Exercise Calories Calculator
Calculate calories burned during exercise based on activity type, duration, weight, and intensity. Covers 30+ exercises including running, cycling, and swimming.
Calories burned during exercise depend on your body weight, exercise intensity, and duration. This calculator uses MET (Metabolic Equivalent of Task) values to give accurate estimates for 30+ activities.
How calorie burn is calculated
Calories burned = MET × weight (kg) × time (hours). MET is a measure of exercise intensity relative to rest. Walking at 3 mph has a MET of ~3.5, running at 6 mph has a MET of ~10, and vigorous cycling may reach MET 14.
Calories burned by activity (155 lb / 70 kg person, 30 min)
- Walking (3.5 mph): ~133 cal
- Running (6 mph): ~350 cal
- Cycling (moderate): ~260 cal
- Swimming (moderate): ~233 cal
- Weight training: ~112 cal
- HIIT: ~350–450 cal
Exercise and weight loss
A 3,500-calorie deficit equals approximately 1 pound of fat loss. To lose 1 lb/week from exercise alone would require burning ~500 extra calories per day — equivalent to about 50 minutes of running. Combining exercise with modest dietary changes is far more sustainable.