🔥Cardio Calorie Efficiency Calculator

Calculate calories burned and efficiency per hour by exercise type, weight, and duration

kg
min

How to Use the Cardio Calorie Efficiency Calculator

Calories burned during cardio is calculated as MET × body weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) represents exercise intensity relative to rest. HIIT (MET 12) and jump rope (MET 11) are over 3× more efficient than walking (MET 3.5).

When time is limited, HIIT or running offers the best calorie-per-minute return. For joint-friendly options, swimming or cycling is ideal. Heavier individuals burn more calories for the same exercise. Long-term consistency matters more than short-term intensity spikes.

Frequently Asked Questions

Which cardio burns the most calories?

HIIT and jump rope lead in calorie efficiency (MET 10–12). Running (MET 8–11) is next, with cycling and swimming as lower-impact alternatives.

What is MET?

MET (Metabolic Equivalent) measures intensity relative to rest. Calories = MET × weight × hours. A MET of 1 equals your resting metabolic rate.

What cardio is best for weight loss?

HIIT is most efficient per minute, but the best cardio is what you can sustain consistently. If you have joint issues, swimming or cycling is a great choice.