Calories Burned Calculator
20+ activities. Ainsworth MET values. Accurate calorie estimates for any workout.
Activity Details
MET 5 = 5× resting metabolic rate
Select an activity and click Calculate
MET Reference Table
Walking
Running
Cycling
Swimming
Strength & Flexibility
Sports
Source: Ainsworth et al. 2011 Compendium of Physical Activities.
FAQ
How are exercise calories calculated?
Calories = MET × body weight (kg) × duration (hours). MET = Metabolic Equivalent of Task. A MET of 1 equals resting. Walking at MET 5 burns 5× rest calories.
Which activity burns the most calories?
High-intensity activities: running (MET 9–16), vigorous cycling (MET 12), competitive swimming (MET 9.8). Even moderate activities burn meaningful calories when done consistently.
Does body weight affect calorie burn?
Yes. Heavier people burn more calories doing the same activity. A 90 kg person burns 50% more than a 60 kg person at the same intensity and duration.
Estimate calories burned across more than 20 activities — walking, running, cycling, swimming, yoga, weight training, hiking, and more — using validated MET values from the 2011 Compendium of Physical Activities.
How it works
A MET (metabolic equivalent of task) compares an activity's energy cost to resting. 1 MET ≈ 1 kcal/kg/h. Calories burned = MET × body-weight (kg) × duration (hours).
The Compendium contains over 800 activities with peer-reviewed MET values. This calculator uses a curated subset of common activities.
kJ are computed from kcal via the food-energy conversion 1 kcal = 4.184 kJ.
Formulas
- Energy:
kcal = MET × weight (kg) × hours— Standard MET model. - kJ conversion:
kJ = kcal × 4.184— 4.184 J per small calorie. - Per-minute:
kcal/min = kcal / minutes— For comparing intensities.
Worked examples
Yoga session
Inputs: 60 min hatha yoga, 65 kg.
MET = 2.5kcal = 2.5 × 65 × 1 = 162 kcal
Result: ≈ 162 kcal (≈ 678 kJ).
Vigorous swim
Inputs: 30 min freestyle swim, 75 kg.
MET = 8.3kcal = 8.3 × 75 × 0.5 ≈ 311 kcal
Result: ≈ 311 kcal (≈ 1 301 kJ).
Use cases
- Compare calorie cost of two different workouts
- Plan a daily energy budget for weight management
- Pick the most time-efficient activity
- Estimate kJ for cycling-style training metrics
- Add calories to a TDEE-based meal plan
Common mistakes to avoid
- Using activity duration including rest breaks
- Forgetting to weigh in kg if MET tables expect kg
- Picking light intensity for what was actually vigorous
- Comparing kcal to gross figures from a fitness watch (devices count BMR too)
Limitations
- MET values are population averages
- Skill, technique, and rest periods are not modelled
- EPOC (after-burn) is not included
- Untrained individuals may burn 5–10 % less than MET predicts
References
- Ainsworth BE et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575–1581.
- American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription, 11th ed., 2021.
- Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate. Ann Med Exp Biol Fenn. 1957;35(3):307–315.
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153–156.
- Riegel PS. Athletic records and human endurance. American Scientist. 1981;69(3):285–290.
Related calculators
- Personal Fitness Assistant (hub)
- Running Calculator
- Cycling Calculator
- Walking Calculator
- Heart Rate Zone Calculator
- Running Pace Calculator
- Steps Calculator
- BMI Calculator
- TDEE Calculator
- Body Fat Calculator
- Calorie Needs Calculator
Frequently asked questions
What is a MET?
A unit of energy expenditure equal to ~1 kcal/kg/h or ~3.5 ml O₂/kg/min.
Where do MET values come from?
The 2011 Compendium of Physical Activities (Ainsworth et al.).
How accurate is the kcal estimate?
Within ±10–20 %, depending on individual fitness and technique.
Should I subtract resting calories?
MET kcal is a gross figure that already includes resting energy during activity.
What about EPOC?
After-burn isn't included. For HIIT, add ~5–10 % to total kcal.
Is muscle mass considered?
Indirectly via body weight; lean mass is not separately modelled.
Why does my watch differ?
Devices use proprietary algorithms; differences of 10–25 % are common.
Can I use stones or pounds?
Yes — body weight accepts kg or lb.
Does intensity matter?
Yes — pick light, moderate, or vigorous; each has a different MET.
Is this medical-grade?
No — educational. For clinical needs, use indirect calorimetry.
What activities are listed?
Walking, running, cycling, swimming, yoga, weights, hiking, dance, rowing, and more.
Will the list grow?
Yes — new activities are added based on user feedback and updated literature.
Last reviewed: