Calories burned by activity

Choose the activity and enter your client's weight and the duration. The calculator estimates the session's energy expenditure and compares it with other common activities.

lb
min
Calories burned
550 kcal
9.8 METs · over the duration entered
Over the same duration
Weight training (moderate)
196 kcal
Circuit / functional training
449 kcal
Brisk walking (3.5 mph)
241 kcal
Cycling outdoors (12–14 mph)
449 kcal
Freestyle swimming (moderate)
326 kcal

Estimate based on population averages. Actual expenditure varies with fitness, technique and intensity.

How it works

  1. Each activity has a MET (metabolic equivalent) value from the Compendium of Physical Activities (Ainsworth et al., 2011).
  2. Calories = MET × weight (kg) × duration (hours).
  3. The result is the session's gross expenditure, including what the body would burn at rest over the same time.

FAQ

Why does my watch show a different number?

Watches use heart rate and their own algorithms. METs are population averages: they're good for comparing activities, not for precise measurement.

Does intensity change the result?

Yes. That's why weight training is split into moderate and hard and running by speed. Pick the option closest to what your client did.

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