A heavier person burns more calories doing the same activity because the body requires more energy to move greater mass. This is why the MET formula multiplies by body weight — it directly accounts for the additional effort required at higher body weights.

Among common exercises, swimming and HIIT training rank among the highest calorie burners due to their high MET values and full-body engagement. Running at a moderate pace also burns significant calories. The “best” exercise for calorie burning is ultimately the one you can sustain consistently.

A general guideline is a deficit of 500 calories per day to lose approximately 0.5 kg (1 lb) of fat per week. This can come from a combination of burning more calories through exercise and consuming fewer through diet. Always consult a healthcare professional before starting a weight loss program.

No. This calculator shows only the additional calories burned during physical activity, not your basal metabolic rate (BMR) — the calories your body burns at rest. To find your total daily calorie burn, add this figure to your BMR, which you can calculate with our separate BMR calculator.

It is an approximation. The body burns a mix of carbohydrates, fats, and protein during exercise — the ratio depends on intensity, duration, and your fitness level. Low-intensity exercise burns a higher percentage of fat, while high-intensity exercise burns more carbohydrates. The fat gram estimate assumes all burned calories come from fat, so actual fat loss may differ.