How accurate are calorie burn estimates?

Calorie burn estimates based on body weight and activity type are approximations. Actual calorie burn varies based on fitness level, metabolism, and exercise intensity. A heart rate monitor gives more personalized results.

Which exercise burns the most calories?

High-intensity activities like running, swimming, cycling, and jumping rope burn the most calories per hour. Running at 10 km/h burns approximately 600–800 kcal per hour depending on body weight.

Should I eat back the calories I burn during exercise?

It depends on your goal. For weight loss, eating back only a portion (50–75%) of exercise calories is often recommended. For maintenance or performance, replace all burned calories to support recovery.

Exercise Calorie Calculator

Calculate the calories burned during different types of exercise. Enter your body weight, activity, and duration to estimate your energy expenditure.

Paino: 75 kg

30200 kg

Kesto: 45 min

5180 min

Ikä: 30 v

1580

Pituus: 175 cm

140220 cm

Laji

🏃 Juokseminen (8 km/h) — 45 minuuttia

467

kcal kokonaiskulutus

412

kcal nettopoltto (lev. väh.)

MET-arvo: 8.3 · BMR: 1 763 kcal/vrk

🔥 Vertailu eri lajeilla (45 min, 75 kg)

Laji	kcal	MET
🏃Juokseminen (12 km/h)	703	12.5
⚡HIIT (korkea intensiteetti)	675	12
🚴Spinning/sisäpyöräily	619	11
🏃Juokseminen (10 km/h)	591	10.5
🚴Pyöräily (20–22 km/h)	563	10
🏊Uinti (reipas)	551	9.8
🏃Juokseminen (8 km/h)	467	8.3
🚴Pyöräily (16–19 km/h)	450	8
🏋️CrossFit	450	8
⛷️Hiihto (reipas)	450	8

📌 Kalorilaskelma perustuu MET-arvoihin (ACSM) ja Harris-Benedictin perusaineenvaihduntakaavaan. Todelliset kulutukset voivat vaihdella ±20 % kunnon, tekniikan ja intensiteetin mukaan. Pulssipohjaiset mittarit antavat tarkemman yksilöllisen arvion.