How Many Calories Does Exercise Burn?
Calories burned depend on body weight, exercise intensity (MET), and duration. Heavier individuals burn more calories for the same activity because more energy is needed to move greater mass. High-intensity activities (running, HIIT) burn 2–3× more calories per minute than moderate activities (walking, yoga). EPOC (excess post-exercise oxygen consumption) adds 6–15% additional calorie burn after vigorous exercise.
How to Use Exercise for Weight Loss
To lose 0.5 kg/week through exercise alone requires burning an extra ~550 calories/day — roughly 60 minutes of running. More practical: combine a 250 calorie diet deficit with 250 calories of exercise per day. Walking 10,000 steps (~8 km) burns approximately 280–320 calories for a 70 kg person. Source: ACSM 2023; Academy of Nutrition and Dietetics.
Calories = 9.8 (MET) × 70 kg × 0.5 hrs = 343 calories
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