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Sport Calorie Burner Calculator

Calculate calories burned during any sport based on body weight, sport type, and duration.

Sources: 2024 Adult Compendium of Physical Activities · ACSM -- Guidelines for Exercise Testing

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How the Sport Calorie Calculator Works

This tool calculates calories burned during a sport activity using MET values (Metabolic Equivalent of Task) recognized by the international scientific community.

The Calculation Formula

Calories = MET x Weight (kg) x Duration (hours)

For example, a 70 kg person running at 10 km/h for 45 minutes: 9.3 x 70 x 0.75 = 488 kcal.

MET Values by Sport

  • Running (10 km/h): MET 9.3
  • Cycling (16-19 km/h): MET 7.5
  • Tennis (singles): MET 7.3
  • Swimming (moderate): MET 7.0
  • Soccer: MET 7.0
  • Gym (weights): MET 5.0
  • Brisk walking (5.5 km/h): MET 4.3
  • Yoga (hatha): MET 3.0

The EPOC Effect

After intense training, the body continues to burn extra calories for hours: this is the EPOC effect (Excess Post-exercise Oxygen Consumption). Weight training and HIIT produce a greater EPOC compared to steady-state aerobic activity.

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Frequently Asked Questions

How do you calculate calories burned in a sport?▼
Using the MET (Metabolic Equivalent of Task) value of the activity, multiplied by body weight in kg and duration in hours. Formula: Calories = MET x weight x hours.
What is MET?▼
MET (Metabolic Equivalent of Task) is the unit of measure for the energy cost of physical activity. 1 MET corresponds to oxygen consumption at rest (3.5 ml/kg/min). An activity with MET 7 requires 7 times the energy of rest.
Which sport burns the most calories?▼
High-intensity running, fast freestyle swimming, and high-speed cycling are among the activities with the highest calorie expenditure (MET 10-14). However, the best sport is one you practice regularly and enjoy.