Calories Burned Calculator
Estimate the calories you burn during any activity using MET values, your body weight, and the duration. Covers running, walking, cycling, weights, and more.
Calories Burned
560cal
≈ 12.4 cal/min · 9.8 METs
MET-based estimates are a population average and don't account for individual fitness or intensity within an activity.
Frequently Asked Questions
How are calories burned during exercise calculated?
This calculator uses MET (Metabolic Equivalent of Task) values. Calories burned = MET × 3.5 × weight(kg) ÷ 200 × minutes. One MET is your energy use at rest; an activity rated at 8 METs burns about eight times that. Heavier people and longer sessions burn more.
What is a MET value?
A MET is a multiple of your resting energy expenditure. Sitting quietly is 1 MET; brisk walking is about 3.8 METs; running a 10-minute mile is around 9.8 METs. MET values come from the Compendium of Physical Activities, a standardized research database.
How many calories does walking burn?
Walking at a moderate 3 mph (about 3.5 METs) burns roughly 4 calories per minute for a 155-pound person — about 120 calories in 30 minutes. Pace, incline, and body weight all change the total; pick the matching activity above for your estimate.
Why does body weight affect calories burned?
Moving a heavier body requires more energy, so MET-based estimates scale with weight. A 200-pound person burns noticeably more than a 130-pound person doing the same activity for the same time.
Are calories-burned estimates accurate?
MET-based numbers are good population estimates but don't account for individual fitness, efficiency, terrain, or intensity within an activity. Treat the result as a ballpark — fitness trackers using heart rate can personalize it further.