Calorie Burn Calculator
Find out how many calories you burn during your favourite workouts. This calculator uses scientifically validated MET (Metabolic Equivalent of Task) values across 20 different activities, adjusted for your body weight and session duration.
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Frequently Asked Questions
How many calories does running burn per km?
Running burns approximately 60–80 calories per km depending on your body weight and pace. A heavier runner burns more, and running faster (higher MET) increases the burn per minute, though the per-km figure stays relatively stable. A 70 kg person running at 10 km/h burns roughly 70 kcal/km.
What exercise burns the most calories?
Jump rope, HIIT, and vigorous cycling top the list with MET values of 10–12, meaning they burn around 10–12 times your resting metabolic rate. Running at speed and stair climbing are close behind. The best exercise for calorie burn is ultimately the one you can sustain consistently.
Are fitness tracker calorie estimates accurate?
Most fitness trackers overestimate calorie burn by 20–30%, particularly for non-running activities. They often use simplified heart rate formulas that do not account for fitness level or movement efficiency. MET-based calculations like this one tend to be more reliable as a cross-check.
How long do I need to exercise to burn 500 calories?
For vigorous activities like HIIT, running, or jump rope, a 70 kg person can burn 500 calories in 45–55 minutes. Moderate activities like cycling or swimming take 60–75 minutes. Lower-intensity workouts like yoga or weight training may take 90 minutes or more to hit that target.
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Log every workout and see your weekly calorie burn stack up toward your goals.
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