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Cardio Calorie Burn Calculator
Estimate calories burned during cardio exercise
lbs
kg
Activity Details
Select Activity
Walking (3 mph, casual) (3.5 METs)
Walking (4 mph, brisk) (5 METs)
Running (5 mph, 12 min/mile) (8.3 METs)
Running (6 mph, 10 min/mile) (9.8 METs)
Running (7 mph, 8.5 min/mile) (11 METs)
Running (8 mph, 7.5 min/mile) (11.8 METs)
Running (10 mph, 6 min/mile) (14.5 METs)
Cycling (10-12 mph, leisure) (6.8 METs)
Cycling (12-14 mph, moderate) (8 METs)
Cycling (14-16 mph, vigorous) (10 METs)
Cycling (16-19 mph, racing) (12 METs)
Swimming (leisurely) (6 METs)
Swimming (moderate effort) (8.3 METs)
Swimming (vigorous effort) (10 METs)
Rowing Machine (moderate) (7 METs)
Rowing Machine (vigorous) (8.5 METs)
Elliptical Trainer (moderate) (5 METs)
Stair Climbing Machine (9 METs)
Jump Rope (12.3 METs)
HIIT (High Intensity Interval) (8 METs)
Boxing (sparring) (9 METs)
Basketball (game) (8 METs)
Soccer (game) (10 METs)
Tennis (singles) (8 METs)
Yoga (Hatha) (2.5 METs)
Pilates (3 METs)
Duration (minutes)
Body Weight (kg)
💡 Cardio Calorie Burn Tips
• These are estimates - actual burn varies by fitness level and efficiency
• Heavier individuals burn more calories at the same intensity
• Trained athletes burn fewer calories (more efficient movement)
• HIIT can increase post-exercise calorie burn (EPOC effect)
• Don't eat back all cardio calories if cutting (overestimation risk)
• Cardio machines often overestimate calorie burn by 10-25%
• Heart rate monitors with chest straps are most accurate
• Incline/resistance increases calorie burn significantly