Calories Burned Calculator

It is only natural that different amounts of activities, of different intensity, burn a different number of calories. That is why each activity has its particular metabolic equivalent for a task (MET). It is determined by how much energy the body uses during the performance of a certain physical activity. This number is standardized so that it can be effectively used by different people. It is also easier to compare different types of exercises to each other in such a method. One MET can be defined either as 1kcal per kg of bodyweight per hour and is approximately equivalent to the energy you spend sitting at rest or in a form of oxygen uptake, where 1 MET equals 3.5 ml per kg per minute.

Just like physical activity lifestyles, which have their numeric equivalent, there are different groups of physical activities which are divided according to their METs, such as:

Calories Burned Calculator: Vigorous-Intensity Activity

As may be obvious from its name, this type of activity involves vigorous exercising and requires 6.0 or greater METs. Some of the examples include walking with the speed of 4.5 to 5 mph (around 7.2 to 8 km/h), running, doing aerobics, carrying heavy loads upstairs, shoveling snow or soil by hand, etc.

Calories Burned Calculator: Moderate-Intensity Activity

This type of activity requires fewer METs than the vigorous-intensity activity but is still quite energy-consuming. It requires from 3.0 up to 6.0 METs. Walking at a speed of 3 to 4 mph (4.8 to 6.4 km/h), cleaning by mopping or vacuuming, and others, belong to this group.

Calories Burned Calculator: Light-Intensity Activity

With required 1.6 and up to 3.0 METs, light-intensity activity examples include walking with the speed of 2 or less mph (3.2 or less km/h), standing in line, cooking, and others.

Calories Burned Calculator: Low-Intensity Activity

The least vigorous physical activity requires a mere 1.0 to 1.5 METs and used to be called “sedentary activity”. This type of activity is very common and may make up more than 50% of the waking time of a common adult. It includes sitting, lying, and reclining. Standing still also belongs to this category, with an energy expenditure of 1.5.

Now, that you know all the things you need to learn about METs, it is time to get back to counting calories.


The equation for the Exercise Calories Burned Calculator is:

Duration of physical activity in minutes × (MET × 3.5 × your weight in kg) / 200 = Total calories burned.

The way you organize your workout has a huge impact on how effective you are at burning calories. If you want to burn the maximum number of calories, you need to use the maximum amount of muscle fibres at the same time. The more muscle fibres you activate, the more energy your body needs to contract those muscles. As a result, you burn more calories.

(Scroll down to the bottom for the complete MET table used)


Which Other Factors Affect How Many Calories You Burn During Training?

You may have noticed how people on the same diet, who perform the same amount of physical activity may have different results. This happens due to certain factors, which affect the number of calories you burn during the workout, such as:


People who are a bit older find it more difficult to perform the same physical activity which they easily performed during the days of their youth. With age, you spend more effort to reach a higher intensity level of activity.

Another important aspect of age is connected to metabolism. As you get older, your metabolism, unfortunately, slows down. It is a natural process associated with the proportion of muscle mass in your body. In adolescence and in your twenties, you have more muscles in your body that need more energy. As you get older, you gradually lose muscle mass and put on extra pounds of fat. This may be a pretty much invisible process at first, but eventually becomes a very unpleasant surprise. You exercise and consume calories as before, but still gain weight. This is why it is recommended to gradually reduce your calorie intake as you age, otherwise you may start to gain weight. Calories burned calculator adjusted for age can help you in this respect as well.

Body Composition

This partially explains why buffed people eat a lot and may nevertheless not gain weight. The more muscle mass you have – the more calories certain activity burns.

That is why training recommendations differ for the three basic body types. Read more on

Thin ectomorphs, Mesomorphs & Endomorphs. This makes training very important for all types. The more you gain muscle mass, the more efficiently you lose excess fat.

Intensity Of Breathing

Your oxygen intake may help identify how difficult it is for you to perform certain exercises and how much effort you spend. If you breathe heavily and fast you burn more calories, and every litre of oxygen you breathe in makes your body burn 5 calories.

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up.

Fitness Level

This aspect partially explains why you should always gradually increase the amount or the difficulty of your workout. The higher fitness level you have – the fewer calories you burn performing the same activity. That’s the reason why you may hit a plateau at some point – a state when you can’t seem to progress despite performing all the same things you’ve done before. That is why it is important to gradually increase physical activity.

Rest period

The rest period between exercises plays an important role in how many calories you burn during your workout. In this regard, you need to try to find a balance between the weight and load that you can handle and the rest period between exercises. In fact, unless you simply don’t put in enough effort during your workout, you will have to reduce the amount of weight that you can lift slightly if you decide to shorten your rest time. You will achieve a balanced situation when your rest period is short (about 45-60 seconds), and you feel tension and fatigue. This way, you can maximize the numbers displayed on the calories burned running calculator without sacrificing muscle growth.

Amount of Sleep

A healthy diet and regular exercise are believed to be the main factors for effective weight loss. This is certainly true. However, due to the focus on these two elements, one important factor is often overlooked. This factor is healthy sleep. Intuitively, the relation between sleep and weight loss is more difficult to understand than the obvious effects of exercise and diet. It’s time to clarify it.

First, there is a significant relation between sleep, stress, and weight loss success. People who sleep less than six hours a day perform worse in terms of weight loss than those who sleep about eight hours. In addition, people with high levels of stress and lack of sleep are half as likely to lose weight as those who get enough sleep.

Secondly, lack of sleep increases appetite. Poor sleep increases hunger cravings as your body requires energy from another source. Those who don’t sleep enough are more likely to resort to late-night snacking, choosing the most carbohydrate-rich and fatty foods. And those are not exhaustive negative effects of poor sleep on your weight loss success.

Lack of sleep can not only significantly worsen your wellness by causing insulin resistance, thus increasing the risk of type 2 diabetes and obesity, but also reduce your metabolism and making your body burn fewer calories.


Which Other Factors DO NOT Affect How Many Calories You Burn During Training?

Eating before workout

Many people try not to eat before exercise, thinking that it will increase the number of calories burned. In fact, if you don’t eat anything before exercising, you most likely just won’t be able to exercise intensely enough. As a result, the number of calories burned may even drop.

There is no research to show that eating, not eating, or reducing the amount of food before exercise has any effect on how much calories you burn during your workout. You will likely burn about the same number of calories, if not less, by skipping breakfast.

So, you don’t need to skip meals before exercising. On the contrary, a good and healthy breakfast will energize you and allow you to exercise longer and harder. It’s best to have breakfast an hour or more before your workout, and if you have less time, opt for lighter options like banana and yogurt. It’s also important to eat within two hours after your workout to provide your muscles with energy to grow. Snacks and meals high in carbohydrates (but not simple ones!) and protein are best.

The time of the workout

Many also find that the time of day they exercise affects the amount of calories they burn. This not true as well. If you are a night owl and don’t have the energy to work out intensely in the morning, there is no point in pushing yourself. Morning, afternoon, and evening alone do not affect the number of calories you can burn. So, schedule your training sessions when you are most comfortable and energized for a vigorous workout.


How Many Calories Should I Burn To Lose 10 Pounds?

0.5 kg equals approximately 3, 500 calories. Cutting 500 – 1000 calories a day will make you lose 0.5 -1kg a week, which is a recommended amount and pace. So, to lose 10kg, you need to burn 35, 000 calories.

How Many Calories Do I Burn Sleeping?

Even when you sleep, your body requires energy for maintenance of the proper functioning of all your organs. You burn calories to support breathing, heartbeat, blood circulation, etc. Sleeping equals 0.9 METs.

So, to find out how many calories you burn sleeping use the following formula:

Duration of your sleep (in minutes) × (0.9 × 3.5 × your weight in kg) / 200 = Total calories burned

How Can I Increase The Number Of Calories I Burn A Day Without Going To The Gym?

Firstly, you don’t have to go to the gym if you want to burn more calories. All you need is to add a bit more movement to your routine. Simple things like taking the stairs instead of an elevator, going for a short walk after work, or using a bicycle to get to work instead of a car will make a significant difference in the number of your daily burnt calories. Secondly, you can burn more calories even by periodically walking across the room while you are on the phone, watching the TV, reading a book, or shopping online.



Despite a great variation of nutritional plans, they are all based on the main principle of a successful weight loss – burning more calories than you consume. To implement this practice into reality, you need to count how many calories your body burns during your everyday life and how many calories the exercise which you prefer burns. You can find this out using the calories burned calculator. Your total energy expenditure (TEE) equals your basal metabolic rate (BMR) multiplied by your physical activity level (PAL).

Having calculated that, you will know how many calories your body requires daily. Now, all you need is to calculate how many calories you spend during a workout, and then cut your general daily caloric intake of 500 to 1, 000 calories, and stick to your new routine. However, some factors may also affect the number of calories you spend, which is why your calculations may not be 100% accurate. You can minimize some of those effects by getting enough sleep, balancing out the rest time between exercises, and creating a healthy nutrition plan. It must contain all necessary macronutrients, including complex carbohydrates, unsaturated fat, and protein from seafood and plant-based sources. Don’t bother with time of your workouts, since it has no meaningful impact on the calories burned. Cancelling your breakfasts in effort to torch more calories is not productive as well. Instead, opt for healthy and balanced breakfast filled with protein to achieve impressive muscle growth.

Keep in mind, that you still should consult a specialist before making any drastic changes in your diet or training plan.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!



Type of Activity MET
Treading water, moderate effort, general 3.5
Backstroke, recreational 4.8
Breaststroke, recreational 5.3
Water areobics, water callsthenics 5.5
Laps, freestyle, front crawl, slow, light or moderate effort 5.8
Lake, ocean, river 6
Leisurely, not lap swimming, general 6
Sidestroke, general 7
Synchronized 8
Crawl, medium speed, ~50 yards / minute, vigorous effort 8.3
Backstroke, general, training or competition 9.5
Laps, freestyle, fast, vigorous effort 9.8
Crawl, fast speed, ~75 yards / minute, vigorous effort 10
Breaststroke, general, training or competition 10.3
Butterfly, general 13.8
Mountain Bike, uphill, vigorous 14
Mountain Bike, competitive, racing 16
BMX 8.5
Mountain Bike, general 8.5
5 – 10 mph, leisure, to work or for pleasure 4
10-11.9 mph, leisure, slow, light effort 6.8
12-13.9 mph, leisure, moderate effort 8
14-15.9 mph, racing or leisure, fast, vigorous effort 10
16-19 mph drafting, very fast, racing general 12
20 mph, racing 15.8
unicycling 5
Walking, 2.5 mph 3
Walking, 2.8 to 3.2 mph, level, moderate pace, firm surface 3.5
Walking, 3.5 mph, level, brisk, firm surface, Walking for exercise 4.3
Walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade 5.3
Walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade 8
Walking, 4.0 mph, level, firm surface, very brisk pace 5
Walking, 4.5 mph, level, firm surface, very, very brisk 7
Walking, 5.0 mph, level, firm surface 8.3
Walking, 5.0 mph, uphill, 3% grade 9.8
Walking, for pleasure, work break 3.5
Walking, grass track 4.8
Backpacking, hiking or organized walking 7.8
Carrying 15 pound load (e.g. suitcase), level ground or downstairs 5
Carrying 15 lb child, slow walking 2.3
Climbing hills, no load 6.3
Climbing hills with 0 to 9 lb load 6.5
Climbing hills with 10 to 20 lb load 7.3
Climbing hills with 21 to 42 lb load 8.3
Climbing hills with 42+ lb load 9
Pushing or pulling stroller with child or Walking with children, 2.5 to 3.1 mph 4
Pushing a wheelchair, non-occupational 3.8
Race Walking 6.5
Jogging, general 7
Jogging, on the spot 8
Running, 4 mph (15 min/mile) 6
Running, 5 mph (12 min/mile) 8.3
Running, 5.2 mph (11.5 min/mile) 9
Running, 6 mph (10 min/mile) 9.8
Running, 6.7 mph (9 min/mile) 10.5
Running, 7 mph (8.5 min/mile) 11
Running, 7.5 mph (8 min/mile) 11.8
Running, 8 mph (7.5 min/mile) 11.8
Running, 8.6 mph (7 min/mile) 12.3
Running, 9 mph (6.5 min/mile) 12.8
Running, 10 mph (6 min/mile) 14.5
Running, 11 mph (5.5 min/mile) 16
Running, 12 mph (5 min/mile)  19.0
Running, 13 mph (4.6 min/mile) 19.8
Running, 14 mph (4.3 min/mile) 23
Running, cross country 9
Running, on a track, team practice 10
Running, training, pushing a wheelchair or baby carrier 8
Running, marathon  13.3