Estimate calories burned during any workout based on activity, duration, weight, and intensity using MET values.
Quick Answer:Calories burned depend on your weight, activity type, duration, and intensity. A 150-lb person burns roughly 100 calories per mile walking, 120 per mile running, and 400-600 calories in a 45-minute HIIT session. Use the MET formula: Calories = MET x weight(kg) x hours.
Calories Burned
Calculating... calories
Calories Per Minute
--
MET Value Used
--
Food Equivalent
--
Steps Equivalent
--
Weekly Total (Daily)
--
Weight in KG
--
The "afterburn effect" (Excess Post-Exercise Oxygen Consumption or EPOC) means you continue burning calories after high-intensity exercise. HIIT and strength training can boost your metabolic rate for 24-48 hours post-workout, adding an extra 6-15% to total calories burned. For weight loss, combining cardio and strength training is more effective than either alone. Also remember: you cannot out-exercise a poor diet. A single slice of pizza (285 calories) requires about 30 minutes of running to burn off.
Calories burned are calculated using MET (Metabolic Equivalent of Task) values. The formula is: Calories = MET x weight in kg x duration in hours. MET represents the energy cost of an activity relative to resting. Sitting has a MET of 1, walking briskly is about 3.5, and running at 6 mph is about 10. For example, a 150-lb person running for 30 minutes at moderate intensity (MET 8): 8 x 68 kg x 0.5 hours = 272 calories burned.
High-intensity activities burn the most calories per minute. Jump rope and HIIT training top the list with MET values of 10-12, burning approximately 700-900 calories per hour for a 150-lb person. Running at a vigorous pace (MET 11.5) burns around 780 calories per hour. Swimming vigorously (MET 9.8) burns about 665 calories per hour. Cycling at high intensity (MET 10) burns roughly 680 calories per hour. Even moderate walking (MET 3.5) is effective for weight management, burning about 240 calories per hour.
MET-based calorie calculations provide reasonable estimates but have limitations. They do not account for individual factors like fitness level, body composition, age, or gender, which can cause actual burn to vary by 15-20% from estimates. Fitter individuals tend to burn fewer calories for the same activity. The afterburn effect (EPOC) from high-intensity exercise can add 6-15% more calories burned after the workout ends, which is not included in standard calculations. Heart rate monitors and fitness trackers with heart rate sensors generally provide more personalized estimates.