Exercise Calorie Burn Calculator

Knowing how many calories you burn during exercise is key to reaching your fitness goals. Whether you’re hitting the gym, going for a run, walking outdoors, or doing strength training, the number of calories you burn depends on your body weight, exercise type, and workout duration. Our Exercise Calorie Burn Calculator uses the scientifically proven MET (Metabolic Equivalent of Task) formula to give you accurate results for any activity.

With this calculator, you can quickly find out how many calories you burn in 30 minutes, 1 hour, or any custom time. It’s perfect for tracking your gym sessions, planning weight loss goals, or simply staying motivated by seeing your progress.

How the Exercise Calorie Burn Formula Works

The calculation is based on the standard MET formula used by health and fitness experts:

Calories burned per minute = (MET × 3.5 × weight in kg) ÷ 200

Where:

• MET is the activity's metabolic equivalent value
• 3.5 represents oxygen consumption (ml O₂ per kg per minute) for 1 MET
• Weight in kg is your body weight converted to kilograms
• 200 converts oxygen consumption into calories burned

To find total calories burned, simply multiply the calories per minute by your total exercise time in minutes.

Example:

If you weigh 70 kg and run at 6 mph (MET = 9.8) for 30 minutes:

Calories/min = (9.8 × 3.5 × 70) ÷ 200 = 12.005 kcal/min

Total calories = 12.005 × 30 = 360.15 kcal

How to Use the Exercise Calorie Burn Calculator

1. Select your activity from the list or enter a custom MET value.
2. Enter your weight and choose the correct weight unit (kg, lbs, or stone).
3. Enter the workout duration and select minutes, hours, or seconds.
4. Click calculate to see calories burned per minute, per hour, and total calories burned for your session.

This calculator covers popular activities like running, walking, cycling, swimming, gym workouts, yoga, and even daily activities like cleaning or gardening.

Why This Calculator is Useful for Weight Loss and Fitness Goals

If you’re trying to lose weight, gain muscle, or maintain your current fitness level, knowing your daily calorie burn helps you create the right nutrition and training plan. For example, burning 500 extra calories per day through exercise and reducing calorie intake can help you lose about 1 pound per week. To lose 2 pounds per week, you’d aim for a calorie deficit of about 1000 calories per day.

By using this calculator, you can track whether you’re burning enough calories during workouts to match your goals.

Final Verdict

The Exercise Calorie Burn Calculator is an essential tool for anyone serious about health and fitness. It provides quick, accurate results based on scientific formulas, helping you understand the real impact of your workouts. Whether you want to know if burning 300 calories at the gym is enough, how many calories 1 hour of walking burns, or how much exercise you need to burn 1000 calories, this calculator gives you the answer instantly.

FAQs

How many calories do 30 minutes of exercise burn?

It depends on your weight and the activity’s MET value. A 70 kg person doing a moderate run (MET 9.8) for 30 minutes burns about 360 calories.

How many calories are burned in a 1-hour gym workout?

A moderate-intensity gym workout can burn anywhere from 300 to 600 calories depending on intensity and body weight.

Is burning 300 calories at the gym enough?

It can be, depending on your goals. For weight loss, combine calorie burning with proper diet to create a daily calorie deficit.

How much exercise do I need to burn 1000 calories?

It depends on intensity. A high-intensity workout like running at 8 mph may take around 1.5 hours, while lower-intensity exercises will take longer.

How many calories a day to lose 2 pounds a week?

You need a daily calorie deficit of about 1000 calories, which can be achieved through diet, exercise, or a combination of both.