How to Use the Daily Calorie Burn Calculator
Calorie burn depends on activity intensity (MET), body weight, and exercise duration. Select your activity, enter your weight in pounds, and input the duration to see calories burned and an estimated 30-day weight change from consistent daily exercise.
What is MET?
MET (Metabolic Equivalent of Task) quantifies exercise intensity relative to rest. Walking is ~3–4.5 MET, jogging ~8 MET, running 10–12 MET, and HIIT 12+ MET. Higher MET means more calories burned per minute at the same body weight.
Calorie Burn Formula
Calories (kcal) = MET × weight (kg) × time (hours). A 154 lb (70 kg) person jogging at MET 8.0 for 30 minutes burns 8.0 × 70 × 0.5 = 280 kcal. Since 1 lb of fat ≈ 3,500 kcal, burning 280 kcal daily for 30 days yields roughly 2.4 lb of estimated fat loss.
Frequently Asked Questions
Yes. Heavier individuals burn more calories for the same activity. A 220 lb person burns roughly 43% more than a 154 lb person at the same MET and duration.
High-intensity activities like HIIT, running, and jump rope have the highest MET values. However, sustainability matters — choose activities you can maintain consistently for best long-term results.
MET-based estimates are population averages. Actual burn can vary ±10–15% based on age, muscle mass, and fitness level. Use this as a planning guide rather than an exact measurement.