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Calories Burned Calculator

Calories Burned

151 kcal

Analysis

  • This activity has a MET value of 4.3, meaning it burns about 4.3x what your body burns at rest.

Recommendations

  • See how this fits into your daily calorie needs with the Calorie / TDEE Calculator.
  • Actual calories burned vary by fitness level, effort, and individual metabolism — use this as a general estimate, not an exact figure.

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Disclaimer

This calculator provides estimates for informational purposes only and does not constitute financial, medical, legal, or tax advice. Always consult a qualified professional about your specific situation.

How This Calculator Works

Calories burned during exercise is estimated from an activity’s MET value — how many times your resting metabolic rate that activity burns — multiplied by your body weight and how long you did it. Pick an activity, enter your weight and duration, and this calculator estimates the calories burned instantly.

MET (Metabolic Equivalent of Task) values come from the Compendium of Physical Activities, a long-standing reference exercise physiologists and researchers use to standardize activity intensity across studies. A MET of 1 is roughly the energy cost of sitting quietly; an activity with a MET of 8 burns about 8 times that.

The Formula

Calories Burned=MET×Weight (kg)×Duration (hours)\text{Calories Burned} = \vA{\text{MET}} \times \vB{\text{Weight (kg)}} \times \vC{\text{Duration (hours)}}

Worked Example

A 70 kg (154 lb) person running at 6 mph (a 10-minute mile pace, MET 9.8) for 30 minutes:

  1. Convert duration to hours: 30÷60=0.530 \div 60 = 0.5 hours.
  2. Calories: 9.8×70×0.5=343\vA{9.8} \times \vB{70} \times \vC{0.5} = 343 calories.

A Note on Accuracy

MET-based estimates are averages across many people at a given activity intensity — they don’t account for individual fitness level, effort, terrain, or body composition, so your actual calorie burn can vary meaningfully from the estimate. Use this as a general planning figure, not a precise measurement.

Source: Compendium of Physical Activities (Ainsworth et al.).

Frequently Asked Questions

What is a MET value?

MET stands for Metabolic Equivalent of Task — a standardized way to express how intense an activity is relative to resting. A MET of 1 is roughly the energy cost of sitting quietly; an activity with a MET of 8 burns about 8 times as many calories per hour as resting does.

How accurate is this estimate?

MET values are averages measured across many people at a given activity intensity, so they don't account for your individual fitness level, effort, terrain, or body composition. Treat the result as a general planning figure rather than a precise measurement — a fitness tracker with a heart-rate sensor will usually be more accurate for any one workout.

Does this calculator account for my age or fitness level?

No — the standard MET formula only uses body weight, the activity's own intensity, and duration. Age and fitness level do affect real-world calorie burn, but there's no single widely-agreed formula for adjusting MET values by those factors, so this calculator sticks to the standard, well-established version rather than adding an unverified adjustment.