Calories Burned Calculator
Calculate calories burned during exercise using MET values. Supports 50+ activities including running, cycling, swimming, and strength training.
Calories Burned
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kcal / min
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kcal / hour
What is Calories Burned Calculator?
A calories burned calculator estimates the energy expended during physical activity using Metabolic Equivalent of Task (MET) values. MET is a standardized measure of exercise intensity — a MET of 1 equals the energy used at rest, while a MET of 10 means the activity burns 10 times more energy. The calculation multiplies MET by body weight in kilograms and duration in hours.
How to use
- 1 Enter your body weight and select kilograms or pounds.
- 2 Enter the duration of your activity in minutes.
- 3 Select your activity from the dropdown list of over 25 options.
- 4 The calculator shows total calories burned, calories per minute, and calories per hour.
- 5 Use the result alongside your TDEE to understand how exercise fits into your daily energy balance.
Formula
Example calculation
A 70 kg person running at 10 km/h (MET 10.0) for 30 minutes burns 10.0 x 70 x 0.5 = 350 kcal. The same person doing yoga (MET 2.5) for the same duration would burn only 87.5 kcal, illustrating how activity intensity drives the result.
Frequently asked questions
How accurate are MET-based calorie estimates?
MET values provide a reasonable population-level estimate but can vary by 10-20% for individuals. Factors like fitness level, terrain, temperature, and individual metabolism all affect actual calorie burn.
Does body weight affect calories burned?
Yes, significantly. A heavier person burns more calories doing the same activity for the same duration because moving more mass requires more energy. This is why weight is a key input in the calculation.
What is a high MET activity?
Activities with a MET above 6 are considered vigorous. Running at 10 km/h has a MET of 10, jump rope has a MET of 10, and competitive football has a MET of around 10.3. Moderate activities like walking sit around MET 3.5 to 5.
Should I eat back calories burned during exercise?
This depends on your goals. For weight loss, most guidelines suggest eating back only a portion of exercise calories. For endurance athletes or people maintaining weight, replacing exercise calories is more important.
Why does the calculator not account for heart rate?
Heart rate-based calorie estimates require individual calibration data. MET values are standardized and more universally applicable, though wearable fitness trackers that measure heart rate can give more personalized estimates.