Calories Burned Calculator
The MET method
Scientists describe the intensity of an activity with its MET (metabolic equivalent of task). 1 MET is the energy you use sitting quietly; an activity of 8 METs burns eight times as much. Values come from the Compendium of Physical Activities, a reference database used in research.
The calculator uses the standard formula:
Calories per minute = MET × 3.5 × weight (kg) ÷ 200
Values used and worked example
For a 70 kg person exercising for 30 minutes:
| Activity | MET | Calories in 30 min |
|---|---|---|
| Brisk walking | 3.5 | 129 kcal |
| Weightlifting | 5.0 | 184 kcal |
| Cycling (moderate) | 7.5 | 276 kcal |
| Swimming | 8.0 | 294 kcal |
| Running (about 10 km/h) | 9.8 | 360 kcal |
The result is proportional to body weight and time: a 90 kg person burns about 29% more than a 70 kg one doing the same thing, and an hour of brisk walking burns twice as much as half an hour (257 kcal).
Why the number is an estimate
- Intensity varies: "cycling" can mean a gentle ride (4 METs) or a race pace (over 10 METs). Choose a duration that reflects the time you were actually moving.
- Fitness and technique: a trained swimmer is more efficient than a beginner and uses less energy at the same speed.
- Gross vs net: the formula includes the energy you would have burned anyway at rest. The extra calories due to exercise are roughly 1 MET lower.
- Watches and machines also estimate; differences of 10–30% between devices are common.
Putting it in perspective
A 30-minute run burns around 360 kcal — about the energy in a croissant and a latte. Exercise has huge health benefits, but it is easier to create a calorie deficit through diet than to "burn off" food. Combine this tool with the daily calorie calculator to see your total energy balance.
Frequently Asked Questions
What does MET mean?
Metabolic equivalent of task: the ratio between the energy used during an activity and the energy used at rest. Running at 10 km/h is about 10 METs, meaning roughly ten times your resting rate.
Why does a heavier person burn more calories?
Moving a heavier body takes more energy. In the formula, calories are directly proportional to body weight.
My fitness watch shows a different number — which is right?
Neither is exact. Watches add heart rate data but still rely on models. Use one tool consistently to compare your sessions over time.