Calories Burned Calculator
Calculate calories burned during any physical activity using the MET (Metabolic Equivalent) method.
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How to use this calculator
MET (Metabolic Equivalent of Task) represents the energy cost of an activity relative to rest. Multiplying MET by body weight in kg and duration in hours gives calories burned. A MET of 1 equals resting energy expenditure (~1 kcal/kg/hour).
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Enter your body weight in kilograms for an accurate calorie calculation.
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Set the duration of your planned or completed workout in minutes.
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Select the activity type from the list and your calories burned will calculate instantly.
Frequently asked questions
What is a MET value?
MET stands for Metabolic Equivalent of Task. A MET of 1 represents the energy used at rest (roughly 1 kcal per kg per hour). An activity with MET 8 burns 8 times more energy than sitting still. MET values are standardised references published by the American College of Sports Medicine.
Why does body weight affect calories burned?
A heavier person burns more calories doing the same activity because more energy is required to move greater mass. The MET formula accounts for this by multiplying the MET value by body weight directly.
How many calories do I need to burn to lose 1 kg of fat?
One kilogram of body fat contains approximately 7,700 kcal. To lose 1 kg of fat per week through exercise alone, you would need to burn around 1,100 kcal per day from activity. A more realistic approach combines a moderate calorie deficit with regular exercise.
Calories Burned Calculator — MET-Based Exercise Tracker
How the MET Method Calculates Calories Burned
The Metabolic Equivalent of Task (MET) is the most widely used scientific method for quantifying the energy cost of physical activities. Each activity is assigned a MET value based on oxygen consumption studies. Multiplying the MET value by your body weight in kilograms and the duration in hours gives a reliable estimate of calories burned. For example, running at 8 km/h has a MET of 8.3 — a 70 kg person running for 30 minutes burns approximately 8.3 × 70 × 0.5 = 290 kcal. This method is used by exercise scientists, registered dietitians, and sports medicine professionals worldwide.
Best Activities for Burning Calories
High-MET activities such as jump rope (MET 11.8), fast running (MET 11.5), and HIIT (MET 10.0) burn the most calories per minute. However, sustainability matters more than intensity for long-term fat loss. Moderate-intensity activities like cycling, swimming, and brisk walking can be maintained for longer durations, often resulting in equal or greater total calorie burn per session. The best exercise for weight loss is the one you will do consistently. Use this calculator to find which activities best fit your schedule and calorie goals.
Learn more from an authoritative source:
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Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →