What is this Tool?
The Calorie Burn Calculator estimates how many calories you burn during various physical activities based on your body weight and exercise duration. This information is essential for anyone trying to lose weight, maintain fitness, or simply understand the energy cost of their daily activities. The calculation uses MET (Metabolic Equivalent of Task) values — scientifically established measures of the energy cost of different activities.
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Frequently Asked Questions
Are these calorie estimates accurate?
These are estimates based on MET values and may vary by 10-20% based on individual fitness levels, metabolism, and exercise intensity. Use them as guidelines, not precise measurements.
How many calories should I burn per day to lose weight?
A deficit of 500 calories per day leads to approximately 0.5 kg of fat loss per week. This can be achieved through a combination of eating less and exercising more.
Does weight affect calorie burn?
Yes, significantly. A heavier person burns more calories doing the same activity for the same duration because it requires more energy to move a larger body mass.
Is cardio or weights better for burning calories?
Cardio burns more calories during the workout. Weight training builds muscle, which increases your resting metabolic rate — meaning you burn more calories all day long. The best approach combines both.
What is a cardio calorie calculator?
A cardio calorie calculator estimates energy burned during cardio activities like running, cycling, swimming and HIIT using MET (Metabolic Equivalent of Task) values. This calculator covers all of these — just select your activity, enter your weight and duration, and it calculates your calorie burn using the same MET-based method.
How many calories does running burn?
At an 8 km/h pace, a 70kg person burns roughly 309 kcal in 30 minutes. At a faster 12 km/h pace, that rises to around 404 kcal in the same time. Enter your own weight and duration above for an exact figure.
How many calories does walking burn?
Brisk walking burns roughly 221 kcal in 30 minutes for a 70kg person, while slow walking burns around 147 kcal in the same time. Duration and pace both matter more than most people expect.
Is kcal the same as calories?
Yes. On nutrition and fitness labels, "calorie" almost always means kilocalorie (kcal) — the two are used interchangeably. This calculator's results are shown in kcal, which is what you'll see on food labels and fitness trackers.
How many calories does HIIT burn compared to running?
HIIT (10 MET) burns calories at roughly the same rate as fast running at 12 km/h (11 MET) — around 368 kcal in 30 minutes for a 70kg person, noticeably more than an 8 km/h jog (309 kcal in the same time).
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