Calories Burned Calculator
How We Calculate Your Burn (The Science of METs)
How do scientists know that running burns more than walking? They use a unit of measurement called a MET (Metabolic Equivalent of Task).
One MET is defined as the energy you burn while sitting still doing absolutely nothing (your Resting Metabolic Rate). Every activity is then assigned a score based on how much harder it is than sitting still.
- Sitting: 1.0 MET
- Walking (Moderate): 3.5 METs (3.5x harder than sitting)
- Running (Fast): 11.0 METs (11x harder than sitting)
The math is simple: The heavier you are, the more energy it takes to move your body. Therefore, a 200lb person burns significantly more calories running a mile than a 120lb person does.
Smartwatch vs. Calculator: Which is Right?
If you wear an Apple Watch, Garmin, or Fitbit, you might notice a difference between the number on your wrist and the number on this calculator. Which one should you trust?
If you are extremely fit, your heart rate might stay low even during a run, so your watch might underestimate your burn. Conversely, if you are nervous or had too much coffee, your heart rate might be high while sitting, causing your watch to overestimate.
Calculators like this one provide a standardized baseline derived from laboratory settings (The Compendium of Physical Activities), making them excellent for planning meals and diet tracking.
Why "Net" Calories Matter for Weight Loss
There is a trap in calorie counting called the "Eat Back" mistake. Imagine you go for a run and your app says you burned 500 calories.
You might think, "Great! I can eat a 500-calorie burger and break even."
This is dangerous. Even if you sat on the couch during that hour, you would have burned ~70 calories just by being alive. The "Extra" calories you burned from running are only 430, not 500. If you are trying to lose weight using our TDEE Calculator, it is usually safer not to eat back your exercise calories.
Everyday Chores Count!
You don't need a gym membership to burn fat. Non-Exercise Activity Thermogenesis (NEAT) accounts for a huge portion of your daily burn. Check out how effective chores can be compared to workouts:
| Activity (30 Mins) | Burn (150 lbs) | Burn (200 lbs) |
|---|---|---|
| Watching TV | 34 kcal | 45 kcal |
| Cooking | 86 kcal | 114 kcal |
| Vacuuming | 113 kcal | 151 kcal |
| Gardening | 170 kcal | 227 kcal |
| Jogging | 240 kcal | 318 kcal |
Notice that gardening burns almost as much as a slow jog? Staying active around the house is the secret weapon of lean people.