How the Exercise Calorie Burn Calculator Works

    Beyond the Treadmill Numbers

    Have you ever wondered how many calories you actually burn during a workout? The numbers on gym equipment are often inaccurate. Understanding how this calculation is done can help you optimize your training and diet.

    Our calculator uses the MET concept to provide a more accurate estimate.

    What is MET (Metabolic Equivalent of Task)?

    The Science Behind the Calculation

    MET is a unit that estimates the amount of energy used by the body during a physical activity, compared to being at rest. 1 MET is equivalent to the energy expenditure of sitting still. An activity with a MET of 5 (means you burn 5 times more energy than when at rest).

    The Formula Used:

    Calories Burned = (MET × BMR) / 24 × (Duration in min / 60)

    Practical Example:

    A person with a BMR of 1400 kcal running (MET 8.0) for 30 min:
    (8.0 × 1400) / 24 × (30 / 60) = 233 kcal

    Reliability:

    The MET method is more reliable than generic calculators as it considers individual metabolic rate (BMR).

    Table of Activities and METs

    ActivityMETIntensityCalories/hour*
    Resting (sleeping)
    0.9
    		Very Light~55
    Walking (light)
    2.5
    		Light~150
    Yoga
    3
    		Light~180
    Cycling (moderate)
    6.8
    		Moderate~410
    Weightlifting
    6
    		Moderate~360
    Running (8 km/h)
    8
    		Intense~480
    Swimming
    7
    		Intense~420
    Jumping Rope
    12.3
    		Very Intense~740

    * Calorie estimate for a 70kg person.

    Factors that Influence Calorie Burn

    Personal Factors

    • •
      Body Weight: Heavier people burn more calories.
    • •
      Body Composition: More muscle mass increases expenditure.
    • •
      Age: Metabolism tends to decrease with age.

    Exercise Factors

    • •
      Intensity: The higher the effort, the greater the expenditure.
    • •
      Duration: More time equals more calories burned.
    • •
      Efficiency: Beginners tend to burn more than trained individuals.

    Strategies to Maximize Calorie Burn

    HIIT

    High-intensity intervals.

    MET > 10

    Compound Exercises

    Squats, deadlifts.

    MET 5-8

    Increase Intensity

    Run faster, lift more weight.

    Variable

    Recommended Products

    ⌚ Smartwatch with GPS

    Accurately track your workouts and calorie expenditure.

    See on Shopee

    ❤️ Heart Rate Monitor

    Monitor the intensity of your exercise in real time.

    See on Shopee

    ⚖️ Bioimpedance Scale

    Track your muscle mass and fat percentage.

    See on Shopee

    Practical Tips

    To Maximize Burn ✅

    • • Focus on large muscle groups.
    • • Vary your workouts.
    • • Include strength training.

    Cautions ⚠️

    • • Don't rely solely on watch numbers.
    • • Prioritize proper form over intensity.
    • • Rest is essential for recovery.

    Calculate Your Calorie Burn Now!

    Use our calculator and discover a more accurate estimate of how many calories you burn in your favorite activities.

    Use the Calculator