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Exercise Calorie Calculator

How many calories does 30 min of running burn? Can you earn back that bubble tea? Find out instantly

0 kcal
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Basic Information

lbs

Exercise Information

minutes
Current METs Value: 8.0
Higher METs = Higher intensity
消耗明細

Calories Burned

Total Calories Burned
0 calories
Per Minute
0 cal/min
METs Value
0 METs
Source: Compendium of Physical Activities (ACSM)
Exercise Goal Calculator
lb
weeks
動作

Food Equivalent

Calories Burned

About Exercise Calorie Calculator

The Exercise Calorie Calculator uses the international METs (Metabolic Equivalent of Task) formula to accurately calculate calories burned from various exercises. METs is a scientific measure of exercise intensity, where 1 MET equals the energy expenditure at rest. This calculator supports 20+ common exercise types including running, swimming, cycling, weight training, and more. Whether you're running, swimming, cycling, or weight training, this calculator provides scientifically accurate calorie data to help you plan weight loss or maintain a healthy lifestyle.

How to Use Exercise Calorie Calculator?

  1. Enter your body weight (lb)
  2. Select your exercise type (20+ options)
  3. Choose exercise intensity (Low/Moderate/High/Very High)
  4. Enter exercise duration (minutes)
  5. System automatically calculates total calories burned, per-minute burn rate, and METs value
  6. View food equivalents to understand how many bowls of rice, slices of bread, etc. you burned
  7. Share results or export PDF report

Calculator Features

Supported Exercise Types & METs Values

Below are reference METs values for moderate intensity exercises:

Frequently Asked Questions

Q1: What is METs?

METs (Metabolic Equivalent of Task) is an international standard unit for measuring exercise intensity. 1 MET represents the energy expenditure rate at rest, approximately 3.5 ml of oxygen per kilogram of body weight per minute. Higher METs values indicate greater exercise intensity.

Q2: Is the calculation accurate?

This calculator uses the scientific METs formula and provides highly reliable results. However, actual calorie burn can be affected by individual factors such as fitness level, exercise technique, and environmental temperature, with a potential variance of 10-20%.

Q3: How many calories to lose weight?

To lose 1 lb of body weight requires burning approximately 3,500 calories. It's recommended to combine exercise with diet control, aiming for a healthy weight loss rate of 1-2 lb per week.

Q4: How much exercise per week?

WHO recommends adults perform at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise per week. Additional strength training can boost metabolism.

Q5: When to eat after exercise?

It's generally recommended to consume nutrition within 30-60 minutes after exercise, known as the "golden recovery window", which aids muscle recovery and energy restoration. A 3:1 ratio of carbohydrates to protein is ideal.

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