Exercise Calorie Comparison Calculator
Compare calories burned across 10 exercises at your weight and duration.
Highest Burn
HIIT: 463 cal
Calories Burned Comparison
| HIIT | 463 cal |
| Jumping Rope | 424 cal |
| Running (6 mph) | 378 cal |
| Cycling (12-14 mph) | 308 cal |
| Swimming (moderate) | 270 cal |
| Rowing | 270 cal |
| Weightlifting | 231 cal |
| Elliptical | 193 cal |
| Walking (3.5 mph) | 135 cal |
| Yoga | 116 cal |
Use the Exercise Calorie Comparison Calculator above to calculate your results. Enter your values and see instant results — all calculations run in your browser.
Disclaimer: This calculator is for informational purposes only and does not constitute tax, financial, or legal advice. Results are estimates based on the information you provide and current rates. Always consult a qualified tax professional or financial advisor for advice specific to your situation.
How It Works
Our Exercise Calorie Comparison Calculator helps you understand how many calories you burn across 10 popular exercises based on your body weight and workout duration. Knowing these figures, especially with the latest 2026 metabolic research, empowers you to optimize your fitness routine for weight management or performance goals. This tool makes comparing exercise efficiency straightforward and data-driven.
The calculator utilizes a standardized Metabolic Equivalent of Task (MET) value for each exercise, a physiological measure expressing the energy cost of physical activities. We multiply your weight in kilograms by the exercise's MET value, then by the duration in hours, providing an estimated calorie burn (Calories = METs * weight (kg) * duration (hours)). This formula is widely accepted and accounts for individual body mass differences.
Remember that these calculations are estimates; actual calorie burn can vary due to factors like intensity, fitness level, and individual metabolism. Don't solely rely on calorie burn for fitness success; consistency, proper nutrition, and enjoyment of your activities are equally crucial. A common mistake is overestimating calorie expenditure, leading to overeating or frustration.
Example: Comparing a 45-minute jog to an hour of weightlifting for a 160-pound individual.
- 1 Input: Weight = 160 lbs (approx. 72.57 kg), Exercise 1 = Jogging (moderate pace), Duration 1 = 45 minutes (0.75 hours), Exercise 2 = Weightlifting (general), Duration 2 = 60 minutes (1 hour).
- 2 Calculation: Jogging (MET ~7.0): 7.0 * 72.57 kg * 0.75 hours = 380.99 calories. Weightlifting (MET ~3.0): 3.0 * 72.57 kg * 1 hour = 217.71 calories.
- 3 Result: Jogging for 45 minutes burns approximately 381 calories, while 60 minutes of general weightlifting burns around 218 calories for a 160-pound person.
- 4 Context: This comparison highlights that while weightlifting builds muscle and has other benefits, moderate jogging can be more calorically intensive for a similar time investment. This information can help you decide which activity better fits your immediate calorie expenditure goals on a given day.
Source: ACE · Last updated: April 2026
Frequently Asked Questions
Which exercise burns the most calories per hour?
Is walking as good as running for weight loss?
How accurate are fitness tracker calorie estimates?
You might also need
One Rep Max (1RM) Calculator
Estimate your one rep max from any weight and rep count. See training percentages for all rep ranges.
Running Pace Calculator
Calculate running pace from distance and time, or finish time from distance and pace. Preset distances for 5K to marathon.
Heart Rate Zone Calculator
Calculate training heart rate zones using max HR or Karvonen method. See optimal zones for fat burn and performance.