Calories Burned Calculator

Exercise science measures activity intensity in METs (metabolic equivalents): 1 MET is resting energy use, and the standard energy formula converts METs, body weight and time into kilocalories. The activity values here follow the style of the Compendium of Physical Activities — walking at 3.5 mph ≈ 4.3, running at 6 mph ≈ 9.8, moderate cycling ≈ 8.0, swimming ≈ 8.3, yoga ≈ 3.0 and general weight lifting ≈ 5.0 — and are approximate by nature.

Heavier bodies burn more at the same MET, and real-world pace, terrain and efficiency shift results by 10–20%. Use the figures for planning and comparison, not as exact measurements.

The formula

kcal = MET × 3.5 × weight (kg) ÷ 200 × minutes

Worked example

A 70 kg runner at 6 mph (MET 9.8) burns about 360 kcal in 30 minutes.

The example is pre-loaded in the result panel — press Calculate with your own numbers to replace it.

Frequently asked questions

Why does the same run burn more for heavier people?

Moving a larger mass costs more energy. The formula scales linearly with weight, which matches measured data reasonably well for weight-bearing exercise like running and walking.

Why does my watch show a different number?

Wearables add heart-rate modelling and often report gross calories (including what you would have burned resting). MET calculations typically sit between net and gross — expect 10–20% disagreement between methods.

What exactly is a MET?

One MET is defined as 3.5 ml of oxygen per kg per minute at rest. Activities are catalogued as multiples of it in the Compendium of Physical Activities, the standard reference maintained by exercise researchers.

Category: Health & Fitness calculators