Useful Utilities

Calorie Burn Calculator

Estimate calories burned in a workout from activity, body weight (kg) and duration (minutes) using metabolic-equivalent (MET) values in kcal per kilogram of body mass per hour.

Fill in the values and calculate

ActivityPick the honest effort level, not the intentDefault Running (9.8)
Weight (kg) (kg)Body mass — burn scales with itDefault 70
Duration (minutes) (min)Actual moving time, not the session incl. warm-upDefault 30
Sessions per weekHow often you repeat this workoutDefault 3
Heart-rate zoneOptional context for the tracker noteDefault Not tracked

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About Calorie Burn Calculator

The Calorie Burn Calculator estimates the energy your body burns in one workout from activity type, body mass in kilograms and duration in minutes. It uses metabolic-equivalent (MET) values, and states the unit convention openly: one MET is one kilocalorie per kilogram of body mass per hour, so the burn is MET × weight(kg) × hours. That is exactly how exercise metabolic values are defined, which keeps the maths dimensionally closed — a 70 kg body running for half an hour costs half the hourly rate for that weight.

The table used here (kcal per kg per hour): walking 3.8, running 9.8, cycling 6.8, swimming (laps, moderate pace) 5.8, hiking (carrying light load) 6.0, weight training (vigorous circuit) 3.5, boxing (general/with gloves) 8.4, yoga (hatha, light) 1.8. These are published MET-table figures for the reference effort of each activity; harder or lighter execution sits between or outside them.

This covers only the exercise itself — your whole-day level (TDEE) includes sitting hours and is modelled separately on the TDEE page. Weekly totals assume the same mass, same session each time, which is why the weight-change figure is a tissue-mass model at 7,700 kcal ≈ 1 kg, not a scale prediction: muscle gained, water weight and meals move the scale independently of what you burned.

Questions about Calorie Burn Calculator

Why does burn scale with my weight?

Because MET is defined per kilogram of body mass per hour: carrying a heavier body through the same motion costs proportionally more energy. Two people doing the same 30-minute run burn in the ratio of their body masses.

How do these numbers relate to "9.8 MET" tables?

Identical. A MET value is kcal per kg per hour by definition, so a 70 kg body at 9.8 MET burns 9.8 × 70 = 686 kcal in an hour of that activity. Tables that quote plain "kcal/hour" usually assume a 70–80 kg reference person.

Is my heart-rate zone used in the maths?

No. The zone only annotates the result: the table assumes each activity's reference intensity, so a sustained pulse over 150 bpm means the true burn is likely higher, and a zone-below pulse means it is likely lower.

Does burning 3,500 kcal a week lose a pound?

About — that is the model's convention (3,500 kcal ≈ 1 lb, 7,700 kcal ≈ 1 kg of tissue). Actual scale weight also depends on what you eat and drink; measure both the deficit and the intake, not just the burn.

Why is yoga only 1.8?

Hatha-style yoga is a low metabolic load: most of the session is held position, not locomotion. Vigorous flow-based classes sit several points higher in the table; pick the activity that matches what you actually did.

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