# Exercise to Calories Burned Calculator

Find Calories Burned while Walking, Jogging, Running, Swimming, Workouts, Weight Training, Bicycling, Sports and Household activities.

Home

Wellbeing

Exercise to Calorie Burned Calculator

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

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.