Calories Burned Calculator
Calculate how many calories you burn during exercise based on activity, duration, and weight.
About MET & Calories Burned
This calculator uses MET (Metabolic Equivalent of Task) values. Formula: Calories = MET × Weight(kg) × Duration(hr). MET values represent multiples of resting metabolic rate for each activity.
Accuracy MET-based calorie estimates are typically within ±15–20% of actual expenditure for steady-state aerobic activities in healthy adults. Results are less precise for high-intensity interval training, stop-and-start sports, and activities where fitness level significantly affects effort.
MET Values by Activity
| Activity | MET |
|---|---|
| Walking | 3.5 |
| Jogging | 7.0 |
| Running | 10.0 |
| Cycling | 6.8 |
| Swimming | 6.0 |
| HIIT | 8.0 |
| Yoga | 2.5 |
What to do with your result
- Compare your calories burned to your daily calorie needs (TDEE) to understand how exercise contributes to your energy balance and weight goals.
- To lose weight, combine exercise with a moderate dietary calorie reduction — aim for a total deficit of 300–500 kcal/day for sustainable fat loss of 0.3–0.5 kg per week.
- Refuel with adequate protein (0.3–0.4 g/kg body weight) within 30–60 minutes of finishing intense exercise to support muscle recovery.
- Use the "equivalent walking minutes" figure as a motivational benchmark — seeing how your chosen activity compares to walking helps put effort into context.
Frequently Asked Questions
What is a MET value and how is it used to calculate calories burned?
MET (Metabolic Equivalent of Task) represents how many times more energy an activity uses compared to sitting quietly. A MET of 1 equals roughly 1 kcal per kg per hour. The formula is: Calories = MET × body weight (kg) × duration (hours). This gives a reliable estimate of gross calorie expenditure.
Why does body weight affect calories burned?
Heavier individuals burn more calories performing the same activity because their muscles must move greater mass. The MET formula accounts for this directly — calories burned scale linearly with body weight. A 90 kg person burns about 29% more calories than a 70 kg person doing the same exercise at the same intensity.
How accurate is the MET method for calculating calorie burn?
MET-based estimates are accurate to within ±15–20% for most moderate activities in healthy adults. Accuracy decreases for high-intensity or intermittent activities (e.g., HIIT) where heart rate fluctuates significantly. For precise measurements, laboratory metabolic testing or a validated heart-rate monitor with calorie estimation is more accurate.
Does exercise intensity affect the MET value?
Yes. MET values increase with intensity. Walking at 5 km/h has a MET of about 3.5, while running at 10 km/h has a MET of 10.0. Choosing higher-intensity activities dramatically increases calorie burn per minute. Interval training (HIIT) has an average MET of around 8, but the post-exercise oxygen consumption (afterburn) adds additional calories not captured by the base MET.
How many calories do I need to burn to lose 1 kg of fat?
Burning approximately 7,700 kcal is required to lose 1 kg of body fat, since fat tissue contains roughly 7,700 kcal/kg. This means a 500 kcal/day deficit (through exercise and/or dietary reduction) would result in approximately 0.5 kg of fat loss per week.
This calculator is for educational purposes only. Consult a qualified healthcare professional for medical advice.