Calories Burned Calculator
Pick an activity, enter your weight and workout duration, and get calories burned via the standard metabolic equivalent (MET) method used in exercise science.
Calories burned
360 kcal
Intensity (MET)
9.8 METs
Rate
12 kcal/min
Per hour at this intensity
720 kcal
How to Use the Calories Burned Calculator
- Select an activity from the list of common exercises and daily tasks.
- Enter your body weight and the duration of the session.
- Read total calories burned and the MET intensity rating of the activity.
Formulas Used
Calories = MET × 3.5 × weight (kg) / 200 × minutes
Walking (3 mph): 3.5 METs | Running (6 mph): 9.8 METs | Cycling (moderate): 7.5 METs
Swimming (freestyle): 7.0 METs | Weight training: 3.5 METs | Yoga: 2.5 METs
Frequently Asked Questions
What are MET values?
A Metabolic Equivalent of Task is the ratio of an activity's energy cost to resting metabolism. Sitting quietly is 1 MET; vigorous running can exceed 10 METs.
How accurate are MET-based estimates?
They are population averages that ignore fitness level, terrain and heart rate, so treat them as good approximations rather than lab-grade measurements.
Do I burn more fat at low intensity?
A higher share of fuel comes from fat at low intensity, but total fat burned can be higher after intense exercise because more total calories are expended. For weight management, total energy balance matters most.
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