Calories Burned Calculator

Estimate the calories you burn during exercise from your body weight, workout duration, and activity intensity using the standard MET method.

Quick Facts

Method
MET formula: calories = MET × 3.5 × weight(kg) × minutes ÷ 200
Based on the Compendium of Physical Activities MET values (1 MET ≈ 3.5 mL O₂/kg/min).

Your Results

Calculated
Calories burned
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Total for this session
Burn rate
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Calories per minute
Per hour
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At this intensity
Food equivalent
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Roughly, in Big Macs (563 kcal)

Ready

Enter your weight, duration, and activity, then calculate.

How the calories burned calculator works

This calculator uses the MET method, the same approach used in exercise physiology and public-health research. MET stands for Metabolic Equivalent of Task: it is the ratio of the energy you spend on an activity to the energy you spend sitting quietly at rest. One MET is defined as an oxygen uptake of 3.5 milliliters of oxygen per kilogram of body weight per minute, which corresponds to roughly one kilocalorie per kilogram of body weight per hour. An activity rated at 8 METs therefore demands about eight times the energy of resting.

The formula

Calories burned are calculated as:

Calories = MET × 3.5 × body weight (kg) × duration (minutes) ÷ 200

The 3.5 converts METs into oxygen uptake, and dividing by 200 converts milliliters of oxygen into kilocalories (about 5 kcal per liter of oxygen consumed). A convenient shortcut form is Calories ≈ MET × weight (kg) × hours, since 3.5 × 60 ÷ 200 = 1.05. If you enter your weight in pounds, the calculator first converts it to kilograms (1 lb = 0.453592 kg) before applying the formula.

Why the MET method is used

Direct measurement of energy expenditure requires a metabolic cart or a lab, which is impractical for everyday planning. The Compendium of Physical Activities assigns a published MET value to hundreds of activities, letting anyone estimate calorie burn from three easy-to-measure inputs: how much you weigh, how long you exercised, and how hard the activity is. Because the formula scales linearly with weight and time, a heavier person or a longer session burns proportionally more.

Common MET reference values

  • Slow walking, 2.5 mph — about 3 METs
  • Brisk walking, 4 mph — about 4.3 METs
  • Cycling, 12–14 mph moderate — about 7.5 METs
  • Running, 6 mph (10-minute mile) — about 9.8 METs
  • Running, 8 mph (7.5-minute mile) — about 11.8 METs
  • Swimming laps, moderate — about 8.3 METs
  • Vigorous weight training — about 6 METs
  • Jumping rope, moderate pace — about 12 METs

As a worked example, a 70 kg person running at 9.8 METs for 30 minutes burns 9.8 × 3.5 × 70 × 30 ÷ 200 = 360 kcal. The same person walking briskly at 4.3 METs for 30 minutes burns about 158 kcal.

Frequently Asked Questions

What is the MET formula for calories burned?
Calories burned = MET × 3.5 × body weight in kilograms × duration in minutes ÷ 200. The 3.5 turns METs into oxygen uptake and the 200 converts oxygen into kilocalories. An equivalent shortcut is Calories ≈ MET × weight in kg × hours, because 3.5 × 60 ÷ 200 equals 1.05.
What MET value should I use for my activity?
Pick the closest match from the Compendium of Physical Activities. Common values: slow walking about 3 METs, brisk walking about 4.3, moderate cycling about 7.5, running a 10-minute mile about 9.8, swimming laps about 8.3, and jumping rope about 12. Higher MET means higher intensity and more calories per minute. If your effort was between two options, interpolate.
Does the estimate include my resting calories?
The MET formula gives gross energy expenditure, which includes the calories you would have burned at rest during that time. To get net exercise-only calories, subtract about 1 MET's worth (roughly weight in kg × hours). For a 70 kg person exercising 30 minutes that is about 37 kcal, a small correction most people ignore for planning.
How accurate is a MET-based estimate?
MET values are population averages, so your real burn depends on fitness, body composition, technique, terrain, and pace within the activity. Expect the estimate to be within roughly 10–15% for most people. For precise numbers, use a chest-strap heart-rate monitor with a validated algorithm or a lab metabolic-cart test.

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