Calories Burned Calculator
Estimate how many calories you burn in any activity from its MET value, your weight and your time.
How the estimate works
Each activity has a MET value: its energy cost compared with sitting still, which is 1 MET. Multiplying the MET value by your weight in kilograms and the time in hours gives the calories burned. The MET values used here are typical figures from the Compendium of Physical Activities.
Example
With the starting values shown (Activity Running, 5 mph (8 km/h); Your weight 70; Weight unit Kilograms; Time 30 minutes), Calories burned comes out as 291. Other results include met value: 8.3; per hour at this effort: 581.
Real burn depends on your fitness, body composition, terrain, speed and technique, so treat the answer as a rough guide. Fitness trackers and the machines in a gym give different numbers for the same reasons.
This tool is for general information and is not medical advice. Talk to a doctor or other health professional about your own situation.
The calories burned formula
Exercise physiologists use METs (metabolic equivalents) to compare activities. One MET is the energy you use at rest, and an activity of 8 METs uses about eight times that. The formula is:
Calories burned = MET × weight in kg × time in hours, which is the same as MET × 3.5 × weight (kg) ÷ 200 per minute.
| Activity | MET | Calories |
|---|---|---|
| Walking, 3 mph (5 km/h) | 3.5 | 122 |
| Cycling, 12 to 14 mph (19 to 22 km/h) | 8 | 280 |
| Running, 6 mph (9.7 km/h) | 9.8 | 343 |
| Swimming laps, light to moderate | 5.8 | 203 |
| Weight lifting, vigorous | 6 | 210 |
| Yoga (hatha) | 2.5 | 88 |
Why the answer is an estimate
- MET values are averages. Your fitness, body composition, technique, speed, terrain and temperature all change the real number.
- Fitness trackers use similar maths and add heart rate, but they can be off by 20% or more.
- The "afterburn effect", extra calories burned after hard exercise, is real but usually small compared with the workout itself.
Using it well
Use the result to compare activities and plan your week, not to decide exactly how much extra to eat. To see your total daily needs, use the BMR and maintenance calorie calculator. If you are starting a new exercise programme or have a health condition, check with a doctor first.
Next steps: BMR and Daily Calorie Calculator, Target Heart Rate Calculator, Pace Calculator.
Frequently asked questions
How do I calculate calories burned during exercise?
Multiply the activity's MET value by your weight in kilograms and by the time in hours. A 70 kg person running at 6 mph (9.8 MET) for 30 minutes burns about 343 calories.
What is a MET?
A metabolic equivalent. 1 MET is your energy use at rest, and activities are rated as multiples of it.
Does a heavier person burn more calories?
Yes, for the same activity and time, because moving a larger body takes more energy.
How accurate are calories burned calculators?
They are good for comparing activities, but individual results can differ by 20% or more.
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