Fitness calculator
Calories Burned Calculator
Estimate calories burned for common activities from MET values, body weight, and workout duration.
Calories burned
360 kcal
How it works
METs (Metabolic Equivalent of Task) measure how hard your body works during activity compared to rest. One MET equals your resting metabolic rate, approximately 3.5 ml of oxygen consumed per kilogram of body weight per minute, or roughly 1 kcal per kilogram per hour.
This calculator multiplies the activity's MET value by your body weight and duration to estimate total calories burned. Heavier bodies burn more calories doing the same activity, and higher-MET activities burn more per minute.
These are population averages. Individual calorie burn varies by fitness level, efficiency, terrain, and pace. Real burn can shift by ±20% or more depending on these factors.
Fitness watches and gym equipment estimate too, from similar formulas plus sensor data. If your watch shows different numbers, check its settings: some report only the extra exercise calories, while others include your resting burn in the total.
The MET values come from the 2011 Compendium of Physical Activities, a standard reference used by researchers and health professionals.
Worked example
Suppose you weigh 70 kg, run at 6 mph (MET 9.8) for 30 minutes.
Calories per minute: 9.8 × 3.5 × 70 ÷ 200 = 12.005 kcal/min
Total for 30 minutes: 12.005 × 30 = 360 kcal
Per hour rate: 12.005 × 60 = 720 kcal/hour
MET values for common activities
Representative MET values from the Compendium, from lightest to most intense:
- Yoga – 2.5 MET
- Walking, casual (3 mph) – 3.5 MET
- Walking, brisk (4 mph) – 5.0 MET
- Elliptical trainer – 5.0 MET
- Cycling, leisure (<10 mph) – 4.0 MET
- Swimming laps, moderate – 5.8 MET
- Hiking – 6.0 MET
- Running (5 mph) – 8.3 MET
- Running (6 mph) – 9.8 MET
- Running (8 mph) – 11.8 MET
- Jump rope – 12.3 MET
Frequently asked questions
Does muscle burn more calories than fat?
Yes. Muscle tissue costs more energy to maintain than fat, so a higher muscle mass raises your resting metabolic rate. In this calculator that shows up through body weight: gain muscle and your estimates rise. The MET value itself stays fixed for each activity, since it assumes average fitness.
Why does my fitness watch show different calorie numbers?
Watches often use heart rate data in addition to (or instead of) MET values, and they may estimate your VO₂ max and individual metabolism differently. Some watches also include resting calories in their 'exercise' total, while others show only the additional burn. Comparison between calculators and watches is useful for seeing trends over time, but the numbers won't match exactly.
If the calculator says I burn 500 kcal in a workout, do I burn 500 net calories?
Not quite. MET totals include the calories you would have burned at rest during that time. In the 30-minute running example, a 70 kg runner burns about 37 kcal at rest over the same half hour (1 MET), so the extra cost of the run is roughly 360 − 37 = 323 kcal. For short workouts the difference is small; for long, low-intensity activities like walking it becomes a meaningful share of the total.
This calculator is for informational and educational purposes only and is not medical advice. Its results are general estimates, not an individual assessment. Talk to a doctor, registered dietitian, or other qualified health professional before making decisions about your health, diet, or exercise.