How many calories does cardio burn in 30 minutes?

Jitendra Chouksey
Jitendra Chouksey

 | 1 minute to read
Exercise Science

Calories are nothing but heat generated by your body when it utilises any substrate. Be it Fatty acids or glucose. For the scope of this question, I’ll assume we’re talking about steady state cardio here. When you’re doing steady state cardio, most of your calories will come from fatty acids and some from glucose. Glucose yields 4 calories per gm while fat yields 9 calories per gram. Now your substrate utilisation will depend on a lot of factors including but not limited to external temperature, your inherent metabolism, your RHR and your Target heart rate and since it’s very difficult to calculate dynamically, scientists use the concept of an MET. One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly

For cardio, the MET can vary from 3 to 10 []( Once you’ve calculated the MET, simply use this URL to calculate the calories burned []( Just enter your body weight, your MET and the minutes and it’ll tell you how many calories you’ve burned. Now if all this seemed too much, an easy answer would be roughly 100–200 calories. That's what your watch does for you btw. [](

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