Calories Burned Calculator -- By Activity

Examples

How the Calculation Works

This calculator uses MET (Metabolic Equivalent of Task) values to estimate calories burned during any activity. MET is a standardized unit developed by exercise physiologists to compare the energy cost of different activities.

The Formula

Calories burned = MET × weight (kg) × duration (hours)

What MET Means

1 MET equals the energy cost of sitting quietly — approximately 1 kilocalorie per kilogram of body weight per hour. A 70 kg person at rest burns about 70 kcal per hour. An activity with a MET of 7 burns 7 times that — about 490 kcal per hour for the same person.

MET Intensity Scale

• 1.0–1.5 METs: Sedentary — sitting, reclining, sleeping
• 1.6–2.9 METs: Light activity — standing, slow walking, light housework
• 3.0–5.9 METs: Moderate activity — brisk walking, cycling at easy pace, gardening
• 6.0–8.9 METs: Vigorous activity — jogging, swimming laps, aerobics
• 9.0+ METs: Very vigorous — running fast, jump rope, sprinting

Where MET Values Come From

MET values are established through laboratory measurement of oxygen consumption during activities. The most widely used reference is the Compendium of Physical Activities, a research database maintained by Arizona State University that catalogs MET values for over 800 activities. The values in this calculator are derived from that compendium.

Calories Burned by Activity (Reference Table)

Estimated calories burned per 30 minutes for three different body weights. Based on MET values from the Compendium of Physical Activities.

Values are rounded to the nearest whole number. Formula: MET × weight (kg) × 0.5 hours.

What Affects Calorie Burn

The MET formula provides a useful estimate, but actual calorie burn varies based on several factors:

• Body weight: The single biggest factor. Heavier people burn more calories at the same activity and duration because moving a larger mass requires more energy.
• Body composition: Muscle tissue burns more energy than fat tissue, even during the same exercise. Two people of equal weight but different body fat percentages will burn different amounts.
• Fitness level: Trained individuals often perform activities more efficiently, potentially burning slightly fewer calories at the same pace. However, they can also sustain higher intensities for longer.
• Age: Metabolic rate generally decreases with age, which can slightly reduce calorie burn during exercise.
• Intensity variation: A MET value represents an average intensity. Running at 6 mph on flat ground burns fewer calories than 6 mph uphill. Swimming against a current burns more than swimming in still water.
• Environmental conditions: Exercising in very hot or cold conditions can increase calorie burn as the body works to regulate temperature.
• EPOC (afterburn): After vigorous exercise, the body continues burning extra calories during recovery. This is not captured by the MET formula.

Common Mistakes

• Overestimating calorie burn from exercise: Exercise burns fewer calories than most people expect. A 30-minute run burns roughly 300–400 kcal — which can be consumed back in minutes with a single muffin or sports drink. Do not rely on exercise calorie estimates to justify large dietary changes.
• Ignoring the "net" calculation: The MET formula calculates total calories burned, including what you would have burned sitting still. If you want to know the extra calories from exercise above resting, subtract your resting burn: Net calories = (MET − 1) × weight × hours.
• Double-counting with fitness trackers: If your smartwatch or fitness app already estimates daily calorie burn, adding MET-based exercise calories on top can lead to double-counting. Most trackers already include activity calories in their daily total.
• Using calorie burn to "earn" food: Thinking of exercise as a way to offset eating can lead to an unhealthy relationship with food and activity. Exercise has benefits far beyond calorie burn — cardiovascular health, mood, strength, sleep quality, and longevity.
• Assuming all exercise at the same "speed" is equal: Running 6 mph on a treadmill is not identical to running 6 mph outdoors (wind resistance, terrain variation, temperature). The MET values are averages measured under controlled conditions.
• Forgetting that weight unit matters: The formula requires weight in kilograms. Using pounds without converting will give results roughly 2.2× too high. This calculator handles the conversion automatically.

Frequently Asked Questions

How are calories burned during exercise calculated?

Calories burned are estimated using MET (Metabolic Equivalent of Task) values. The formula is: Calories = MET × weight in kg × duration in hours. MET represents how much energy an activity requires compared to sitting at rest (1 MET). For example, running at 6 mph has a MET of 8.3 — meaning it burns about 8.3 times more energy than resting.

What is a MET value?

MET stands for Metabolic Equivalent of Task. It measures the energy cost of an activity relative to resting. 1 MET equals the energy you burn sitting quietly — approximately 1 kilocalorie per kilogram of body weight per hour. Walking at 3 mph is about 3.3 METs, jogging is 7–8 METs, and sprinting can exceed 12 METs.

How many calories does walking burn per hour?

At a moderate pace (3 mph), a 70 kg (154 lb) person burns approximately 231 calories per hour (MET 3.3). At a brisk pace (4 mph), the same person burns about 301 calories per hour (MET 4.3). Heavier individuals burn more calories at the same pace.

How many calories does running burn per hour?

At 6 mph (10 km/h), a 70 kg (154 lb) person burns approximately 581 calories per hour (MET 8.3). At 8 mph (13 km/h), the same person burns about 770 calories per hour (MET 11). Running is one of the highest-calorie-burning common activities.

Does body weight affect how many calories you burn?

Yes, directly. The calorie burn formula multiplies MET by weight, so heavier individuals burn more calories doing the same activity for the same duration. A 90 kg person running at 6 mph burns about 747 calories per hour, while a 60 kg person at the same pace burns about 498 calories per hour — a 50% difference.

Are calorie burn estimates accurate?

MET-based estimates provide a reasonable approximation for most people but are not exact. Actual calorie burn varies based on fitness level, body composition, exercise intensity, environmental conditions, and individual metabolism. For more precise measurement, heart rate monitors or lab-measured oxygen consumption (VO2) are used.

What burns more calories — running or cycling?

Per hour at comparable effort, running generally burns more. Running at 6 mph (MET 8.3) burns about 581 kcal/hour for a 70 kg person, while cycling at 12–14 mph (MET 6.8) burns about 476 kcal/hour. However, cycling is lower impact and many people can sustain it for longer sessions, potentially burning more total calories.

What activity burns the most calories?

Among common activities, jump rope (MET 12), fast running at 9+ mph (MET 12.8), and very fast cycling over 20 mph (MET 12) have the highest calorie burn rates. A 70 kg person doing any of these burns approximately 840–896 calories per hour.

What is the difference between calories and kilocalories?

In nutrition and exercise science, "calories" almost always refers to kilocalories (kcal). 1 kilocalorie = 1,000 scientific calories. When a food label says "200 calories," it means 200 kcal. This calculator displays results in kcal, which is the standard unit for food energy and exercise expenditure.

Does this calculator account for afterburn (EPOC)?

No. This calculator estimates calories burned during the activity only. After intense exercise, your body continues burning extra calories during recovery — called EPOC (Excess Post-Exercise Oxygen Consumption). EPOC can add 6–15% more calories after vigorous exercise, but it varies widely and is difficult to estimate accurately.

How many calories do you burn sitting at a desk?

Desk work has a MET of about 1.3. A 70 kg person burns approximately 91 calories per hour while sitting at a desk. This is slightly above the resting rate because typing, reading, and minor movements require small amounts of extra energy.

Does this calculator store my data?

No. All calculations run entirely in your browser using JavaScript. Your weight, activity selections, and results are never sent to any server. Nothing is stored, logged, or tracked.

Related Tools

• BMR Calculator — calculate your Basal Metabolic Rate (calories burned at rest)
• Calorie Needs Calculator — estimate your total daily calorie needs (TDEE)
• Macro Calculator — calculate protein, carbs, and fat targets
• Pace Calculator — find your running or walking pace per mile or km
• Steps to Miles Converter — convert step counts to distance
• BMI Calculator — calculate your Body Mass Index
• Heart Rate Zones Calculator — find your training zones by heart rate
• How Calories Burned During Exercise Are Calculated — deep dive into the MET formula and its accuracy

Privacy & Limitations

• Client-side only. No data is sent to any server. No cookies, no tracking of health or weight inputs.
• Estimates only. MET-based calculations provide approximations. Actual calorie burn varies based on body composition, fitness level, age, exercise intensity, and environmental conditions.
• Not medical advice. This tool provides general educational estimates. It is not a substitute for professional guidance on exercise, nutrition, or health. Consult a healthcare professional or certified trainer for personalized recommendations.
• Standard MET values. The MET values used are population averages from the Compendium of Physical Activities. Individual variation is normal and expected.

Calories Burned Calculator FAQ