Calories Burned Calculator
Calculate calories burned during any activity using MET values. Free exercise calorie calculator for running, walking, cycling, swimming, HIIT, yoga, and 18+ activities with comparison charts.
About This Calculator
The Calories Burned Calculator helps you estimate how many calories you burn during physical activities using Metabolic Equivalent of Task (MET) values from the 2011 Compendium of Physical Activities, the gold standard for energy expenditure research. Whether you are running, walking, cycling, swimming, doing HIIT, yoga, weightlifting, or any of 18+ supported activities, simply enter your weight, choose your activity, and set the duration to get an instant calorie burn estimate.
The calculator uses the standard MET-based formula: Calories Burned = MET × Weight (kg) × Duration (hours). MET values represent the energy cost of physical activities relative to resting metabolism, where 1 MET equals the energy expended while sitting quietly (approximately 1 kcal per kg per hour). For example, running has a MET of 9.8, meaning it burns nearly 10 times more energy than resting. The calculator also displays calories burned per hour, the MET value for your chosen activity, and the estimated weight loss equivalent based on the scientific fact that one kilogram of body fat stores approximately 7,700 calories.
Regional Notes
This calculator works universally for all regions since MET values are standardized by the Compendium of Physical Activities. Weight is entered in kilograms (kg), which is the standard body weight unit worldwide including India (IN), the United States (US), the United Kingdom (UK), and globally. Exercise duration is entered in minutes for convenience. The calculator is ideal for anyone tracking fitness progress, planning workout routines, or managing weight loss goals across all regions.
Methodology
The MET system was developed by Dr. William Haskell and colleagues at Stanford University and is maintained by the American College of Sports Medicine (ACSM). Each activity in our calculator is assigned a MET value from the updated 2011 Compendium. The simplified formula (Calories = MET × kg × hours) approximates the more detailed ACSM equation (Calories = MET × 3.5 × weight in kg × duration in seconds / 200) with less than 5% error for most activities. The activity comparison chart allows you to compare calorie burn across different exercises, and the MET values chart shows the relative intensity of each activity.
Frequently Asked Questions
How accurate is the calories burned calculator?
The calculator uses MET (Metabolic Equivalent of Task) values from the 2011 Compendium of Physical Activities, which is the gold standard for estimating energy expenditure. Results are within approximately 5% of laboratory measurements for most activities, though individual variations in metabolism, body composition, and exercise intensity can affect actual calorie burn.
What is a MET and how does it affect calorie burn?
MET stands for Metabolic Equivalent of Task, which measures how much energy an activity requires compared to resting. One MET equals the energy burned while sitting quietly (about 1 kcal per kg per hour). Running has a MET of 9.8, meaning it burns 9.8 times more energy than resting. Higher MET values indicate more intense exercise and greater calorie burn.
How many calories do I burn running for 30 minutes?
A person weighing 70 kg running at a moderate pace (MET 9.8) for 30 minutes burns approximately 343 calories. Your actual burn depends on your weight, running speed, and efficiency. Use the calculator with your exact weight and duration for a personalized estimate.
How many calories do I burn walking for an hour?
A person weighing 70 kg walking at a moderate pace (MET 3.5) for one hour burns approximately 245 calories. Walking is a low-impact activity suitable for all fitness levels and remains one of the most accessible forms of exercise for weight management.
Does the calculator account for intensity differences?
The calculator uses standard MET values from the Compendium of Physical Activities, which represent average intensity for each activity. Individual factors like speed, terrain, fitness level, and effort can significantly affect actual calorie burn. For more precise results, HIIT and high-intensity activities may burn 20-30% more calories than the MET estimate suggests.
How much weight can I lose by exercising?
One kilogram of body fat stores approximately 7,700 calories. To lose 0.5 kg per week, you need a calorie deficit of about 3,850 calories per week, or 550 calories per day. Combining exercise with dietary adjustments is the most effective approach. Always consult a healthcare professional before starting any weight loss program.
How many calories do I burn doing nothing?
Even at rest, your body burns calories to maintain vital functions. This is called your Basal Metabolic Rate (BMR). Sleeping burns about 1 MET (approximately 1 kcal per kg per hour), while sitting quietly burns a similar amount. For a 70 kg person, that is roughly 70 calories per hour at rest.
What activities burn the most calories?
Based on MET values, the highest calorie-burning activities include jump rope (MET 10.0), running (MET 9.8), HIIT (MET 8.5), swimming (MET 8.0), stair climbing (MET 8.0), and cycling (MET 7.5). Jump rope can burn over 700 calories per hour for a 70 kg person, making it one of the most efficient exercises.