Calories Burned Calculator

How MET Values Work

MET (Metabolic Equivalent of Task) values represent energy cost relative to sitting still. A MET of 1 is rest; a MET of 7 means you're burning 7 times your resting rate. The formula: calories burned = MET × bodyweight in kg × duration in hours. Running at 6 mph has a MET of roughly 10; a brisk walk has a MET of 3.5. This calculator uses established MET values from the Compendium of Physical Activities — the academic standard used by exercise scientists and public health researchers globally.

EPOC: The Afterburn Effect

Excess Post-exercise Oxygen Consumption (EPOC) is the elevated calorie burn that continues after exercise ends. High-intensity interval training and heavy strength training produce significant EPOC — you continue burning 6–15% more calories for up to 24 hours. Steady-state cardio like a 30-minute jog produces minimal EPOC. In practical terms, a 400-calorie HIIT session may burn an additional 40–60 calories in recovery, while a 400-calorie walk burns almost nothing extra after the session ends. This calculator estimates exercise-only burn; EPOC is a modest bonus on your most intense training days.

NEAT: Movement Outside the Gym

Non-Exercise Activity Thermogenesis — every calorie burned outside structured exercise — often exceeds workout burn for sedentary people. Fidgeting, standing, walking to meetings, housework, and taking stairs are all NEAT. Research shows lean individuals can have 350+ more daily calories of NEAT than sedentary counterparts with similar scheduled exercise. When someone starts dieting, NEAT often drops unconsciously — the body moves less to conserve energy. This explains why two people doing the same workout program see different results. Increasing daily step count is one of the most reliable ways to raise total daily energy expenditure.

Best Activities for Calorie Burn

Pound for pound, running burns more calories per minute than almost any other accessible exercise — around 10–12 calories per minute at a moderate pace. Rowing and swimming are close runners-up and lower-impact. Cycling and elliptical training burn 8–10 calories per minute but are easier to sustain longer, so total session burn can be comparable. Strength training burns 4–6 calories per minute during sets but builds muscle that raises your resting metabolic rate. The best activity for long-term calorie management is whichever one you'll consistently do — adherence trumps efficiency every time.