the most calories per minute: running at fast paces (12+ METs), jump rope (10-12 METs), swimming butterfly (13.8 METs), and competitive sports like squash (12 METs). However, sustainability matters more than intensity for total calorie burn.
One pound of fat equals approximately 3,500 calories. A 150 lb person running at 6 mph burns about 600 calories per hour, so it would take roughly 6 hours of running to burn 1 pound of fat through exercise alone. This is why combining diet and exercise is most effective for weight loss.
Yes, muscle tissue burns about 6 calories per pound per day at rest, while fat burns about 2 calories per pound per day. Building muscle through strength training increases your resting metabolic rate, helping you burn more calories 24/7, not just during exercise.
No, spot reduction is a myth. When you burn calories through exercise, your body decides where to take fat from based on genetics and hormones. The best approach is overall calorie deficit through diet and exercise, combined with strength training to build muscle in desired areas.
This calculator provides estimates for educational purposes only and should not be considered medical advice. Calorie burn calculations are approximations based on average MET values and may vary significantly between individuals. Always consult with a healthcare provider or certified fitness professional before starting any new exercise program, especially if you have pre-existing health conditions. Individual results may vary based on age, gender, fitness level, body composition, and other factors.