Calories Burned Calculator

The MET (Metabolic Equivalent of Task) formula: Calories = MET × body weight (kg) × time (hours). MET is a measure of exercise intensity relative to rest. Walking has a MET of ~3.5; running at 6 mph is ~9.8.

One pound of fat = approximately 3,500 calories. To lose 1 lb/week, you need a deficit of 500 calories/day (from exercise + diet combined). However, the body adapts to exercise over time, so diet changes typically account for more weight loss than exercise alone.

Both matter, but intensity burns more calories per minute. HIIT (30 min) often burns more calories than steady-state cardio (45 min). For fat burning specifically, lower-intensity longer sessions use a higher percentage of fat for fuel — but total calorie deficit is what drives weight loss.