Calorie Burn Projection Calculator

What is Calorie Burn Projection?

Calorie burn projection estimates how many calories you'll burn through exercise over a period of time. Calorie burn varies significantly by exercise type, intensity, duration, and individual factors like body weight and fitness level. MET (Metabolic Equivalent) values provide standardized estimates of energy expenditure, allowing comparison across different activities.

MET values measure exercise intensity relative to resting metabolic rate. 1 MET = resting metabolic rate. Higher MET values indicate more intense exercise. For example: Running (6 mph) = 10 METs, Walking (3 mph) = 3.5 METs, Cycling (moderate) = 8 METs, Swimming = 6 METs, Weightlifting = 5 METs, Yoga = 3 METs, HIIT = 8 METs. These values help standardize calorie burn estimates. For weight management planning, use our Weight Loss/Gain Calculator to see how exercise calories fit into your overall calorie balance.

How to Use This Calculator

Enter your body weight, exercise type, duration per session, frequency (sessions per week), and number of weeks to project. The calculator uses MET values to estimate calories burned per session, calculates weekly and total calorie burn over the period, estimates potential weight loss (calories ÷ 3,500), and shows average daily calorie burn from exercise.

Use the chart to compare calorie burn across different exercise types. Understanding which activities burn more calories helps you plan your exercise routine for weight loss or maintenance goals.

Formula Explained

The calculation uses MET values to estimate calorie burn:

Source: ACSM Guidelines - MET Values and Exercise Calorie Expenditure

When to Use This Calculator

Use this calculator to estimate calorie burn from exercise, plan exercise routines for weight loss, or compare calorie burn across different activities. It's helpful for anyone wanting to understand how exercise contributes to their calorie balance and weight management goals.

Fitness enthusiasts and individuals use calorie burn estimates to plan exercise routines, create calorie deficits for weight loss, and understand the contribution of exercise to overall energy balance. For comprehensive weight management, combine this with our Weight Loss/Gain Calculator to plan your complete calorie strategy.

Tips for Best Results

• Understand estimates are approximations: Actual calorie burn varies based on individual factors like body weight, fitness level, intensity, form, and metabolism. Use estimates as guidelines, not exact numbers.
• Combine exercise types: High-intensity cardio burns more during the workout, but strength training builds muscle and increases resting metabolism. A combination of both is ideal for overall calorie burn and body composition.
• Consider the afterburn effect: High-intensity exercise creates EPOC (Excess Post-Exercise Oxygen Consumption), increasing calorie burn for hours after the workout. This isn't included in basic MET calculations.
• Focus on consistency: The best exercise is one you'll do consistently. Don't choose activities solely based on calorie burn - choose activities you enjoy and can maintain long-term.
• Remember nutrition matters more: Exercise supports weight loss, but nutrition is more important. You can't out-exercise a poor diet. Focus on both exercise and nutrition for best results.
• Plan your calorie strategy: Use our Weight Loss/Gain Calculator to determine your total calorie needs and see how exercise calories contribute to your weight goals.

Frequently Asked Questions

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