Calories Burned Calculator
Estimate how many calories you burn during exercise and daily activities. Uses the MET (Metabolic Equivalent of Task) method, the standard for measuring energy expenditure. Choose from 50+ activities and get instant results.
What Are METs?
MET (Metabolic Equivalent of Task) is a standard measure of energy expenditure during physical activity. One MET is defined as the energy cost of sitting quietly, which is approximately 1 kcal per kilogram of body weight per hour. Activities are rated by their MET value — the higher the MET, the more energy you expend.
The formula used to calculate calories burned is:
Calories Burned = MET × Weight (kg) × Duration (hours)
For example: A 70 kg person running at 6 mph (MET 9.8) for 30 minutes (0.5 hours):
9.8 × 70 × 0.5 = 343 calories
This calculator uses MET values from the Compendium of Physical Activities, the most comprehensive reference for activity energy expenditure. It includes over 50 common activities across cardio, strength, sports, and daily living categories.
How Does the Calories Burned Calculator Work?
The calculator follows these steps:
- Step 1: You enter your weight, select an activity, and set the duration.
- Step 2: The calculator looks up the MET value for your selected activity.
- Step 3: It applies the formula: Calories = MET × Weight (kg) × Duration (hours).
- Step 4: Results are displayed as total calories burned, calories per hour, and calories per minute.
- Step 5: The calculator also shows the equivalent food in common items like apples or slices of pizza.
You can switch between metric (kg) and imperial (lbs) units, and optionally include your age and height for a more refined estimate using the Harris-Benedict equation.
Why Use This Calories Burned Calculator?
- 50+ Activities: Covers cardio, strength, sports, and daily activities.
- Scientifically Validated: Uses MET values from the Compendium of Physical Activities.
- Flexible Units: Switch between metric and imperial measurement systems.
- Visual Breakdown: A chart shows your energy expenditure across different time scales.
- Free & Private: No registration, no data storage.
Common Activity MET Values
- Running (6 mph): MET 9.8 — burns ~700+ calories per hour for a 70 kg person.
- Cycling (12-14 mph): MET 8.0 — burns ~560 calories per hour.
- Swimming (moderate): MET 6.3 — burns ~440 calories per hour.
- Walking (3 mph): MET 4.3 — burns ~300 calories per hour.
- Weightlifting (moderate): MET 5.0 — burns ~350 calories per hour.
- Yoga (Hatha): MET 4.5 — burns ~315 calories per hour.
❓ Calories Burned Calculator FAQ
What is MET and how is it used?
MET (Metabolic Equivalent of Task) is a measure of energy expenditure. One MET is the energy cost of sitting quietly. Activity MET values are multiplied by your weight and duration to estimate calories burned. Higher MET values mean more calories burned per minute.
How accurate is this calculator?
This calculator uses MET values from the Compendium of Physical Activities, which is the most comprehensive reference for activity energy expenditure. However, actual calories burned can vary based on individual factors like fitness level, body composition, and technique. The results are estimates, not exact measurements.
What is the formula for calculating calories burned?
The formula is: Calories Burned = MET × Weight (kg) × Duration (hours). For example, a 70 kg person running at 6 mph (MET 9.8) for 30 minutes burns 9.8 × 70 × 0.5 = 343 calories.
How many calories do I burn walking 1 mile?
A 150 lb (68 kg) person burns about 100 calories per mile walked at a moderate pace (3 mph). This calculator can estimate calories burned for any distance by entering the duration.
How many calories do I burn running 1 mile?
A 150 lb (68 kg) person burns about 100-120 calories per mile run, depending on pace. Running burns roughly the same calories per mile regardless of speed, but speed affects the time and total calories burned.
How does weight affect calories burned?
Heavier individuals burn more calories for the same activity because they have more body mass to move. The formula multiplies MET by weight, so a 90 kg person burns approximately 30% more calories than a 70 kg person doing the same activity.
What is the difference between MET and calories?
MET is a measure of activity intensity relative to resting metabolic rate. Calories are a unit of energy. MET values are used to estimate calories burned by multiplying MET by weight and duration.
How does age affect calories burned?
Metabolic rate generally declines with age due to loss of muscle mass and changes in hormone levels. Older individuals may burn slightly fewer calories for the same activity. The calculator includes an optional age field for a more refined estimate.
What is the most accurate way to measure calories burned?
The most accurate methods are indirect calorimetry (measuring oxygen consumption) and using a heart rate monitor with a personalized calibration. This calculator provides a good estimate based on established MET values.
How many calories should I burn per day?
The number of calories you should burn depends on your goals. For weight maintenance, match your calorie intake to your total daily energy expenditure. For weight loss, create a deficit of 300-500 calories per day through diet and exercise.
What is the best exercise for burning calories?
High-intensity activities like running, cycling, swimming, and jump rope burn the most calories per minute. However, the best exercise is one you enjoy and can do consistently. Strength training also builds muscle, which increases your resting metabolic rate.
How many calories does 10,000 steps burn?
10,000 steps is roughly 5 miles (8 km). A 150 lb (68 kg) person burns about 400-500 calories walking 10,000 steps, depending on pace and terrain. This calculator can estimate calories for any walking duration.
What is the difference between cardio and strength training for calorie burn?
Cardio burns more calories during the activity, while strength training burns fewer calories during the workout but increases muscle mass, which raises your resting metabolic rate and burns more calories throughout the day.
How long should I exercise to burn 500 calories?
The time needed depends on the activity and your weight. A 70 kg person would need to: run at 6 mph for ~43 minutes, cycle at 12-14 mph for ~54 minutes, or walk at 3 mph for ~100 minutes to burn 500 calories.
Does gender affect calories burned?
Men generally burn more calories than women for the same activity due to higher muscle mass and lower body fat percentage. The calculator includes a gender option to provide more accurate estimates.
What is the MET value for sleeping?
Sleeping has a MET value of approximately 0.95. It's slightly below 1 MET because the body's energy expenditure during sleep is slightly lower than sitting quietly.
How do I know if I'm exercising at the right intensity?
Use the talk test: if you can talk but not sing, you're at moderate intensity. If you can only say a few words without pausing for breath, you're at vigorous intensity. MET values above 6 are considered vigorous, while 3-6 are moderate.
What is the difference between calories and kilojoules?
Calories and kilojoules are both units of energy. 1 calorie (kcal) = 4.184 kilojoules (kJ). This calculator uses calories, which is the standard unit for food and exercise energy in many countries.
How can I use this calculator for weight loss?
Use this calculator to estimate calories burned during exercise. Combine this with a calorie calculator to determine your daily calorie needs. Create a deficit of 300-500 calories per day through diet and exercise for sustainable weight loss of 0.5-1 kg per week.