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)
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.