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Sprawdź ile kalorii spalasz podczas treningu w zależności od rodzaju ćwiczeń, czasu i intensywności.
Calculates calorie burn for 12 activities: running, cycling, swimming, HIIT, gym and more.
The calculator uses the MET coefficient (Metabolic Equivalent of Task): kcal = MET × weight [kg] × time [h]. Example: running (MET=8) for 45 minutes by a 70 kg person = 8 × 70 × 0.75 = 420 kcal.
| Activity | MET | kcal/30 min (70 kg) |
|---|---|---|
| Running | 8–11 | 280–385 |
| HIIT | 8–12 | 280–420 |
| Cycling | 6–10 | 210–350 |
| Walking | 3–4 | 105–140 |
How much exercise to lose weight? WHO recommends at least 150 minutes of moderate activity or 75 minutes of intense activity per week.
Cardio or weights? Strength training builds muscle that burns calories even at rest — combining both gives the best results. Check the progress chart.
Calorie burn depends on body weight, activity intensity and duration. This calculator uses MET (Metabolic Equivalent of Task) values — the research gold standard for estimating exercise energy expenditure.
| Activity | MET | ~kcal (30 min) |
|---|---|---|
| Walking (5 km/h) | 3.5 | ~122 |
| Running (10 km/h) | 10.0 | ~350 |
| Cycling (moderate) | 6.8 | ~238 |
| Swimming (laps) | 8.0 | ~280 |
| HIIT | 8.0–12.0 | ~280–420 |
Weight loss is primarily driven by diet — it's much easier to create a deficit through food than exercise alone. However, resistance training preserves muscle during caloric restriction, improving body composition outcomes significantly.