How to Use This Calculator
1
Enter Your Weight
Your body weight directly affects calorie burn — heavier individuals burn more calories performing the same activity.
2
Pick an Activity
Choose from 100+ activities across 5 categories — Cardio, Sports, Strength & HIIT, Daily Life, and Water.
3
Set Duration & Intensity
Enter how long you exercised and adjust intensity (Light / Moderate / Vigorous) to fine-tune the MET value used.
4
Read Your Results
Instantly see calories burned, fat oxidized, calories per minute, and a fun food-equivalent comparison.
Key Terms
MET (Metabolic Equivalent of Task)
A ratio of your working metabolic rate relative to resting metabolic rate. Walking at 3 mph = MET 3.5; running at 6 mph = MET 9.8.
Caloric Expenditure
The total energy used during physical activity, measured in kilocalories (kcal). This includes both the activity itself and the elevated metabolism during it.
RMR (Resting Metabolic Rate)
Calories your body burns at complete rest to maintain vital functions — breathing, circulation, and cell repair. MET calculations are based on multiples of RMR.
Net vs. Gross Calorie Burn
Gross calories = total burn including RMR during exercise. Net calories = only the additional calories from activity above resting. This calculator shows gross calories, as do most fitness trackers.
Examples
Running 30 min at 6 mph — 150 lb person
Activity: Running 6 mph (MET 9.8, moderate)
Weight: 150 lbs = 68.0 kg
Duration: 30 min = 0.5 hr
9.8 × 68.0 × 0.5 = 333 kcal
1 Hour Yoga — 130 lb person
Activity: Yoga (MET 3.3, moderate)
Weight: 130 lbs = 59.0 kg
Duration: 60 min = 1.0 hr
3.3 × 59.0 × 1.0 = 195 kcal
45 min HIIT — 180 lb person
Activity: HIIT (MET 10.0, moderate)
Weight: 180 lbs = 81.6 kg
Duration: 45 min = 0.75 hr
10.0 × 81.6 × 0.75 = 612 kcal
Which Activities Burn the Most Calories Per Hour?
Calorie burn per hour for a 155 lb (70 kg) person at moderate intensity. High-intensity versions of any activity can burn 20–40% more.
| # | Activity | Cal/hr (155 lb) | MET |
|---|
| 1 | Running (8 mph) | 827 kcal | 11.8 |
| 2 | CrossFit / Battle Ropes | 700 kcal | 10.0 |
| 3 | HIIT | 700 kcal | 10.0 |
| 4 | Jump Rope | 827 kcal | 11.8 |
| 5 | Squash / Racquetball | 630 kcal | 9.0 |
| 6 | Cycling (vigorous) | 700 kcal | 10.0 |
| 7 | Swimming Laps (freestyle) | 490 kcal | 7.0 |
| 8 | Soccer / Basketball | 560 kcal | 8.0 |
| 9 | Hiking (vigorous) | 581 kcal | 8.3 |
| 10 | Weight Training (vigorous) | 420 kcal | 6.0 |
Frequently Asked Questions
What is a MET value?
MET stands for Metabolic Equivalent of Task. It represents how many times more energy an activity uses compared to sitting quietly (MET 1.0). Walking briskly at 3.5 mph has a MET of about 4.3 — meaning it burns 4.3 times more calories per minute than resting. MET values are published by the Compendium of Physical Activities (Ainsworth et al.).
How accurate are these estimates?
MET-based estimates are typically accurate to within ±15–20% for most people. Individual variation — fitness level, muscle mass, efficiency, temperature — affects actual calorie burn. For precision, a metabolic lab test or wearable device provides more personalized data. For practical planning purposes, MET calculations are widely accepted and used clinically.
What is the difference between net and gross calorie burn?
Gross calories include all calories burned during exercise — including the resting metabolic rate (the calories you would have burned anyway). Net calories are only the additional calories above resting. For a 30-minute run burning 300 gross calories, you might have burned 40 kcal at rest anyway, so net burn is about 260 kcal. Most fitness apps report gross calories, which is what this calculator shows.
Does intensity really make a big difference?
Yes — significantly. Running at vigorous intensity can burn 40–60% more calories per minute than the same run at light intensity. For HIIT versus light stretching, the difference is nearly 5-fold. The intensity modifier in this calculator adjusts the MET value: light uses the lower-end MET, vigorous uses the upper-end MET for each activity.
How much fat am I actually burning during exercise?
Fat oxidation during moderate-intensity exercise accounts for roughly 50–65% of energy expenditure. We use 85% of the calorie-to-fat conversion (calories ÷ 9) as a conservative estimate. At lower intensities, fat contributes a higher percentage of fuel; at very high intensities, carbohydrates dominate. Overall fat loss over time depends on total caloric deficit, not just what fuel is burned during exercise.
What are the best activities for burning calories?
The highest calorie-burning activities per hour are running (especially at 8+ mph), HIIT, jump rope, CrossFit, and cycling at vigorous intensity. However, the "best" activity is the one you can sustain consistently. A 45-minute brisk walk done daily burns far more total calories over a month than a single intense HIIT session that leaves you too sore to move for days.