Calories Burned Calculator
Estimate how many calories you burn during exercise using MET values. Enter your weight, the activity's MET value, and how long you exercised, and this calculator returns the calories burned, the burn rate per minute, and the intensity level.
Formula
Calories (kcal) = MET × Weight (kg) × Duration (h)
- MET (Metabolic Equivalent of Task) measures how hard an activity is compared with sitting still, which is 1 MET.
- Calories burned = MET × your weight in kg × time in hours.
- Look up the MET for your activity: walking ≈ 3.5, jogging ≈ 7, cycling ≈ 8, swimming ≈ 8, aerobics ≈ 6.
- Heavier people burn more for the same activity because moving more mass takes more energy.
- Intensity is light below 3 METs, moderate from 3 to 6, and vigorous at 6 METs and above.
- This is an estimate — real burn varies with fitness, terrain, and effort; a heart-rate monitor can refine it.
75 kg person jogging (7 MET) for 60 minutes
Inputs
- Weight: 75 kg
- Activity MET Value: 7 MET
- Duration: 60 minutes
Calories = 7 MET × 75 kg × 1 hour = 525 kcal. That's about 8.75 kcal per minute at a vigorous intensity.
Frequently asked questions
What is a MET value?
A MET (Metabolic Equivalent of Task) is how much energy an activity uses relative to resting. Sitting is 1 MET; an activity at 7 METs burns about seven times as many calories per minute as sitting.
How do I find the MET for my activity?
Use the Compendium of Physical Activities or common reference values — walking ≈ 3.5, jogging ≈ 7, cycling ≈ 8, swimming ≈ 8. Pick the one that matches your pace.
Why does weight affect calories burned?
Moving a heavier body requires more energy, so for the same activity and time a heavier person burns more calories than a lighter one.
How accurate is the MET method?
It's a solid estimate for steady activities but doesn't account for individual fitness, terrain, or effort spikes. For precise numbers, a heart-rate monitor or fitness tracker helps.