Calories Burned Calculator
Calculate calories burned during exercise, walking, running, swimming and 100+ activities using MET values. Track energy expenditure for fitness and weight l...
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Calories Burned Calculator — Complete Guide
MET values, weight-adjusted calorie burn, activity comparisons, and exercise energy expenditure science.
MET
Metabolic Equivalent of Task
3.5
MET of standing quietly
600–800
Kcal burned in 60-min run
70%
Max effort for fat burning
What Is a MET (Metabolic Equivalent of Task)?
The Metabolic Equivalent of Task (MET) is the ratio of the metabolic rate during a specific activity to the resting metabolic rate. One MET is defined as the energy cost of sitting quietly — approximately 3.5 ml of oxygen per kg of body weight per minute, or about 1 kcal per kg per hour.
An activity with a MET value of 4 burns four times more energy per minute than sitting quietly. This simple multiplication makes MET the standard framework for comparing energy costs of different activities across individuals of different body weights — since heavier people burn more absolute calories doing the same exercise, but the MET value remains the same.
The Compendium of Physical Activities, maintained by researchers at Arizona State University, catalogues MET values for over 800 activities — from sleeping (0.95 MET) to competitive cycling (16 MET). Our calculator draws from this validated database to estimate your calorie burn accurately.
Calorie Burn Formula
Calories = MET × Weight (kg) × Duration (hrs) Since 1 MET = ~1 kcal/kg/hr: Example 1: Jogging (MET 7.0) Person: 75 kg, Duration: 30 minutes Calories = 7.0 × 75 × 0.5 Calories = 262.5 kcal Example 2: Cycling moderate (MET 8.0) Person: 80 kg, Duration: 45 minutes Calories = 8.0 × 80 × 0.75 Calories = 480 kcal Example 3: Swimming laps (MET 6.0) Person: 65 kg, Duration: 60 minutes Calories = 6.0 × 65 × 1.0 Calories = 390 kcal Note: This is gross calorie expenditure (includes resting metabolism during exercise)
The MET formula calculates gross calorie burn (total including baseline metabolic rate during activity). Net calorie burn (above resting baseline) is ~10–15% lower for moderate-intensity activities.
Gross Calories = MET × kg × hrs
Net Calories = (MET − 1) × kg × hrs
(subtract 1 MET to remove resting
metabolism already counted in TDEE)
Example (Jogging MET 7.0, 75kg, 30min):
Gross = 7.0 × 75 × 0.5 = 262.5 kcal
Net = (7.0−1) × 75 × 0.5 = 225 kcal
Difference = 37.5 kcal
When to use each:
Gross: when estimating total energy
needs (e.g., for TDEE on exercise days)
Net: when estimating additional calories
burned ABOVE what you'd burn at rest,
to add to a sedentary TDEE baseline
Fitness trackers typically report gross.Fitness trackers and exercise machines often overestimate calorie burn by 15–50%. They fail to account for individual fitness level, which affects efficiency. Fitter individuals burn fewer calories doing the same work.
Heart Rate Method (Keytel 2005):
Men:
Calories = (-55.0969 + 0.6309×HR + 0.1988×wt
+ 0.2017×age) / 4.184 × time(min)
Women:
Calories = (-20.4022 + 0.4472×HR - 0.1263×wt
+ 0.074×age) / 4.184 × time(min)
Example (Male, 30y, 80kg, avg HR 150 bpm, 30min):
Cal = (-55.0969+0.6309(150)+0.1988(80)
+0.2017(30)) / 4.184 × 30
Cal = (-55.1+94.6+15.9+6.1)/4.184 × 30
Cal = 61.5/4.184 × 30
Cal = 14.7 × 30 = 441 kcal
HR method is more accurate than MET
for individual physiological responses.Heart rate-based formulas account for individual cardiovascular fitness. A fitter person will have a lower HR at the same work rate, correctly estimating lower calorie burn per minute due to greater mechanical efficiency.
EPOC = Excess Post-exercise Oxygen Consumption EPOC magnitude by exercise type: Low-intensity steady-state: EPOC: 5–15 kcal extra (30–60 min) Moderate-intensity (60–70% VO2max): EPOC: 15–50 kcal extra (up to 2 hrs) High-intensity interval training (HIIT): EPOC: 50–150 kcal extra (up to 24 hrs) Heavy resistance training: EPOC: 50–200 kcal extra (up to 48 hrs) Total EPOC contribution is often exaggerated in fitness marketing. For most people: 6–15% extra calories above measured workout burn. Don't double-count EPOC when calculating daily calorie targets.
EPOC is real but often dramatically overstated. The 'afterburn' from HIIT adds a meaningful but modest calorie bonus — not the 24-hour fat-melting effect some sources claim. Total daily movement (NEAT) has a much larger impact.
Common Activities — MET Values & Calorie Burn (70 kg person)
| Activity | MET | kcal/30 min | kcal/60 min | Intensity |
|---|---|---|---|---|
| Sleeping | 0.95 | 33 | 67 | Rest |
| Watching TV | 1.3 | 46 | 91 | Sedentary |
| Slow walking (2 mph) | 2.3 | 81 | 161 | Light |
| Hatha yoga | 2.5 | 88 | 175 | Light |
| Brisk walking (4 mph) | 4.0 | 140 | 280 | Moderate |
| Recreational cycling | 6.0 | 210 | 420 | Moderate |
| Swimming laps (moderate) | 6.0 | 210 | 420 | Moderate |
| Weight training | 5.0 | 175 | 350 | Moderate |
| Jogging (5 mph) | 7.0 | 245 | 490 | Vigorous |
| HIIT training | 8.0 | 280 | 560 | Vigorous |
| Running (8 mph) | 11.8 | 413 | 826 | High |
| Rowing (vigorous) | 12.0 | 420 | 840 | High |
Source: Ainsworth BE et al., Compendium of Physical Activities. Med Sci Sports Exerc. 2011. Values approximate for 70 kg person; individual burns vary ±15–25%.
Frequently Asked Questions
How accurate are calorie burn calculators?▼
MET-based calculators typically estimate within ±15–25% of actual energy expenditure measured by indirect calorimetry. Individual variation due to fitness level, exercise economy, and metabolic efficiency means the real figure can differ significantly. Heart rate monitors improve accuracy to ±10–15%.
Does weight affect how many calories I burn?▼
Yes — heavier people burn significantly more calories doing the same activity at the same intensity. A 100 kg person burns approximately 40% more calories running at the same pace as a 70 kg person, because more work is required to move greater mass.
Is it better to exercise at low intensity (fat burning zone) or high intensity?▼
High-intensity exercise burns more total calories in less time, even if the percentage from fat is lower. The absolute amount of fat burned may be similar or higher with HIIT vs. low-intensity steady state at matched total calorie burn. Total calorie expenditure is more important than the source of fuel during the workout.
References & Clinical Sources
- Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc. 2011;43(8):1575–81.
- Keytel LR, et al. Prediction of energy expenditure from heart rate monitoring during submaximal exercise. J Sports Sci. 2005;23(3):289–97.
- Borsheim E, Bahr R. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Med. 2003;33(14):1037–60.
Methodology, sources & limitations
This calculator uses a published formula and the values entered in the calculator to generate the result.
- Formula
- Calories = MET × Weight(kg) × Duration(hours)
- Jurisdiction & units
- Intended for US, IN, EU, GB, Global. Supports both units where applicable.
- Assumptions & limitations
- Results are screening or educational estimates based on the inputs you provide. They do not diagnose, treat, or replace advice from a qualified clinician.
- Review status
- Formula and automated QA completed July 24, 2026; independent professional review is pending. Next scheduled review: October 24, 2026.
Validation sources
- Compendium of Physical Activities (Ainsworth et al.)
Calories Burned Calculator — Answer & Method
Estimate calories burned during various physical activities using MET values.
Formula: Calories Burned
Calories = MET × Weight(kg) × Duration(hours)
Example Calculation
Running at 7 MET for 30 min at 70 kg burns approximately 245 calories.
Important limitation
This is an educational estimate, not a diagnosis or a substitute for professional medical advice.
Key Facts
- MET (Metabolic Equivalent of Task) measures the energy cost of physical activities.
- 1 MET equals approximately 1 kcal/kg/hour.