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Aerobics Calorie Calculator

Estimate the calories (kcal) burned during aerobics from your weight, duration, and intensity. Uses a simple METs-based formula and also shows the equivalent in bowls of rice and grams of fat.

Input

Calories burned are estimated with a simple formula based on METs (a measure of exercise intensity). Actual energy expenditure varies with body size, age, and exertion, so treat the result as a guide.

kg
min
Exercise intensity

Result

Calories burned (estimate)

205kcal

About 0.9 bowls of rice (1 bowl ≈ 234 kcal)

METs used

6.5 METs

Duration

30 min

Weight

60.0 kg

Breakdown & equivalents

ItemValue
Calories burned205 kcal
Rice (1 bowl ≈ 234 kcal)About 0.9 bowls
Body fat (1 g ≈ 7.2 kcal)About 28.4 g

How it works

  • Aerobics calories are estimated with the common simple formula: METs × weight (kg) × duration (hours) × 1.05. You enter the duration in minutes, which is converted to hours internally.
  • METs (metabolic equivalents) measure exercise intensity relative to rest, which is 1. The higher the METs, the more calories burned in the same amount of time.
  • The intensity METs used here are: low impact 5.0, general 6.5, high impact 7.3, step 7.5. These are approximations based on representative values such as the Japanese National Institute of Health and Nutrition's revised compendium of physical activity METs.
  • This formula estimates total energy expenditure, including the resting metabolic component. To estimate net expenditure with the resting portion removed, some approaches use (METs − 1) instead.
  • As reference equivalents, 1 bowl of rice is treated as about 234 kcal and 1 g of body fat as about 7.2 kcal to show how many bowls of rice or grams of fat the result corresponds to. These are rough guides only.
  • Actual calories burned vary with body size, fitness, intensity of movement, and environment, and differ from person to person. Use the displayed values as a guide.