How are calories burned calculated?

Calories burned ≈ MET × bodyweight in kilograms × duration in hours. The MET (metabolic equivalent of task) value reflects how intense the activity is relative to sitting still.

A MET is a metabolic equivalent of task: 1 MET is roughly your energy use at rest. An activity rated at 8 METs burns about eight times as much energy per minute as resting.

Does body weight affect calories burned?

Yes. The same activity burns more calories for a heavier person because moving a larger body costs more energy. That is why bodyweight is a direct factor in the formula.

Are calorie-burn estimates accurate?

They are approximations. MET tables use population averages, so your real burn varies with fitness, intensity, terrain, efficiency and body composition. Treat the number as a ballpark.

Which exercise burns the most calories?

Per minute, high-MET activities like jump rope, running and vigorous swimming top the list. The overall total still depends on how long you keep going and your bodyweight.

Calories Burned Calculator

This calories burned calculator estimates the energy you use for any activity from its MET value, your bodyweight and how long you exercise — pick an activity, enter your weight and duration, and read the kcal off instantly.

How it works

The estimate uses the standard energy-expenditure formula:

kcal = MET × weight (kg) × duration (hours)

A MET — metabolic equivalent of task — measures an activity's intensity relative to sitting quietly, which is defined as 1 MET. An activity rated at 8 METs costs about eight times the energy of rest for each minute you do it. Multiplying by your bodyweight and the time spent gives the total calories burned. Heavier bodies and longer or more intense sessions all push the number up.

Worked example

A 70 kg person cycles at a moderate pace (MET 8) for 30 minutes. Plugging in: 8 × 70 × 0.5 = 280 kcal. Double the time to 60 minutes and the burn doubles to about 560 kcal.

MET values & calories burned

Calories burned for a 70 kg person in 30 minutes of each activity:

Activity	MET	kcal (70 kg, 30 min)
Walking (brisk, 3.5 mph)	4.3	151
Running (6 mph / 10 min mile)	9.8	343
Cycling (moderate, 12–14 mph)	8	280
Swimming (moderate)	7	245
Jump rope	11	385
Weight training (vigorous)	6	210
Yoga	3	105
Rowing (moderate)	7	245
Elliptical	5	175
Hiking	6	210

MET values from the Compendium of Physical Activities.

Burn more, track smarter

To put a calorie burn in context, compare it with your total daily energy expenditure or plan a target with the Calorie Deficit Calculator. For distance running specifically, the Running Calorie Calculator tailors the estimate to pace and distance.

Frequently asked questions

How are calories burned calculated?: Calories burned ≈ MET × bodyweight in kilograms × duration in hours. The MET (metabolic equivalent of task) value reflects how intense the activity is relative to sitting still.
What is a MET?: A MET is a metabolic equivalent of task: 1 MET is roughly your energy use at rest. An activity rated at 8 METs burns about eight times as much energy per minute as resting.
Does body weight affect calories burned?: Yes. The same activity burns more calories for a heavier person because moving a larger body costs more energy. That is why bodyweight is a direct factor in the formula.
Are calorie-burn estimates accurate?: They are approximations. MET tables use population averages, so your real burn varies with fitness, intensity, terrain, efficiency and body composition. Treat the number as a ballpark.
Which exercise burns the most calories?: Per minute, high-MET activities like jump rope, running and vigorous swimming top the list. The overall total still depends on how long you keep going and your bodyweight.

Related calculators

Disclaimer. This is an estimate only. Actual calories burned vary by individual, fitness, intensity and conditions, and may differ from the figure shown. Not medical advice.