Calories Burned Calculator
Calculate how many calories you burn during exercise. Enter your weight, activity type, and duration to find your exact calorie expenditure using validated MET values.
MET Values Reference
| Activity | MET | Intensity |
|---|---|---|
| Sleeping | 0.9 | Very Light |
| Sitting | 1.5 | Very Light |
| Walking (2 mph) | 2.8 | Light |
| Walking (3.5 mph) | 3.5 | Moderate |
| Yoga (Hatha) | 3.0 | Light |
| Gardening | 4.0 | Moderate |
| Weight Training | 5.0 | Moderate |
| Swimming (moderate) | 6.0 | Vigorous |
| Cycling (12–14 mph) | 7.5 | Vigorous |
| Running (5 mph) | 6.0 | Vigorous |
| Running (8 mph) | 8.0 | Very Vigorous |
| Kickboxing | 10.0 | Very Vigorous |
| Jump Rope | 12.3 | Very Vigorous |
How to Use This Calories Burned Calculator
- Enter your body weight and select the unit (lb or kg).
- Select the activity type from the dropdown list of 30+ activities.
- Enter the duration of your exercise session in minutes.
- Click Calculate to see your total calories burned, calories per minute, and per hour.
- View the equivalent food items to understand what that burn represents in real food.
Formula
MET (Metabolic Equivalent of Task) represents the energy cost of a physical activity. 1 MET equals the energy expended while at rest. A MET of 5 means you burn 5 times as many calories as you would sitting quietly. The formula converts your weight from lb to kg (divide by 2.205) and duration from minutes to hours (divide by 60) before multiplying by the MET value.
Examples
A 155 lb person jogging at 5 mph (MET 6.0) for 30 minutes:
Weight = 155 / 2.205 = 70.3 kg, Duration = 0.5 hrs
Calories = 6.0 × 70.3 × 0.5 = 210.9 kcal
A 75 kg person cycling at 12–14 mph (MET 7.5) for 45 minutes:
Duration = 0.75 hrs
Calories = 7.5 × 75 × 0.75 = 421.9 kcal
A 130 lb person jumping rope (MET 12.3) for 60 minutes:
Weight = 130 / 2.205 = 59.0 kg, Duration = 1.0 hrs
Calories = 12.3 × 59.0 × 1.0 = 725.7 kcal
Frequently Asked Questions
What is a MET value?
MET stands for Metabolic Equivalent of Task. It is a ratio of your working metabolic rate relative to your resting metabolic rate. 1 MET is the energy you spend sitting at rest. Activities with higher MET values burn more calories. For example, running at 5 mph has a MET of 6.0, meaning you burn 6 times more calories than when sitting quietly.
How accurate are calorie burn calculators?
MET-based calculators provide a solid approximation (typically within 15–20%) for most people. Actual calorie burn varies based on individual metabolism, fitness level, body composition, exercise intensity, and environmental factors. Heart rate monitors and VO2 measurements provide more precise readings for individuals.
Does weight affect calories burned?
Yes, weight is a key factor. Heavier individuals burn more calories performing the same activity at the same duration because moving a larger body requires more energy. This is why the MET formula includes body weight: Calories = MET × Weight × Time.
What activities burn the most calories?
High-intensity activities like jump rope (MET 12.3), kickboxing (MET 10.0), and stair climbing (MET 9.0) burn the most calories per minute. Running at 8 mph (MET 8.0) and cycling vigorously (MET 7.5) are also excellent calorie-burning exercises.
How can I burn more calories during exercise?
Increase exercise intensity, duration, or frequency. High-Intensity Interval Training (HIIT) alternates between intense bursts and rest, maximizing calorie burn in shorter sessions. Combining cardio with strength training builds muscle, which raises your resting metabolic rate over time.