Calculate Calories Burned
Accurate calculations powered by scientific research
Enter Your Details
Your Results
Enter your details and select an activity to see how many calories you'll burn
Understanding Calories Burned During Exercise
Calories are units of energy your body uses for every activity, from breathing to intense workouts. Understanding how many calories you burn helps you manage weight, plan nutrition, and track fitness progress.
What Are MET Values?
MET (Metabolic Equivalent of Task) measures the energy cost of physical activities. A MET of 1 equals your resting metabolic rate—the energy you burn sitting quietly. Higher MET values mean more intense activities that burn more calories.
MET values are standardized by the Compendium of Physical Activities, a research database used by health professionals worldwide.
Calorie Burn Formula
Calories = (MET × 3.5 × Weight in kg) ÷ 200 × Minutes
Example:
A 70 kg person running (MET 8.0) for 30 minutes:
(8.0 × 3.5 × 70) ÷ 200 × 30 = 294 calories
Common Activities & MET Values
| Activity | MET | Cal/30min* |
|---|---|---|
| Walking (3.5 mph) | 4.3 | 158 |
| Running (6 mph) | 9.8 | 360 |
| Cycling (12-14 mph) | 8 | 294 |
| Swimming (moderate) | 7 | 257 |
| Weight Training | 5 | 184 |
| Yoga (Hatha) | 2.5 | 92 |
| HIIT | 8 | 294 |
| Dancing (aerobic) | 7.3 | 268 |
*Based on 70 kg body weight
How Body Weight Affects Calorie Burn
Heavier individuals burn more calories performing the same activity because moving a larger body requires more energy.
| Weight | Walking 30min | Running 30min | Cycling 30min |
|---|---|---|---|
| 55 kg (121 lbs) | 124 cal | 283 cal | 231 cal |
| 70 kg (154 lbs) | 158 cal | 360 cal | 294 cal |
| 85 kg (187 lbs) | 192 cal | 437 cal | 357 cal |
| 100 kg (220 lbs) | 225 cal | 514 cal | 420 cal |
Tips for Accurate Calorie Tracking
- 1Use your actual body weight for more accurate calculations
- 2Account for rest periods—continuous activity burns more than intermittent
- 3Intensity matters: higher effort means higher calorie burn
- 4Fitness level affects efficiency—trained athletes may burn slightly fewer calories for the same activity
Data Source: MET values from the 2011 Compendium of Physical Activities and the 2024 Adult Compendium. This calculator is for informational purposes; consult a healthcare provider for personalized advice.
Frequently Asked Questions
How are calories burned calculated?
Calories are calculated using the MET formula: Calories = (MET × 3.5 × Weight in kg) / 200 × Duration in minutes. MET values are from the 2024 Adult Compendium of Physical Activities.
What factors affect calorie burn?
Calorie burn is affected by body weight, exercise duration, activity intensity, age, gender, and fitness level. Our advanced options let you customize these factors.
How accurate is this calculator?
Using peer-reviewed MET values, this calculator is accurate within 10-15% for most individuals. Personal factors like body composition can cause variations.