Exercise Calorie Calculator
Calculate calories burned from various types of exercise. Enter your weight, exercise type (walking, running, swimming, cycling, etc.), and duration to get accurate calorie burn estimates.
Calorie Calculation
Complete Guide to Exercise and Calorie Burn
Understanding MET (Metabolic Equivalent)
MET Definition
- • 1 MET = Resting oxygen consumption (3.5ml/kg/min)
- • Standard unit for measuring physical activity intensity
- • Ratio of activity intensity to individual's resting metabolic rate
- • Scientifically validated international standard measurement
Calorie Calculation Formula
Calories Burned = MET × Weight(kg) × Time(hours)
Example: 70kg adult jogging for 30 minutes (8 MET)\n= 8 × 70 × 0.5 = 280 kcal
Exercise Intensity Classification
Low Intensity Exercise (1.0-2.9 MET)
- • Daily activities, light stretching
- • Slow walking, yoga
- • Can be sustained for long periods
- • Suitable for beginners or rehabilitation
Moderate Intensity Exercise (3.0-5.9 MET)
- • Brisk walking, light cycling
- • Swimming, dancing
- • Exercise where conversation is possible
- • General aerobic exercise
High Intensity Exercise (6.0-8.9 MET)
- • Jogging, fast cycling
- • Ball sports, hiking
- • Exercise that causes breathlessness
- • Effective for fitness improvement
Very High Intensity (9.0+ MET)
- • Running, vigorous sports
- • High-intensity interval training
- • Short duration, high efficiency exercise
- • Requires sufficient fitness level
Effective Exercise Planning
Weekly Exercise Recommendations
- • Moderate intensity: 150+ minutes per week
- • High intensity: 75+ minutes per week
- • Strength training: 2+ times per week
- • Flexibility exercise: 10-15 minutes daily
Weight Management Goals
- • Weight loss: 300-500kcal burned daily
- • Weight maintenance: 200-300kcal burned daily
- • Muscle gain: strength training + adequate nutrition
- • Gradual goal setting is important
Tips to Maximize Exercise Benefits
- • Consistency: Exercise regularly, even if just a little each day
- • Progression: Gradually increase exercise intensity and duration
- • Variety: Combine different types of exercise to prevent boredom
- • Individualization: Choose exercises appropriate for your fitness level
- • Recovery: Get adequate rest and sleep
- • Nutrition: Maintain proper nutrition before and after exercise
Precautions
- • Actual calorie burn may vary by ±20% due to individual differences
- • Consult with a doctor before exercising if you have cardiovascular or joint problems
- • Stop immediately if you experience dizziness or chest pain during exercise
- • Adequate hydration and appropriate exercise clothing are recommended
Legal Notice
This calculator is for reference only. For accurate calorie burn measurement, please use professional equipment or consult with medical professionals.