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Calories Burned Calculator

20+ activities. Ainsworth MET values. Accurate calorie estimates for any workout.

Activity Details

Activity

MET 5 = 5× resting metabolic rate

Duration (minutes)

Body Weight

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Select an activity and click Calculate

MET Reference Table

Walking

Light walking2.8

Brisk walking5

Fast walking6.3

Running

Jogging7

Running9.8

Running11

Running16

Cycling

Leisure cycling4

Moderate cycling8

Vigorous cycling12

Swimming

Light swimming5.8

Vigorous swimming9.8

Strength & Flexibility

Weight training5

HIIT / Circuit training9

Yoga2.5

Pilates3

Sports

Basketball6.5

Soccer7

Tennis7.3

Badminton5.5

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 = 2.5
kcal = 2.5 × 65 × 1 = 162 kcal

Result: ≈ 162 kcal (≈ 678 kJ).

Vigorous swim

Inputs: 30 min freestyle swim, 75 kg.

MET = 8.3
kcal = 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.

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.

Educational use only. Educational use only. The figures shown are population-level estimates from published exercise-physiology equations and may differ from your true values by 10–25%. Nothing on this page diagnoses, treats, prevents, or cures any condition. Consult a qualified healthcare professional before changing diet, exercise, or medication, especially if you have a heart condition, are pregnant, or take prescription drugs.

Last reviewed: 2026-05-08

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 = 2.5
kcal = 2.5 × 65 × 1 = 162 kcal

Result: ≈ 162 kcal (≈ 678 kJ).

Vigorous swim

Inputs: 30 min freestyle swim, 75 kg.

MET = 8.3
kcal = 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.

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: 2026-05-08

Calories Burned Calculator

Activity Details

MET Reference Table

Walking

Running

Cycling

Swimming

Strength & Flexibility

Sports

FAQ

How it works

Formulas

Worked examples

Yoga session

Vigorous swim

Use cases

Common mistakes to avoid

Limitations

References

Related calculators

Frequently asked questions

Calories Burned Calculator

Activity Details

MET Reference Table

Walking

Running

Cycling

Swimming

Strength & Flexibility

Sports

FAQ

How it works

Formulas

Worked examples

Yoga session

Vigorous swim

Use cases

Common mistakes to avoid

Limitations

References

Related calculators

Frequently asked questions