Exercise to Calories Burned Calculator
Find Calories Burned while Walking, Jogging, Running, Swimming, Workouts, Weight Training, Bicycling, Sports and Household activities.
Select the Exercise and get the Metabolic Equivalent (MET) for it. Enter your weight in lbs or kg and duration of the activity to find the Calories Burned (kcal)
1 MET = 1 kcal/kg/hr
How to use the Exercise to Calories tool?
- Select the Exercise or Activity from the dropdown. It shows a listing such as Walking, Running, Swimming, Bicycling, Jogging and so on...
- Select specific sub-activity under each of the above category. For eg Walking in uneven terrain vs Normal walking.
- Enter your weight in kg or pound. Select the option marked as 'lb' or 'kg' and then enter the value. Default is kg
- Enter the duration of the activity in minutes
- The Calories Burned is automatically calculated and shown in the output field marked as 'Calories Burned (kcal)' for the selected exercise, duration and weight combination
- You can also view the Metabolic Equivalent value for the selected exercise
- If you already have a MET Value and want to find out the calories burnt directly without selecting any exercise, then enter the MET value in the field marked as 'Metabolic Equivalent'. Enter the weight and duration in minutes to get the Calories.
How to calculate Calories burned during Exercise?
- The number of calories burned for any exercise is determined using the METs value of it
- METs stands for 'Metabolic Equivalents'
- The Metabolic Equivalent is in terms of Kilo calories per kilogram per hour
- Every Exercise or Activity has a Metabolic Equivalent value which is measured in kcal/kg/hr
- This is based on Oxygen (O2)consumed per kg of body weight per hour
- For example, Resting state METs is 1. It means we burn 1 kcal/kg/hr in resting state.
- Walking, Running, Jogging, Swimming have different Metabolic Equivalent values using which we can determine the calories expended.
- Within each of these exercises, the metabolic equivalent value varies depending on conditions, type and terrain like walking uphill, race walking vs hiking or walking a dog
Formula for Exercise to Calorie Conversion
To find the number of calories burned for a given activity, multiply the Metabolic equivalent value of that activity with duration in hours and with the weight of the person in kg
Calorie Burnt = Duration in hr * Weight in kg * MET value for the exercise
1 MET = 1 kcal/kg/hr which is the energy burnt at resting state (Resting Metabolic Rate). Based on the exercise, duraton and weight, you can find the MET value and compute the Calories burnt
Weight: 200 pounds, Activity: Dancing, Duration: 100 mins and Met: 5
Calories Burnt = 100 mins in hr * 200 pounds in kg * 5 met
Calories Burnt = (100/60) x 90.7 x 5 = 755.83 kcal
Weight: 70 kg, Exercise: Walking, Duration: 60 mins and Met: 7
Calories Burnt = 60 mins in hr * 70 kg * 7 met
Calories Burnt = (60/60) x 70 x 7 = 490 kcal
Weight: 150 kg, Exercise: Bicycling, Duration: 120 mins and Met: 14
Calories Burnt = 120 mins in hr * 150 kg * 14 met
Calories Burnt = (120/60) x 150 x 14 = 4200 kcal
Exercise to Calories Table
This sample table shows calories spent for a few exercise activities with different durations and weights.
Category | Details | Met | Duration | Weight | Calories (kcal) |
|---|---|---|---|---|---|
Walking | Backpacking | 7 | 100 mins | 70 kg | 816.66 kcal |
Walking | Descending Stairs | 3.5 | 60 mins | 50 kg | 175 kcal |
Dancing | Tap | 4.8 | 50 mins | 100 lb | 181.4 kcal |
Dancing | Aerobic, General | 7.3 | 40 mins | 30 kg | 146 kcal |
Running | Jogging, General | 7 | 20 mins | 60 kg | 140 kcal |
Running | Jogging, In Place | 8 | 200 mins | 80 kg | 2133.33 kcal |
Yoga | Yoga, Power | 4 | 100 mins | 70 kg | 466.66 kcal |
Yoga | Yoga, Hatha | 2.5 | 60 mins | 80 kg | 200 kcal |
Swimming | Boating, Power, Driving | 2.5 | 60 mins | 60 kg | 150 kcal |
Swimming | Paddle, Boat | 4 | 50 mins | 50 kg | 166.66 kcal |
Gym | Gym Workout - Health Club Excercise Classes, General | 5 | 40 mins | 40 kg | 133.33 kcal |
Lawn Mowing | Mowing, General | 5.5 | 100 mins | 70 kg | 641.66 kcal |
Hiking | Hiking, Cross Country | 6 | 100 mins | 70 kg | 700 kcal |
Jump Rope | Rope Skipping, General | 11 | 80 mins | 60 kg | 880 kcal |
Sitting | Whirlpool, Sitting | 1.3 | 60 mins | 60 kg | 78 kcal |
Jogging | Jogging, In Place | 8 | 120 mins | 60 kg | 960 kcal |
Jogging | Jogging, General | 7 | 60 mins | 60 kg | 480 kcal |
Stair case Climbing | Stair Climbing, Slow Pace | 4 | 60 mins | 70 kg | 280 kcal |
Stair case Climbing | Stair Climbing, Fast Pace | 8.8 | 30 mins | 60 kg | 264 kcal |
Weight Lifting | Weight Lifting - Resistance Training | 6 | 30 mins | 120 kg | 360 kcal |
Weight Training | Resistance(Weight) Training, Squats, Slow or Explosive Effort | 5 | 20 mins | 150 kg | 250 kcal |
Biking | Motor Scooter, Motorcycle | 2.8 | 300 mins | 50 kg | 700 kcal |
Sleeping | Sleeping, General | 0.95 | 400 mins | 100 kg | 633.33 kcal |
Standing | Standing, Fidgeting | 1.8 | 120 mins | 50 kg | 180 kcal |
Rowing | Rowing, Stationary, General, Moderate Effort | 4.8 | 30 mins | 50 kg | 120 kcal |
Frequently Asked Questions on Exercise to Calories calculator
MET stands for Metabolic Equivalent.
It is defined as the amount of Oxygen consumed at resting state.
Every activity has a different MET Value. Resting state has a MET of 1.
1 MET is equal 3.5 milliliters of Oxygen consumed per kg of body weight per min
The MET values have been baselined based on researches conducted with large groups of people for different activities and considering 70kg/154 lbs as standard weight
The tool provides a reasonably accurate conversion between calories burned and exercise based on research and commonly accepted guidelines
The actual calories burned depends on age, intensity, environment conditions, individual metabolism and therefore this has to be taken as a general guideline for comparison and baselining purpose and not as some absolute measurement
Additionally, any weight loss/gain regimen has to be done in consultation with medical and fitness experts.
This tool can be used as an aid in the process.
