Calories Burned Calculator (MET-Based)
Pick an activity or enter your own MET value, add your body weight and how long you exercised, and this calculator estimates the calories you burned using the standard MET equation. It also compares several activities at the same weight and duration so you can see how they stack up. MET values are population averages, so treat the result as a ballpark, not a precise measurement.
Using 9.80 METs for Running (~6 mph).
Calories burned
360
kcal · 12.01 kcal/min × 30 min
Calculation & activity comparison
Same weight & time, other activities
| Walking | 3.5 METs | 129 kcal |
| Running | 9.8 METs | 360 kcal |
| Cycling | 7.5 METs | 276 kcal |
| Swimming | 8 METs | 294 kcal |
| Yoga | 2.5 METs | 92 kcal |
| Weightlifting | 3.5 METs | 129 kcal |
Burn across activities (30 min, 70 kg)
MET values are population averages — individual burn varies. Not medical advice.
Compare scenarios
Run the same calculation with two or three input sets side by side. Differences are highlighted; every number comes from the same tested formula as the calculator above.
| Input | Scenario A | Scenario B |
|---|---|---|
| Met | ||
| Weight Kg | ||
| Minutes |
How it works
The calculator uses the MET (Metabolic Equivalent of Task) formula: calories = MET × 3.5 × body weight in kilograms ÷ 200 × minutes. One MET is roughly the energy you spend sitting quietly (about 3.5 mL of oxygen per kilogram per minute), so an activity rated at 8 METs burns about eight times that resting rate. The 3.5-and-200 constants convert oxygen use into kilocalories.
Each activity in the menu carries a representative MET value from the Compendium of Physical Activities — for example running at roughly 6 mph is about 9.8 METs, cycling at a moderate pace about 7.5, and yoga about 2.5. If your activity or intensity is not listed, switch to a custom MET value and type your own. Burn scales directly with all three inputs: double the time, weight, or MET and you double the calories.
Because the equation is linear in weight and duration, the comparison table and chart hold your weight and minutes fixed and swap only the MET value, letting you see how much more a run costs than a walk for the same session length. The number shown is gross energy expenditure, which already includes the calories you would have burned at rest during that time.
Frequently asked questions
How accurate is a MET-based calorie estimate?+
It is an approximation. MET values are averages measured across many people, so your real burn depends on your fitness, body composition, technique, terrain, temperature, and how hard you actually worked. Two people of the same weight running for the same time can differ by 20% or more. Use this to compare activities and track rough trends, not to balance calories to the last kilocalorie. A chest-strap heart-rate monitor or lab test will be closer to your personal number.
Does this include the calories I would have burned anyway?+
Yes. The MET formula reports gross calories, which include your resting metabolic burn during the session. If you sat still for 30 minutes you would still spend roughly 1 MET worth of energy, so the 'net' calories attributable purely to the exercise are somewhat lower than the figure shown. Most fitness trackers and food apps also report gross calories, so the numbers are broadly comparable, but keep the distinction in mind if you are eating back exercise calories.
Is this medical or nutrition advice?+
No. This tool is for general fitness and educational purposes only and is not medical, nutrition, or weight-loss advice. Calorie burn is only one input into health, and eating too little or exercising beyond your capacity can be harmful. If you are managing a medical condition, planning significant weight change, or starting a new exercise program, talk to a doctor or registered dietitian before relying on these numbers.