How accurate are calorie burn estimates?

Calorie burn estimates based on body weight and activity type are approximations. Actual calorie burn varies based on fitness level, metabolism, and exercise intensity. A heart rate monitor gives more personalized results.

Which exercise burns the most calories?

High-intensity activities like running, swimming, cycling, and jumping rope burn the most calories per hour. Running at 10 km/h burns approximately 600–800 kcal per hour depending on body weight.

Should I eat back the calories I burn during exercise?

It depends on your goal. For weight loss, eating back only a portion (50–75%) of exercise calories is often recommended. For maintenance or performance, replace all burned calories to support recovery.

Exercise Calorie Calculator

Calculate the calories burned during different types of exercise. Enter your body weight, activity, and duration to estimate your energy expenditure.

Weight: 75 kg

30200 kg

Duration: 45 min

5180 min

Age: 30 yr

1580

Height: 175 cm

140220 cm

Activity

🏃 Running (8 km/h) — 45 minutes

467

kcal total burn

412

kcal net burn (minus rest)

MET value: 8.3 · BMR: 1 763 kcal/day

🔥 Comparison by activity (45 min, 75 kg)

Activity	kcal	MET
🏃Running (12 km/h)	703	12.5
⚡HIIT (high intensity)	675	12
🚴Spinning/indoor cycling	619	11
🏃Running (10 km/h)	591	10.5
🚴Cycling (20–22 km/h)	563	10
🏊Swimming (vigorous)	551	9.8
🏃Running (8 km/h)	467	8.3
🚴Cycling (16–19 km/h)	450	8
🏋️CrossFit	450	8
⛷️Cross-country skiing (brisk)	450	8

📌 Calorie calculation is based on MET values (ACSM) and the Harris-Benedict basal metabolic rate formula. Actual energy expenditure may vary ±20% depending on fitness, technique, and intensity. Heart rate monitors provide a more accurate individual estimate.

The exercise calorie calculator estimates how much energy you burn across different sports using MET values. With over 30 activities included, you can easily see how the sport you choose loads your body and burns energy.

How the calculator works and what it’s for▾

How calorie burn is calculated

The calculation is based on MET values, which describe an activity's intensity relative to rest. The higher an activity's MET value, the more energy it burns in the same amount of time.

The burn is scaled to your weight and duration, so a larger body and a longer effort increase the number of calories burned.

What you enter and what you get

You pick an activity from over 30 options and enter the duration and your weight. The calculator returns an estimate of the calories burned during the effort.

You can compare different activities and see which burns the most in the time spent.

Who it's for and why

The calculator suits anyone active who wants to understand the energy cost of their training to support weight management or meal planning. It also helps you choose an activity according to the load you're after.

Accuracy and tips

A MET-based estimate is indicative, since actual burn is affected by intensity, fitness and technique among other things. Use the figure for comparison and tracking rather than as an exact value.

🔄 Reviewed June 2026