Calorie Burn Calculator
Estimate the calories burned during any physical activity using your weight, exercise duration, and the activity's MET value. Useful for tracking energy expenditure during workouts or daily movement.
About this calculator
This calculator uses the Metabolic Equivalent of Task (MET), a standardized measure of the energy cost of physical activities relative to rest. A MET of 1 represents the energy expended at rest (approximately 1 kcal per kg per hour). The formula for calories burned is: Calories = MET × weight (kg) × duration (hours), or equivalently: Calories = MET × weight × (duration / 60) when duration is in minutes. This is a well-validated estimation method used in exercise science and public health research. MET values are published for hundreds of activities — walking briskly is ~3.5 METs, cycling at moderate pace ~6 METs, and running at 8 mph ~11.5 METs. The formula gives a reasonable population-level estimate; individual calorie burn varies with fitness level, body composition, and terrain.
How to use
Suppose you weigh 70 kg and go for a 45-minute run with a MET value of 9.0. First, convert duration to hours: 45 / 60 = 0.75 hours. Then apply the formula: Calories = 9.0 × 70 × 0.75 = 9.0 × 52.5 = 472.5 calories. Rounding, you burned approximately 473 kcal during that run. If you weigh 85 kg and do 30 minutes of cycling at MET 6.0: Calories = 6.0 × 85 × (30 / 60) = 6.0 × 85 × 0.5 = 255 kcal.
Frequently asked questions
What is a MET value and how do I find the right one for my exercise?
MET stands for Metabolic Equivalent of Task and represents how many times more energy an activity requires compared to sitting quietly. The Compendium of Physical Activities, maintained by researchers at Arizona State University, lists MET values for over 800 activities and is the standard reference used by exercise scientists. Common values include: walking slowly (2.0), brisk walking (3.5), recreational swimming (6.0), jogging (7.0), and vigorous cycling (10.0). You can search the Compendium online or use typical values published on fitness platforms to find the MET closest to your activity's intensity.
How accurate is the MET formula for estimating calories burned?
The MET-based formula provides a reasonable average estimate but has known limitations. It does not account for individual differences in fitness level, body composition, or exercise efficiency — a trained runner burns fewer calories at the same pace than a beginner because their body has adapted. The formula also omits the afterburn effect (excess post-exercise oxygen consumption, or EPOC), which can add meaningful calories after high-intensity exercise. Studies suggest MET-based estimates may have an error margin of 10–20% for most activities. For a more precise measure, a heart rate monitor with VO₂ calibration or a metabolic cart test is needed.
How many calories do you need to burn to lose one pound of fat?
The commonly cited figure is 3,500 kcal per pound of body fat (approximately 7,700 kcal per kilogram), based on the energy density of adipose tissue. This means a daily deficit or extra expenditure of 500 kcal should theoretically produce about 1 lb of fat loss per week. However, this is a simplification — as you lose weight, your TDEE decreases, and the body adapts metabolically, slowing further loss. Exercise-induced calorie burn from this calculator is best combined with dietary tracking to create a sustainable, measurable deficit rather than relying solely on exercise to drive weight loss.