Calories Burned Calculator
Estimate calories burned for 20+ activities based on your weight and duration using MET values.
🚴 Cycling (vigorous, 22 km/h)
MET 10 · 30 min · 70 kg
350
kcal
Based on MET values from the Compendium of Physical Activities. Actual calories vary ±20–30% by individual fitness level, intensity, and body composition.
About the Calories Burned Calculator
Calories burned during exercise depend on your weight, the type of activity, and its intensity, measured by MET (Metabolic Equivalent of Task). Walking at 5 km/h has a MET of 3.5; running at 10 km/h has a MET of 10. A heavier person burns more calories for the same activity, which is why weight-normalized comparisons use METs. Understanding calorie burn helps calibrate whether your gym session actually creates the deficit needed for your goals.
Calories Burned Calculation
Calories = MET × Weight (kg) × Duration (hours)
MET values: Walking 3.5 (moderate), Running 10 (10 km/h), Cycling 8 (moderate), Swimming 6, Weight training 3.5-6, HIIT 8-10 · Example: 70kg, running 30 min at 10 km/h = 10 × 70 × 0.5 = 350 kcal
Worked Example
75 kg person, 45 min moderate cycling
Calories burned = 8.0 × 75 × 0.75 = 450 kcal · Note: actual burn may vary by 10-20% based on fitness level and actual intensity
Tips & Insights
- 1
Exercise burns far less than most people think - a 45-min gym session burns 300-500 kcal, easily negated by one protein bar and a latte.
- 2
Non-exercise activity thermogenesis (NEAT) - walking, fidgeting, standing - can account for 300-500 kcal/day in active vs sedentary people.
- 3
Heavier individuals burn more calories for the same activity - a 100 kg person running burns ~40% more than an 70 kg person.
- 4
Weight training burns 200-400 kcal during exercise but elevates metabolism for 24-48 hours post-exercise (excess post-exercise oxygen consumption).
- 5
For weight loss, diet is 80% of the equation. Exercise is primarily for health, fitness, and muscle preservation - not calorie burn.
Why this matters for you
Most fitness apps dramatically overestimate calorie burn (often by 40-70%), leading people to believe they have earned a cheat meal when they have not. Understanding realistic calorie expenditure prevents the common trap of compensatory eating after exercise, which erases the deficit entirely. The math here is not discouraging - it just shows that sustainable weight loss comes from consistent, moderate changes in both diet and activity.
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