Calorie Burn Calculator
Estimate calories burned during exercise using MET values.
Calorie burn estimates are approximate and do not replace medical or fitness advice.
Calorie burn calculator
Choose an activity, enter your weight and duration, and estimate calories burned.
Estimated calories burned
360
kcalBased on Running (6 mph), 30 minutes, 70 kg, and a MET value of 9.8.
Calories per minute
12.0 kcal/min
Hourly burn estimate
720 kcal/hr
Intensity / MET
Vigorous · 9.8 MET
Uses standard activity-based calorie estimation. Reviewed for accuracy. Estimate only. Does not replace medical, dietetic, or professional fitness advice.
Personalized interpretation
Based on your inputs, this activity may burn about 360 calories.
That equals roughly 12.0 calories per minute over 30 minutes.
Higher intensity or longer duration increases estimated calorie burn. Actual burn may vary based on fitness level, movement efficiency, terrain, heart rate, and individual physiology.
Do not rely on exercise calories alone for medical or weight-management decisions.
How calorie burn is estimated
MET values and activity intensity
MET stands for Metabolic Equivalent of Task. One MET is roughly resting energy use. Higher MET activities generally burn more energy per minute.
Walking
3–5 METs
Light to moderate depending on speed.
Running
8–14 METs
Varies strongly by pace and terrain.
Cycling
4–12 METs
Depends on speed, hills, and resistance.
Swimming
6–10 METs
Technique and effort change burn.
Strength training
3–6 METs
Varies by rest time and load.
Housework
2–4 METs
Usually light to moderate activity.
Exercise duration, body weight, and intensity
Longer duration increases total estimated calories burned.
Higher body weight generally increases estimated burn for the same activity.
Higher intensity increases estimated burn per minute.
Technique, terrain, and fitness level can affect actual output.
Calories burned vs fat loss
Calories burned during exercise are only one part of energy balance. Food intake, resting metabolism, daily activity, sleep, and consistency also matter.
Exercise has benefits beyond calorie burn, including strength, cardiovascular fitness, mood, mobility, and long-term health.
Accuracy limits and tracking context
Calorie burn estimates are best used for comparison and planning. Trends are more useful than single numbers.
Formula explanation
Calories Burned = MET × Body Weight in kg × Duration in hoursCalories Burned = MET × 3.5 × Body Weight in kg ÷ 200 × Duration in minutesMET represents activity intensity, body weight is converted to kilograms, and duration is the exercise time. Estimates vary because real-world movement, efficiency, and physiology vary.
Example: 70 kg cycling
8 × 3.5 × 70 ÷ 200 × 30 ≈ 294 calories.
Example: 180 lb brisk walking
At 4.3 MET for 45 minutes, estimated burn is about 276 calories.