Calories Burned Calculator
Estimate calories burned during 20+ activities using MET values.
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How This Calories Burned Calculator Works
This calculator uses established scientific formulas validated in peer-reviewed literature. All calculations run locally in your browser — no data is sent to any server.
MET Values for Common Activities
| Activity | MET Value | Cal/hr (150 lb person) |
|---|---|---|
| Running (6 mph) | 9.8 | 667 |
| Running (7.5 mph) | 11.5 | 782 |
| Cycling (14-16 mph) | 7.5 | 510 |
| Swimming (moderate) | 8.0 | 544 |
| HIIT / CrossFit | 8.0 | 544 |
| Jump Rope | 7.0 | 476 |
| Weight Training (vigorous) | 6.0 | 408 |
| Walking (3 mph) | 3.5 | 238 |
| Yoga (Hatha) | 4.0 | 272 |
| Gardening | 5.5 | 374 |
Understanding the Afterburn Effect (EPOC)
Exercise doesn't just burn calories during the activity itself. After intense exercise, your body continues burning calories at an elevated rate through a process called Excess Post-exercise Oxygen Consumption (EPOC), commonly known as the "afterburn effect." High-intensity interval training (HIIT) can elevate your metabolic rate for 24-72 hours post-exercise, burning an additional 6-15% of the workout's calorie cost.
This means a 30-minute HIIT session with an afterburn of 10% effectively burns the equivalent of 33 minutes of exercise. Weight training creates even greater EPOC because muscle repair requires sustained energy expenditure. For maximum afterburn, combine our One Rep Max Calculator for strength programming with the Target Heart Rate Calculator for interval training.
Calories Burned vs. Calories Consumed
A common mistake is "eating back" all exercise calories. MET-based calculations are estimates, and people tend to overestimate their exercise intensity and underestimate their food intake. A safer approach is to calculate your TDEE (which already includes your activity level) and use that as your calorie target rather than adding exercise calories on top of a sedentary base.
For weight management, the Calorie Calculator gives you targets that account for activity. Split those calories into optimal ratios using the Macro Calculator. Ensure adequate protein and hydration for recovery.
EPOC: The Afterburn Effect
After intense exercise, your body burns extra calories for 24–72 hours via Excess Post-exercise Oxygen Consumption (EPOC). HIIT can elevate metabolic rate by an additional 6–15% of the workout's calorie cost. Weight training creates even greater EPOC because muscle repair requires sustained energy. Combine strength training with heart rate zone training for maximum effect.
Integrating Calorie Burn Into Your Plan
Calculate your TDEE — which already includes activity — rather than adding exercise calories on top of sedentary intake. Split calories using the Macro Calculator. Ensure adequate protein and hydration for recovery. For runners, pair with the Pace Calculator.
Accuracy Factors
MET-based estimates are accurate within 10-20% for most people but don't account for individual fitness level (trained athletes burn fewer calories per mile than beginners of the same weight), environmental conditions (heat and cold both increase energy expenditure), or exercise technique. For more precise tracking, heart rate monitors combined with the Target Heart Rate Calculator provide real-time intensity data. For strength training, the One Rep Max Calculator helps standardize intensity across sessions.
Frequently Asked Questions
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