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Health Calculators/Exercise Calories Calculator

Exercise Calories Calculator

Estimate the calories you burn running, cycling, swimming, lifting weights and more.

Exercise Calories Calculator

Understanding exercise calories

How it works

Each activity has a MET value: how hard it is compared with sitting still. Calories = MET × body weight (kg) × hours.

Rough burn per hour at 70 kg (154 lb)

  • Brisk walking: about 250 kcal
  • Running: about 690 kcal
  • Cycling (moderate): about 560 kcal
  • Swimming (moderate): about 420 kcal
  • Weight training: about 350 kcal

Getting more from exercise

  • Aim for 150 minutes of moderate activity a week
  • Add strength training twice a week
  • Plan rest days so you can keep going
  • Do not eat back every calorie: estimates run high

Good to know

Fitness, age and technique change the real burn. Treat the number as an estimate.

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