Calories Burned Wearing Weighted Vest Calculator

Weighted Vest Calorie Calculator

Your Weight

lbs kg

Vest Weight

lbs kg

Activity Type Walking (3.0 mph, moderate pace) Walking (3.5 mph, brisk pace) Hiking (cross-country) Jogging (5 mph) Running (7 mph) Light Calisthenics / Strength Training Circuit Training (high intensity) Stair Climbing

Duration (Minutes)

Estimated Calories Burned 0 kcal

Burn without vest: 0 kcal

Extra burn from vest: 0 kcal

Increase in efficiency: 0%

How Does a Weighted Vest Affect Calorie Burn?

Using a weighted vest is one of the most effective ways to increase the intensity of your workouts without increasing the time spent exercising. The physics are simple: by increasing your total body mass, your muscles must work harder and use more oxygen to move that mass against gravity.

The Science: MET Values and Body Weight

Calorie expenditure is calculated using MET (Metabolic Equivalent of Task). One MET is defined as the energy cost of sitting quietly. When you perform an activity, you multiply the MET value by your weight in kilograms. By adding a weighted vest, you effectively increase the "Weight" variable in the equation:

Calories Burned = MET × Body Weight (kg) × Time (hours)

Benefits of Training with a Weighted Vest

Increased Cardiovascular Demand: Your heart rate stays higher throughout the workout, improving aerobic capacity.
Bone Density Improvement: The added load places healthy stress on the skeletal system, which can help increase bone mineral density.
Strength and Endurance: Especially beneficial for hiking and walking, as it strengthens the legs and core.
Metabolic Boost: Higher intensity workouts lead to a higher EPOC (Excess Post-exercise Oxygen Consumption), keeping your metabolism elevated longer after the workout.

Practical Example

If a 180 lb (81.6 kg) person walks for 60 minutes at 3.5 mph (MET 4.5), they would burn roughly 367 calories. If they add a 20 lb (9.1 kg) vest, their total mass becomes 200 lbs (90.7 kg). The new calculation results in approximately 408 calories. That is an 11% increase in efficiency for the same walking distance!

Safety Considerations

While weighted vests are excellent for fat loss, it is crucial to start light. Most experts recommend starting with a vest that is 5% to 10% of your total body weight. Ensure the vest is snug to your torso to prevent shifting, which can cause joint strain or chafing during movement.

function calculateCalories() { var userWeight = parseFloat(document.getElementById('userWeight').value); var weightUnit = document.getElementById('weightUnit').value; var vestWeight = parseFloat(document.getElementById('vestWeight').value); var vestUnit = document.getElementById('vestUnit').value; var met = parseFloat(document.getElementById('activityMet').value); var duration = parseFloat(document.getElementById('duration').value); if (isNaN(userWeight) || isNaN(vestWeight) || isNaN(duration) || userWeight <= 0) { alert("Please enter valid positive numbers for all fields."); return; } // Convert everything to KG for standardized calculation var userKg = weightUnit === 'lbs' ? userWeight * 0.453592 : userWeight; var vestKg = vestUnit === 'lbs' ? vestWeight * 0.453592 : vestWeight; var totalKg = userKg + vestKg; var hours = duration / 60; // Standard Calorie Formula: MET * kg * hours var baseBurn = met * userKg * hours; var totalBurn = met * totalKg * hours; var addedBurn = totalBurn – baseBurn; var percentIncrease = (addedBurn / baseBurn) * 100; // Display Results document.getElementById('totalCalories').innerText = Math.round(totalBurn); document.getElementById('baseBurn').innerText = Math.round(baseBurn); document.getElementById('addedBurn').innerText = Math.round(addedBurn); document.getElementById('percentIncrease').innerText = percentIncrease.toFixed(1); document.getElementById('resultArea').style.display = 'block'; }