Medindia's trusted 'Exercise Calorie Calculator for Weight Loss' is used by healthcare professionals and fitness trainers to accurately estimate the number of calories burned during a workout or any physical activity. So, keep moving and keep track of your workouts with our exercise calorie calculator today!

The calculator allows you to choose from over 800 different exercises or fitness routines - from aerobic training to yoga so that you exactly know the number of calories you burn every time you exercise. Knowing the number of calories burned during a fitness routine is essential to manage or lose weight.

The number of calories burned depends on factors like body weight, duration of physical activity and intensity of the activity.

This calculator uses the metabolic equivalent of task (MET), a standard measure of energy consumption during physical activities. By entering weight, selecting exercise performed and duration, the estimate of calorie expenditure is obtained.

The results provided are estimates and actual calories burned can vary based on individual factors like age, gender, metabolism and fitness levels.

Formula Used to Estimate Calories Burned

Calories Burned = METs × Weight (kg/lb) × Duration (hours/minutes)

Body Weight: Calories burned during exercise are directly related to body weight.

Duration: The longer an activity is performed, the more calories burned.

What is the Metabolic Equivalent of Task (MET)?

MET is a measurement of how much energy a person uses relative to their body mass while performing a physical activity. Muscle cells use oxygen to generate the energy needed for contraction. The more oxygen used the more will be the calories burned. The human body uses approximately 5 calories of energy to consume 1 litre of oxygen.

At rest, an average person consumes about 3.5 ml of oxygen per kilogram of body weight per minute which is 1 MET. This resting metabolic rate (RMR) represents the oxygen consumption of a 40 year old man weighing 70 kg, this can vary based on age, gender, body fat and muscle mass.

During physical activity, oxygen consumption increases to meet the energy demands of muscles which increases caloric expenditure. For example, an activity that has a MET value of 2 requires twice the energy expenditure of your resting metabolism.

MET Value Chart

MET values are assigned to different activities to estimate how many calories are burned during the exercise. Below are some common MET values associated with various activities:

Physical activities	METS
Bicycling (<10 mph, leisure)	4.0
Bicycling (14-15.9 mph, racing or vigorous effort)	12.0
Body weight training (e.g., pushups, situps, pullups, jumping jacks), heavy, vigorous effort	8.0
Circuit training, including some aerobic movement with minimal rest, general	8.0
Weight lifting (free weight, nautilus, or universal-type), powerlifting or bodybuilding, vigorous effort	6.0
Stretching, yoga	2.5
Water aerobics, water calisthenics	4.0
Cleaning, light (dusting, straightening up, changing linen, carrying out the trash)	2.5
Walking [3.5 mph (briskly & carrying objects less than 25 lbs)]	4.5
Swimming laps	7.0
Running [5 mph (12 min/mile)]	8.0
Running [10 mph (6 min/mile)]	16.0
Basketball	6.0
Boxing	12.0
Football	8.0
Golf	4.5
Tennis	7.0

The 3.5 ml/kg/min figure is used for ease, MET values can vary due to several factors like age, gender, body composition, environmental factors, equipment or support during exercise, health and fitness level (1^✔).

Factors Affecting Calories Burned

Body Weight

A person with more body weight uses more energy because the muscles work harder to move a greater mass for the same activity. Heavier individuals burn more calories because moving a larger body requires more energy and larger internal organs contribute to higher calorie expenditure.

As weight decreases calorie expenditure slows that leads to weight stability or regain. Hormonal changes increase hunger and reduce satiety.

Muscle Mass

A person with more muscle mass burns more calories than those with fewer muscles even when the weight is the same. Muscle tissue uses more energy than fat tissue both at rest and during exercise.

More muscle increases calorie burn during activity because muscle demands more energy during frequent contraction. To boost calorie burn, introducing strength training can be beneficial.

Gender

Men burn more calories than women both at rest and during exercise because men have more mass and larger body size. On average, men burn 5 to 10 percent more calories than women and this increases with exercise. Women can build muscle through strength training but they are predisposed to carry more fat to support hormone function and reproductive health.

Body fat plays an important role in energy storage, nutrient absorption and hormone production. Both men and women must focus on muscle building and improve cardiovascular health with a balanced cardio and strength training program.

Age

As a person ages, they lose muscle mass, especially after 30 years they tend to lose 3 to 5 % muscle mass per decade. This slows down the metabolic rate and slows calories burn. Muscle loss is due to decreased sensitivity to hormones that help maintain muscle. Regular strength training can help to maintain muscle mass or increase muscle mass boosting resting metabolic rate and improving calorie burn.

Fitness Level

When a person trains for a specific workout, the body adapts to the workout making it easier to do as time passes and burns fewer calories over time. This explains that beginners burn more calories than experienced trainers. To increase calorie burn and improve fitness, changing the routine or trying a new workout can help.

Training Intensity

The number of calories burned during a workout depends on its intensity. High-intensity exercise can burn up to twice as many calories as low-intensity exercise at the same time. Walking and running offer similar health benefits, but running burns more calories.

To maximize calorie burn and health benefits, aim for 150 minutes of moderate or 75 minutes of high-intensity exercise weekly, and consider incorporating higher-intensity workouts or strength training. High-intensity interval training (HIIT) is an effective way to boost intensity and calorie expenditure.

Post-Exercise Oxygen Consumption

Post-Exercise Oxygen Consumption (EPOC), often referred to as the "afterburn effect," is the increased rate of oxygen intake following strenuous exercise. After intense physical activity, the body continues to consume more oxygen than usual to return to its normal resting state.

This process involves restoring oxygen levels, clearing out lactate, replenishing energy stores, and repairing muscle tissue. In short, high-intensity workouts like HIIT or heavy strength training not only burn calories during the activity but also lead to increased calorie expenditure post-exercise due to EPOC (2^✔).

Calorie Deficit for Weight Loss

To lose weight, you need to create a calorie deficit. A calorie deficit means you are burning more calories than you are consuming.

• 1 pound of fat = approximately 3,500 calories.
• If you aim for a 500-calorie deficit per day, you will lose about 1 pound of fat per week.

For example:

If you burn 343 calories per 30-minute run, you would need to run a bit more or combine exercise with dietary changes, to achieve a 500-calorie deficit.

Additional Weight Loss Tip: Make a Log and Learn the Smart way to Lose Weight

Create a log and calculate calories used for one to three activities in a day. For more activities, please opt for membership on the site. The more active you are the more calories you burn, by raising the metabolic rate of your body. And if at the same time, you pay attention to your diet, you can chart your course to a trimmer with our trusted calculator without the need to spend money for advice from a fitness expert or dietician. Keep this log daily for a week and measure the calories in your daily diet.