Calculate calories burned during any exercise based on your weight and duration. Free calorie burn calculator. No signup required.
Understanding how many calories your workout actually burns prevents two common mistakes: overestimating exercise calories leading to overeating, or underestimating and not fueling adequately for athletic performance. Most fitness devices overestimate calorie burn by 20-90%. Our calculator uses MET (Metabolic Equivalent Task) values for accurate estimates.
Approximate calories burned per hour for 155 lb person: Walking 3.5 mph: 280 cal. Jogging 5 mph: 493 cal. Running 7.5 mph: 809 cal. Cycling moderate: 562 cal. Swimming laps: 493 cal. Weight training: 211 cal. HIIT training: 562-702 cal. Yoga: 281 cal. Hiking: 422 cal. Rowing machine vigorous: 632 cal. Important: body weight significantly affects calorie burn — heavier person burns more calories at same activity.
Study findings on tracker accuracy: Stanford study found popular fitness trackers overestimate calorie burn by 20-93% depending on device. Heart rate-based estimates are more accurate than step-based for cardio. Strength training is especially difficult to estimate accurately. Factors trackers struggle with: individual metabolic variation, resting calorie subtraction (you would have burned some calories regardless), and exercise efficiency improvements as you get more fit.
Calories burned walking 30 minutes by body weight and pace: Slow walk 2 mph: 120 lb = 68 cal, 155 lb = 88 cal, 190 lb = 108 cal. Moderate walk 3.5 mph: 120 lb = 100 cal, 155 lb = 129 cal, 190 lb = 158 cal. Brisk walk 4.5 mph: 120 lb = 136 cal, 155 lb = 176 cal, 190 lb = 216 cal. Walking remains one of the best exercises for sustainable daily calorie burn.
Exercise alone is insufficient for most weight loss goals: 1 pound of fat = 3,500 calories. 1 hour of moderate exercise burns 300-500 calories. At 5 days per week: 1,500-2,500 weekly calories from exercise. To lose 1 lb/week from exercise alone: need 500 cal/day burn — nearly impossible to sustain. Most effective: 75% diet (calorie deficit) plus 25% exercise for weight loss, then exercise maintains loss and improves health.
Highest calorie burn per hour for 155 lb person: Running 8 mph: 861 cal/hour. Jump rope fast: 861 cal/hour. Rowing vigorous: 632 cal/hour. Cycling vigorous: 562 cal/hour. Swimming vigorous: 632 cal/hour. HIIT training: 562-700 cal/hour. Best for sustainability: exercise you actually enjoy and can maintain long-term. Moderate intensity for longer duration often burns more total calories than high intensity for short duration.
Yes — every FreeFixo tool, including the Calorie Burn Calculator — How Many Calories Does Your Workout Burn?, is 100% free with no paywall, no premium tier, and no usage limits. You do not need to create an account, enter a credit card, or share an email.
The Calorie Burn Calculator — How Many Calories Does Your Workout Burn? uses the same formulas, rates, and reference data that financial planners, professionals, and government sources publish. Results are estimates intended for planning and education — for situations involving large sums or legal consequences, confirm with a qualified professional before acting.
No signup is ever required. The Calorie Burn Calculator — How Many Calories Does Your Workout Burn? runs entirely in your browser — your inputs are never sent to a server, and we do not store, track, or share your data. Open it, get your answer, close the tab.