Calories Burned Calculator

Calories burned at a glance#

This calculator estimates the calories you burn during an activity from three inputs: the activity's MET value, your body weight, and how long you exercise. The formula is calories burned = MET x weight in kilograms x time in hours, so the heavier you are and the longer or harder you work, the more you burn.

A MET (metabolic equivalent of task) rates how hard an activity is compared to sitting still, which is 1 MET. Walking at a moderate pace is about 3.3 METs, jogging about 7, faster running 8 to 11, and cycling 6 to 8. As a worked example, running at MET 8 for a 70 kg person over 30 minutes (0.5 hours) is 8 x 70 x 0.5 = 280 calories.

To answer "how many calories did I burn" by hand, multiply the activity's MET by your weight in kilograms, then by your time in hours. To convert pounds to kilograms, divide by 2.205, so a 154 lb person is about 70 kg. Double the table figures for a full hour, or halve them for 15 minutes.

Enter your weight, activity and duration in the calculator above for your exact figure. MET values are population averages, so your real calorie burn varies with fitness, body composition, intensity and conditions, and these numbers are best used as an estimate.

What affects how many calories you burn#

The answer block above gives the formula, calories burned = MET x weight in kilograms x time in hours. Four things move the result:

• Body weight: a heavier body burns more doing the same activity, since the formula multiplies by weight.
• Duration: a 30-minute jog burns about twice what a 15-minute one does.
• Intensity: a higher MET means harder effort. Walking is about 3.3 METs, jogging about 7, and faster running 8 to 11.
• Muscle mass: more muscle raises the calories you burn at rest, which lifts your daily total.

Worked examples#

Using the formula for a 70 kg person over 30 minutes (0.5 hours):

• Walking at MET 3.3: 3.3 x 70 x 0.5 = about 116 calories.
• Jogging at MET 7: 7 x 70 x 0.5 = 245 calories.
• Cycling at MET 8: 8 x 70 x 0.5 = 280 calories.

Change the activity, your weight, or the duration and the figure changes in step. To use pounds, divide by 2.205 first, so a 154 lb person is about 70 kg.

Why these are estimates#

MET values are population averages, so two people doing the same activity can burn different amounts depending on fitness, stride, and effort. Metabolic rate also varies with age and sex, and the environment plays a part: heat, cold, and altitude all shift how hard your body works. Treat the result as a close estimate rather than an exact count, and use a heart-rate monitor if you need a more personal figure.

Burning more in a session#

Three levers raise the total. Add short bursts of higher intensity to lift the average MET. Extend the session, since a longer moderate workout still adds up. And pick activities that use more muscle groups, like swimming or rowing, which raise the MET over single-limb movements.

Frequently asked questions#

How does a calorie burn calculator estimate calories?#

It multiplies the activity MET value by your body weight in kilograms and the duration in hours. So MET x weight in kg x time in hours gives the estimated calories burned.

What determines how many calories I burn during an activity?#

Body weight, the activity intensity (its MET), and how long you do it. A heavier person burns more than a lighter one doing the same exercise for the same time.

Why do MET values matter?#

A MET rates an activity against sitting still, which is 1 MET. The higher the MET, the more energy the activity costs, which is exactly what the calorie formula multiplies.

How does intensity affect calorie burn?#

Higher intensity raises the MET, so you burn more in the same time. Running burns more than walking over an equal duration because its MET is roughly double or more.

How accurate are calorie burn calculations?#

They give a good estimate but are not exact. Actual burn varies with metabolism, true intensity, body composition, and conditions, so use the number to compare and plan rather than as a precise total.

Can walking burn a meaningful amount of calories?#

Yes. At MET 3.3 a 70 kg person burns about 116 calories per 30 minutes, so done regularly walking adds up. Faster pace, more weight, and longer distance all raise the figure.