Calories Burned Calculator
Estimate how many calories you burn from an activity, your body weight and how long you did it, using MET values.
Calories burned are estimated as MET × weight in kg × hours—for example, a 70 kg person running at 6 mph for 30 minutes burns about 326 kcal.
How calories burned is estimated
This calculator uses the MET method — the standard approach behind most fitness trackers. A MET (metabolic equivalent) is how many times harder an activity is than sitting still: one MET is roughly the energy you burn per kilogram of body weight per hour at rest. The formula is simply calories = MET × your weight in kilograms × hours, so a heavier person, a harder activity, or a longer session all burn more.
The MET values here come from the 2024 Adult Compendium of Physical Activities, the reference researchers use. The tool also shows a "net" figure — the calories burned above what you would have burned resting — which is the number to use if you already count maintenance calories with the TDEE calculator, to avoid double-counting.
Using the number well
Treat the result as a good estimate, not a precise measurement — individual burn varies with fitness, terrain and effort. It's most useful as a consistent reference to compare sessions and to sanity-check a plan. Pair it with the weight-loss timeline calculator to see how activity fits your goal, and remember that diet drives most of the calorie equation.
MET values for common activities
| Activity | MET | kcal (70 kg, 30 min) |
|---|---|---|
| Yoga (Hatha) | 2.3 | 81 |
| Weight training (general) | 3.5 | 123 |
| Walking, brisk 3.5 mph | 4.8 | 168 |
| Elliptical (moderate) | 5.0 | 175 |
| Hiking | 6.0 | 210 |
| Swimming (leisurely) | 6.0 | 210 |
| Calisthenics / HIIT | 7.5 | 263 |
| Cycling, 12–14 mph | 8.0 | 280 |
| Running, 6 mph | 9.3 | 326 |
| Jump rope | 11.0 | 385 |
MET values from the 2024 Adult Compendium of Physical Activities; kcal shown for a 70 kg person over 30 minutes. Burn scales with your weight and time.
Source: 2024 Adult Compendium of Physical Activities (pacompendium.com); ACSM metabolic guidance. Estimates only — not medical advice.
Frequently asked questions
How accurate is a MET-based calories burned calculator?
It gives a solid population-average estimate, not a personal measurement. MET values come from studies of average adults, so real burn can differ by roughly 10–30 percent based on your fitness, body composition, technique, and how hard you actually work. Heart-rate or lab-based methods are more individualized. Use the number as a consistent reference point rather than an exact figure.
Why does the calculator use my body weight but not my height or age?
The MET method scales energy expenditure directly by body mass and time, because moving a heavier body costs more energy. Height and age matter more for resting metabolic rate (BMR/TDEE) than for the energy cost of a given activity. That is also why two people doing the identical workout burn different amounts if they weigh different amounts.
Should I use gross or net calories when tracking to lose weight?
If you track total daily calories against a maintenance figure (TDEE) that already includes resting metabolism, use the net option so you don't double-count the calories you'd have burned anyway. If you only log exercise separately, the gross number is fine. Being consistent matters more than which one you pick.
Does a higher MET always mean a better workout?
Not necessarily. MET reflects intensity and calorie rate, but the best activity is one you can do safely and sustain. A longer moderate session can burn as much as a short intense one, and low-MET activities like yoga still build mobility, balance and strength. Match intensity to your goals and fitness.
Why do different calculators give different numbers for the same workout?
They may use different MET tables (2011 vs 2024 Compendium), different activity descriptions (brisk vs casual), or gross versus net formulas. Small MET differences add up over time. This tool uses the 2024 Adult Compendium of Physical Activities and shows the exact MET so results are traceable.
Sources
- 2024 Adult Compendium of Physical Activities (Herrmann et al., J Sport Health Sci, 2024) — MET values powering the calculator
- Adult Compendium of Physical Activities (official site) — Source of activity MET values
- 2011 Compendium of Physical Activities (Ainsworth et al., Med Sci Sports Exerc) — Prior MET table referenced in FAQ
- Metabolic equivalents (METs) in exercise testing (Jetté et al., Clin Cardiol, 1990) — Defines MET as 3.5 mL O2/kg/min
The thresholds and formulas used by this calculator follow the primary sources above. This tool provides general information, not personalised medical advice.