Calories Burned Calculator
This calculator estimates the number of kilocalories you burn during physical activity using the MET (Metabolic Equivalent of Task) method — a scientifically validated approach adopted by exercise physiologists worldwide. MET values quantify the energy cost of an activity relative to rest: a MET of 1 equals the energy expenditure of sitting quietly, while running at 8 km/h carries a MET of 8, meaning it burns eight times more energy per unit of body mass.
To calculate calories burned, multiply the activity's MET by 3.5 (the average oxygen consumption at rest in ml/kg/min), then by your body weight in kilograms, divide by 200, and multiply by the duration in minutes. This formula provides a reliable estimate for healthy adults and is widely used in fitness planning, weight management, and clinical exercise prescriptions.
How it works
Calories (kcal) = MET × 3.5 × weight (kg) / 200 × duration (min). MET values are standardized from the Compendium of Physical Activities.
Use cases
- Estimating energy expenditure for a workout session to support weight-loss goals
- Comparing the caloric cost of different activities to choose the most efficient exercise
- Planning daily physical activity to balance caloric intake and expenditure
- Monitoring calories burned for sports training and athletic performance programs
- Setting realistic fitness goals based on activity type, duration, and body weight
Frequently asked questions
How do I calculate calories burned during exercise?
Use the MET formula: Calories = MET × 3.5 × weight (kg) / 200 × duration (min). For example, running at 8 km/h has a MET of 8, so a 70 kg person running for 30 minutes burns about 8 × 3.5 × 70 / 200 × 30 ≈ 294 kcal. This calculator applies the formula automatically once you pick an activity and enter your weight and duration.
What is a MET in exercise?
MET stands for Metabolic Equivalent of Task and measures the energy cost of an activity relative to sitting quietly at rest. A MET of 1 equals resting energy expenditure, while a MET of 8 means the activity burns eight times more energy per unit of body mass. MET values come from the Compendium of Physical Activities, a standardized reference used by exercise physiologists.
How accurate are calorie burn calculators?
The MET method provides a reliable estimate for healthy adults and is widely used in fitness planning and clinical exercise prescriptions. However, it is still an average: individual factors such as fitness level, body composition, technique, and terrain cause real expenditure to vary. Treat the result as a solid planning figure rather than an exact measurement.
Does body weight affect how many calories I burn?
Yes. In the MET formula, calories burned scale directly with body weight in kilograms, so a heavier person burns more calories doing the same activity for the same time. This is why the calculator asks for your weight — using your actual weight makes the estimate meaningfully more accurate than generic per-activity numbers.
Which exercise burns the most calories?
Activities with higher MET values burn more calories per minute at the same body weight — vigorous activities like fast running rank above moderate ones like walking. Total burn also depends on how long you can sustain the effort, so a longer moderate session can outburn a short intense one. Use the calculator to compare the same duration across different activities for your weight.