Calories Burned Calculator

Weight

80 lbs400 lbs

Activity

MET (Metabolic Equivalent of Task): 8.3 — Running

Duration (minutes)

5 min240 min (4 hrs)

Calories Burned

Running — 5 mph (12 min/mile)

320

calories

(10.7 cal/min)

Duration

30 min

MET Value

8.3

Weekly (if daily)

2,240

Weight Loss/Week

0.64 lbs

(0.29 kg)

Food Equivalents (320 calories burned)

1.1

Pizza slices (cheese)

(285 cal each)

3.4

Apples (medium)

(95 cal each)

3.0

Bananas

(105 cal each)

4.1

Chocolate chip cookies

(78 cal each)

4.1

Eggs (large, boiled)

(78 cal each)

4.1

Slices of bread

(79 cal each)

3.4

Tablespoons of peanut butter

(94 cal each)

2.3

Cans of soda (12 oz)

(140 cal each)

2.6

Glasses of wine (5 oz)

(125 cal each)

2.1

Beers (12 oz regular)

(153 cal each)

1.2

Donuts (glazed)

(269 cal each)

2.3

Scoops of ice cream

(137 cal each)

Calorie Burn Comparison (30 minutes, 170 lbs)

Activity	MET	Calories
Walking — 3 mph (moderate)	3.5	135
Running — 6 mph (10 min/mile)	9.8	378
Cycling — 12-14 mph (moderate)	8	308
Swimming — laps, moderate	7	270
HIIT / Circuit training	8	308
Weightlifting — vigorous	6	231
Yoga — Vinyasa / Power	4	154
Jump rope — moderate	11.8	455
Dancing — aerobic / Zumba	7.3	281
Basketball — game	8	308

How Calories Burned Are Calculated

Calories Burned = MET × Weight (kg) × Duration (hours)

MET = Metabolic Equivalent of Task (energy cost relative to rest)

1 MET = 1 kcal/kg/hour (energy expenditure at rest)

Weight loss: ~3,500 calories = 1 pound of body fat (approximate)

MET values are from the Compendium of Physical Activities (Ainsworth et al.). Individual results may vary based on fitness level, body composition, and exercise intensity.

Weight

80 lbs400 lbs

Activity

MET (Metabolic Equivalent of Task): 8.3 — Running

Duration (minutes)

5 min240 min (4 hrs)

Calories Burned

Running — 5 mph (12 min/mile)

320

calories

(10.7 cal/min)

Duration

30 min

MET Value

8.3

Weekly (if daily)

2,240

Weight Loss/Week

0.64 lbs

(0.29 kg)

Food Equivalents (320 calories burned)

1.1

Pizza slices (cheese)

(285 cal each)

3.4

Apples (medium)

(95 cal each)

3.0

Bananas

(105 cal each)

4.1

Chocolate chip cookies

(78 cal each)

4.1

Eggs (large, boiled)

(78 cal each)

4.1

Slices of bread

(79 cal each)

3.4

Tablespoons of peanut butter

(94 cal each)

2.3

Cans of soda (12 oz)

(140 cal each)

2.6

Glasses of wine (5 oz)

(125 cal each)

2.1

Beers (12 oz regular)

(153 cal each)

1.2

Donuts (glazed)

(269 cal each)

2.3

Scoops of ice cream

(137 cal each)

Calorie Burn Comparison (30 minutes, 170 lbs)

Activity	MET	Calories
Walking — 3 mph (moderate)	3.5	135
Running — 6 mph (10 min/mile)	9.8	378
Cycling — 12-14 mph (moderate)	8	308
Swimming — laps, moderate	7	270
HIIT / Circuit training	8	308
Weightlifting — vigorous	6	231
Yoga — Vinyasa / Power	4	154
Jump rope — moderate	11.8	455
Dancing — aerobic / Zumba	7.3	281
Basketball — game	8	308

How Calories Burned Are Calculated

Calories Burned = MET × Weight (kg) × Duration (hours)

MET = Metabolic Equivalent of Task (energy cost relative to rest)

1 MET = 1 kcal/kg/hour (energy expenditure at rest)

Weight loss: ~3,500 calories = 1 pound of body fat (approximate)

MET values are from the Compendium of Physical Activities (Ainsworth et al.). Individual results may vary based on fitness level, body composition, and exercise intensity.