How are calories burned calculated?

Calories burned = MET × body weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) measures how much energy an activity uses relative to sitting at rest (MET 1.0). Walking at 3 mph has a MET of about 3.5, running at 6 mph is ~9.8, cycling at moderate intensity is ~8.0. Example: 70 kg person running 30 min: 9.8 × 70 × 0.5 = 343 kcal. MET values come from the Compendium of Physical Activities.

How accurate are calorie burned estimates?

MET-based estimates are population averages and have roughly ±15-20% accuracy for individuals. Factors not captured include fitness level (fitter people burn fewer calories at the same pace), temperature (you burn more in cold), terrain (uphill burns significantly more), and individual metabolic variation. For weight loss tracking, use the estimate as a rough guide and track trends over time rather than treating individual values as exact.

What is MET and where do the values come from?

MET (Metabolic Equivalent of Task) is a unit of energy expenditure intensity. MET 1.0 = sitting at rest (consuming ~1 kcal/kg/hour). The 2011 Compendium of Physical Activities (Ainsworth et al.) is the standard reference, cataloging 821 activities with validated MET values. Running at 6 mph = MET 9.8; vigorous swimming = MET 9.8; leisure cycling = MET 4.0; brisk walking = MET 4.3.

How many calories should I burn per day to lose weight?

One pound of body fat ≈ 3,500 kcal. To lose 1 lb/week, create a 500 kcal/day deficit through diet and exercise combined. A 30-minute brisk walk burns ~150-250 kcal depending on weight. A 45-minute run burns ~400-600 kcal. Exercise alone is less effective than diet for calorie deficit — combining both produces better long-term results. Consult a healthcare provider before significant dietary or exercise changes.

Does weight affect how many calories you burn?

Yes — heavier people burn more calories doing the same activity for the same duration. Because the formula is MET × weight (kg) × hours, a 90 kg person burns exactly 50% more calories than a 60 kg person in the same activity. This is why absolute calorie burn is not a good basis for comparing two people's effort — MET value (intensity) is the better measure of cardiovascular exertion.

What activities burn the most calories?

High-calorie-burn activities (MET values): running 8 mph (MET 13.5), vigorous rowing (MET 12), competitive cycling (MET 12), HIIT training (MET 10-14), basketball game play (MET 8.0), vigorous swimming (MET 9.8), jumping rope (MET 12.3). Moderate activities: cycling leisure (MET 4.0), yoga (MET 3.0), walking 3 mph (MET 3.5). The longer the duration and higher the MET, the more calories burned.

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Calorie Burned Calculator

Calories burned = MET x weight (kg) x duration (hours). MET (Metabolic Equivalent of Task) measures exercise intensity relative to resting metabolism. Walking at 3 mph = MET 3.5; running at 6 mph = MET 9.8; HIIT = MET 10. Example: 75 kg person running at 6 mph for 30 min = 9.8 x 75 x 0.5 = 368 kcal. MET values are from the 2011 Compendium of Physical Activities. Heavier people burn proportionally more calories.

Calculate calories burned during any physical activity using MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities. Covers 50+ activities including walking, running, cycling, swimming, gym exercises, sports, and daily activities.

Your Weight

Activity

Duration (minutes)

Enter your weight, select an activity, and set duration to calculate calories burned.

How to Use

1
Enter your weight
Type your body weight and select your unit (lbs or kg). Use the toggle to switch between imperial and metric units.
2
Select an activity category
Click a category tab (Walking & Running, Cycling, Swimming, Gym & Fitness, Sports, or Daily Activities) to see activities in that group.
3
Choose a specific activity
Click the activity that best matches what you did. Each shows its MET value so you can compare intensities. Higher MET = more calories burned per minute.
4
Set the duration
Enter the number of minutes, or click a quick preset (15, 30, 45, 60, 90, or 120 min).
5
View calories and context
See total calories burned and calories per hour. The food equivalents table shows how your burn compares to common foods (apple, banana, pizza, Big Mac) for a real-world sense of scale.

Frequently Asked Questions

How are calories burned calculated?: Calories burned = MET × body weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) measures how much energy an activity uses relative to sitting at rest (MET 1.0). Walking at 3 mph has a MET of about 3.5, running at 6 mph is ~9.8, cycling at moderate intensity is ~8.0. Example: 70 kg person running 30 min: 9.8 × 70 × 0.5 = 343 kcal. MET values come from the Compendium of Physical Activities.
How accurate are calorie burned estimates?: MET-based estimates are population averages and have roughly ±15-20% accuracy for individuals. Factors not captured include fitness level (fitter people burn fewer calories at the same pace), temperature (you burn more in cold), terrain (uphill burns significantly more), and individual metabolic variation. For weight loss tracking, use the estimate as a rough guide and track trends over time rather than treating individual values as exact.
What is MET and where do the values come from?: MET (Metabolic Equivalent of Task) is a unit of energy expenditure intensity. MET 1.0 = sitting at rest (consuming ~1 kcal/kg/hour). The 2011 Compendium of Physical Activities (Ainsworth et al.) is the standard reference, cataloging 821 activities with validated MET values. Running at 6 mph = MET 9.8; vigorous swimming = MET 9.8; leisure cycling = MET 4.0; brisk walking = MET 4.3.
How many calories should I burn per day to lose weight?: One pound of body fat ≈ 3,500 kcal. To lose 1 lb/week, create a 500 kcal/day deficit through diet and exercise combined. A 30-minute brisk walk burns ~150-250 kcal depending on weight. A 45-minute run burns ~400-600 kcal. Exercise alone is less effective than diet for calorie deficit — combining both produces better long-term results. Consult a healthcare provider before significant dietary or exercise changes.
Does weight affect how many calories you burn?: Yes — heavier people burn more calories doing the same activity for the same duration. Because the formula is MET × weight (kg) × hours, a 90 kg person burns exactly 50% more calories than a 60 kg person in the same activity. This is why absolute calorie burn is not a good basis for comparing two people's effort — MET value (intensity) is the better measure of cardiovascular exertion.
What activities burn the most calories?: High-calorie-burn activities (MET values): running 8 mph (MET 13.5), vigorous rowing (MET 12), competitive cycling (MET 12), HIIT training (MET 10-14), basketball game play (MET 8.0), vigorous swimming (MET 9.8), jumping rope (MET 12.3). Moderate activities: cycling leisure (MET 4.0), yoga (MET 3.0), walking 3 mph (MET 3.5). The longer the duration and higher the MET, the more calories burned.