Calorie Workout Calculator
Estimate the number of calories you burn during various physical activities using this calculator. Understanding your calorie expenditure can help you manage your weight, plan your workouts, and achieve your fitness goals.
lbs
kg
minutes
Walking (moderate, 3 mph)
Running (6 mph)
Cycling (moderate, 12-14 mph)
Swimming (moderate)
Weightlifting (general)
Yoga (Hatha)
Aerobics (general)
Dancing (aerobic)
Basketball (game)
Soccer (general)
High-Intensity Interval Training (HIIT)
Gardening
Light Housework
Calories Burned:
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Understanding Calorie Expenditure During Workouts
The number of calories you burn during a workout is influenced by several factors, including your body weight, the intensity and duration of the activity, and your individual metabolism. This calculator uses a widely accepted method based on Metabolic Equivalents (METs) to provide an estimate.
What are METs?
METs, or Metabolic Equivalents, are a measure of the energy cost of physical activity. One MET is defined as the energy expenditure of sitting quietly, which is roughly 1 calorie per kilogram of body weight per hour. Activities with higher MET values are more intense and burn more calories.
- 1 MET: Sitting quietly
- 3-6 METs: Moderate-intensity activities (e.g., brisk walking, light cycling)
- >6 METs: Vigorous-intensity activities (e.g., running, swimming laps, high-intensity sports)
How the Calculation Works
The formula used to estimate calories burned is:
Calories Burned = METs × Body Weight (kg) × Duration (hours)
For example, if you weigh 150 lbs (approx. 68 kg) and run for 30 minutes (0.5 hours) at 6 mph (METs = 9.8):
Calories Burned = 9.8 × 68 kg × 0.5 hours = 333.2 calories
This calculator automatically handles unit conversions (lbs to kg, minutes to hours) and applies the selected activity's MET value.
Factors Affecting Calorie Burn (Beyond the Calculator)
While this calculator provides a good estimate, actual calorie burn can vary due to:
- Individual Metabolism: Everyone's body processes energy slightly differently.
- Fitness Level: Fitter individuals may burn fewer calories for the same activity as their bodies become more efficient.
- Environmental Factors: Exercising in extreme heat or cold can increase calorie expenditure.
- Form and Technique: Proper form can make an exercise more effective and potentially burn more calories.
- Muscle Mass: Individuals with more muscle mass tend to burn more calories at rest and during activity.
Using Your Results
Use the estimated calorie burn to:
- Track Progress: Monitor your energy expenditure over time.
- Plan Workouts: Choose activities that align with your calorie burn goals.
- Manage Weight: Combine calorie burn estimates with dietary intake for better weight management.
Remember, this calculator provides an estimate. For precise measurements, consider using a heart rate monitor or consulting with a fitness professional.
Examples:
- Example 1: Brisk Walk
A person weighing 180 lbs walks for 45 minutes at a moderate pace (3 mph, METs = 3.5).
Weight in kg: 180 lbs / 2.20462 = 81.65 kg
Duration in hours: 45 minutes / 60 = 0.75 hours
Calories Burned = 3.5 × 81.65 kg × 0.75 hours = 214.3 calories. - Example 2: Vigorous Cycling
A person weighing 140 lbs cycles for 60 minutes at a vigorous pace (12-14 mph, METs = 8.0).
Weight in kg: 140 lbs / 2.20462 = 63.5 kg
Duration in hours: 60 minutes / 60 = 1 hour
Calories Burned = 8.0 × 63.5 kg × 1 hour = 508 calories. - Example 3: Yoga Session
A person weighing 160 lbs does Hatha Yoga for 90 minutes (METs = 2.5).
Weight in kg: 160 lbs / 2.20462 = 72.57 kg
Duration in hours: 90 minutes / 60 = 1.5 hours
Calories Burned = 2.5 × 72.57 kg × 1.5 hours = 272.1 calories.