Calories Burned by Activity — 50+ Exercise Table

Standard formula: kcal/min = MET × weight (kg) × 3.5 / 200 (equivalent to MET × kg × 0.0175). MET (Metabolic Equivalent of Task) = ratio of exercise intensity to resting metabolic rate. MET 1.0 = resting. MET 3 = light activity. MET 6+ = vigorous exercise. Accuracy: ±10–20% due to individual variation in fitness level, body composition, and environmental conditions.

Highest calorie burn per hour (80 kg person): Running 12 km/h ~900 kcal, Vigorous cycling ~800 kcal, Vigorous rowing ~750 kcal, Jump rope ~750 kcal, Fast swimming ~700 kcal, HIIT ~650–800 kcal, Vigorous elliptical ~600 kcal, Strength training ~250–400 kcal. HIIT and strength training also generate EPOC (elevated post-exercise calorie burn for 24–48 hours), adding 50–200 kcal above session estimates.

During the session: yes — cardio burns more calories per hour. A 60-min run: ~600 kcal. A 60-min lifting session: ~250–400 kcal. However, strength training creates larger EPOC (post-exercise calorie burn lasting 24–48 hrs) and builds muscle that raises your resting metabolic rate (~50 kcal/day per kg of added muscle). For total fat loss: combining both is superior to either alone. Aim for 3 strength sessions + 2–3 cardio sessions per week for optimal body composition.

MET-based estimates: ±10–20% for most individuals. Main sources of variation: fitness level (fitter = more efficient = fewer calories at same pace), body composition, environment temperature, hydration. Wearable trackers (Fitbit, Apple Watch) overestimate by 15–43% according to Stanford and JAMA studies. Use figures as rough planning guides, not precise targets. Tracking actual weight changes over time is more reliable for calorie management than relying on exercise calorie estimates.