Exercise Calories
Calories burned
368
kcal
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Understanding Calorie Burn and MET Values
What is a MET Value?
To standardize how much energy different physical activities require, scientists use a system called MET (Metabolic Equivalent of Task). 1 MET is defined as the energy your body consumes while sitting quietly at rest.
If an activity has a MET value of 5, it means that performing that activity burns 5 times as much energy as you would burn resting on the couch.
How Body Weight Affects Calorie Burn
The mathematical formula for this calculation is: MET × body weight in kg × exercise duration in hours. This explains why a person weighing 200 lbs will burn significantly more calories during a 30-minute jog than a person weighing 130 lbs.
It simply requires more mechanical energy to move a heavier body through space.
The Danger of 'Eating Back' Exercise Calories
A common mistake during weight loss is trusting fitness trackers or calculators blindly and then 'eating back' those exercise calories as a reward. The problem is that commercial fitness trackers often overestimate calorie burn by 30-40%.
For the best results in weight management, view exercise primarily as a tool for cardiovascular health, muscle retention, and mental well-being, rather than just a way to earn more food.
Frequently Asked Questions
Are these numbers exact?
No, they are average estimates. Your actual calorie burn is affected by your efficiency at the movement, body composition, genetics, and exact intensity.
Which exercise burns the most fat?
Low-intensity exercise (like walking) uses a higher percentage of fat for fuel. However, high-intensity exercise (like running) burns more total calories (and thus total fat) in the same amount of time.
Does this include my resting metabolism (BMR)?
Yes, the standard MET formula calculates 'gross' calorie burn, which means your resting metabolism for that duration is already included in the final number.
Should I eat back the calories I burn?
If your primary goal is weight loss, it is generally recommended not to eat them back intentionally, as the margin of error in calorie estimations is quite large.
Exercise Calories - Calculate Burned Calories
This calculator calculates how many calories you burn during exercise based on exercise type, intensity, and duration.
How to use
Select exercise type, enter intensity and duration. The calculator shows burned calories.
Example
A person running for 30 minutes burns approximately 300-400 calories, depending on speed and weight.
Tips
Higher intensity and longer duration burn more calories. Combine exercise with good nutrition.