Calories Burned Calculator — Exercise Calorie Counter
Calculate calories burned during exercise using MET (Metabolic Equivalent of Task) values. Supports 20+ activities with weight and duration inputs. See also our Calorie Calculator and TDEE Calculator.
How to Calculate Calories Burned
- Select your activity from the dropdown menu.
- Enter the duration of exercise in minutes.
- Enter your body weight in kg or lbs.
- Click Calculate to see total calories burned.
- The result uses the MET formula from the Compendium of Physical Activities.
Formula
Calories Burned = MET x Weight (kg) x Duration (hours)
Or: Calories = (MET x Weight x Minutes) / 60
1 MET = 1 kcal/kg/hour (resting metabolic rate)
Example
Activity: Running at 6 mph (MET = 9.8)
Duration: 30 minutes
Weight: 70 kg
Calories = (9.8 x 70 x 30) / 60 = 343 kcal
MET Values Reference Table
| Activity | MET | Cal/30min (70kg) |
|---|---|---|
| Running (6 mph) | 9.8 | 343 |
| Running (8 mph) | 11.8 | 413 |
| Walking (3 mph) | 3.5 | 123 |
| Walking (4 mph) | 5 | 175 |
| Cycling (moderate) | 8 | 280 |
| Cycling (vigorous) | 12 | 420 |
| Swimming (moderate) | 7 | 245 |
| Swimming (vigorous) | 10 | 350 |
| Jump Rope | 12.3 | 431 |
| Rowing (moderate) | 7 | 245 |
Frequently Asked Questions
What is a MET value?
MET (Metabolic Equivalent of Task) represents the energy cost of an activity relative to rest. 1 MET equals sitting quietly. Running at 6 mph is about 9.8 METs.
How accurate is this calculator?
MET-based calculations provide a reasonable estimate but individual results vary based on fitness level, body composition, intensity, and environmental factors.
Does body weight affect calories burned?
Yes. Heavier individuals burn more calories performing the same activity because more energy is required to move greater mass.
Do I burn calories after exercise?
Yes, this is called EPOC (Excess Post-Exercise Oxygen Consumption). High-intensity exercise can elevate calorie burn for hours after the workout.
How many calories should I burn per day?
For weight loss, aim for a 500 calorie daily deficit (through diet and exercise combined) to lose about 1 pound per week.