Calories Burned Calculator
Use this calculator to estimate the number of calories burned during various activities based on your weight, the type of exercise, and the duration or distance. Knowing this information can help with workout planning, weight management, and understanding your energy expenditure.
Modify the values and click the Calculate button to use
35 - 160 kg
What Are Calories Burned?
Calories burned refers to the amount of energy your body uses during physical activity. This energy expenditure is typically measured in kilocalories (kcal), commonly referred to as just 'calories' in everyday language. When you exercise or perform any physical activity, your body consumes energy to power your muscles and maintain bodily functions.
The amount of calories you burn depends on several factors, including your weight, the intensity of the activity, and the duration of the exercise. Heavier individuals generally burn more calories performing the same activity as lighter individuals because it takes more energy to move a greater body mass.
Calculation Method and Formula
The calories burned calculator uses the following formula to estimate energy expenditure:
Metabolic Equivalent of Task (MET)
MET is a measure of the energy cost of physical activities. One MET is defined as the energy expended while sitting quietly, which is approximately 1 kcal per kilogram of body weight per hour.
$$\text{卡路里} = \text{MET} \times \text{体重(kg)} \times \text{活动时间(小时)}$$
To calculate calories burned, we multiply the MET value of the activity by your weight in kilograms and the duration of the activity in hours. This formula provides an estimate of the calories burned during a specific activity based on your personal characteristics.
Common MET Values for Activities
| Activity | MET Value | Category |
|---|---|---|
| Running | 9.8 | Sports & Exercise |
| Swimming | 8.3 | Sports & Exercise |
| Cycling | 7.5 | Sports & Exercise |
| Basketball | 6.5 | Sports & Exercise |
| Soccer | 7 | Sports & Exercise |
| Tennis | 7.3 | Sports & Exercise |
| House Cleaning | 3.5 | Home Activities |
| Gardening | 4 | Home Activities |
| Cooking | 2.5 | Home Activities |
| Child Care | 3 | Home Activities |
| Weight Lifting | 5 | Gym Workouts |
| Aerobics | 7.3 | Gym Workouts |
| Yoga | 2.5 | Gym Workouts |
| Pilates | 3 | Gym Workouts |
| Walking | 3.5 | Leisure Activities |
| Dancing | 4.8 | Leisure Activities |
| Fishing | 3.5 | Leisure Activities |
| Golf | 4.8 | Leisure Activities |
How to Use the Calories Burned Calculator
Activity-Based Calculation
- Select your preferred unit system (metric or imperial) and enter your weight.
- Choose a specific activity from the dropdown menu.
- Enter the duration of the activity in hours and minutes.
- Click the Calculate button to see your results.
Distance-Based Calculation
- Select your preferred unit system and enter your weight.
- Choose an activity type (walking, running, or cycling).
- Enter the distance and your average speed.
- Click the Calculate button to see your results, including the calculated duration.
Applications of Calories Burned Information
Weight Management
Understanding how many calories you burn during different activities can help you create a calorie deficit for weight loss or balance your calorie intake for weight maintenance. For weight loss, you need to burn more calories than you consume.
Exercise Planning and Goal Setting
Knowledge of calorie expenditure helps you set realistic fitness goals and plan workouts that align with your energy expenditure targets. You can compare different activities to maximize your workout efficiency.
Activity Tracking and Motivation
Tracking calories burned can provide motivation and a sense of accomplishment. Seeing the calories you've expended may encourage you to maintain or increase your activity levels.
Limitations and Considerations
While this calculator provides useful estimates, it's important to understand that the actual number of calories burned can vary based on individual factors not accounted for in the calculation.
The following factors can influence the accuracy of the estimates:
- Individual Metabolism: Each person's metabolic rate differs, and factors like age, sex, and body composition affect calorie expenditure.
- Exercise Intensity: Even within the same activity, the intensity can vary significantly. The calculator assumes an average intensity level.
- Movement Efficiency: More experienced athletes may perform activities more efficiently, potentially burning fewer calories than beginners.
- Environmental Conditions: Temperature, humidity, and altitude can all influence energy expenditure during physical activity.
Frequently Asked Questions
How accurate is the calories burned calculator?
This calculator provides estimates based on MET values and your weight. It's reasonably accurate for most people but doesn't account for individual variations in metabolism, fitness level, or exact exercise intensity. For more precise measurements, consider using a heart rate monitor or professional testing.
Will I lose weight if I burn more calories than I eat?
Generally, yes. Weight loss occurs when you create a calorie deficit by burning more calories than you consume. A deficit of about 3,500 calories is typically associated with losing one pound of body weight. However, weight loss is complex and can be influenced by factors like metabolic adaptation and hormone levels.
Do I burn calories even when not exercising?
Yes. Your body burns calories continuously through your basal metabolic rate (BMR), which accounts for 60-70% of your total daily energy expenditure. This includes energy for basic functions like breathing, circulating blood, and cell production. Additional calories are burned through daily activities and formal exercise.
Why do I burn fewer calories doing the same exercise over time?
As your body adapts to regular exercise, it becomes more efficient at performing that activity, potentially resulting in fewer calories burned. Additionally, if you've lost weight, you'll burn fewer calories moving a lighter body. To continue challenging yourself, consider increasing intensity, duration, or trying new activities.
How many calories should I burn to lose weight?
To lose weight safely, aim for a calorie deficit of 500-1000 calories per day, which can lead to 1-2 pounds of weight loss per week. This can be achieved through a combination of increased physical activity and moderate dietary changes. Always consult with healthcare professionals before starting a weight loss program.