Exercise Calorie Burn Calculator
Estimate calories burned during exercise using MET values for 15 common activities.
Did this tool work for you?
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 time in hours gives kilocalories burned, accounting for the individual's size.
- 1
Select your exercise type from the dropdown.
- 2
Enter the duration of your session in minutes.
- 3
Enter your body weight in kilograms.
- 4
The calculator estimates calories burned using the exercise's MET value.
Frequently asked questions
What formula does the calculator use?
Calories = MET × body weight in kg × duration in hours, with duration entered in minutes and divided by 60. The result is rounded to a whole kcal. The MET for each activity is a single fixed number stored in the tool, so changing pace or effort within an activity does not change it.
Is the result gross or net calories?
Gross. Because 1 MET is the resting rate, the figure includes the energy you would have used at rest over the same time. The tool does not show a net figure. To estimate the extra calories from the session alone, subtract one MET’s worth (1 × weight × hours) from the result.
Where do the MET values come from?
They are the type of values published in the Compendium of Physical Activities, first compiled in 1993 and updated in 2011. The tool uses one value per activity, for example 3.5 for walking, 9.8 for running and 3.0 for weightlifting. The full list is in the table on this page.
Why does running use 9.8 whatever my speed?
The menu entry is labelled 6 min/km, but the code applies 9.8 for any running session. It does not read your pace, distance, incline or heart rate. If you ran much slower or faster than the label suggests, the real energy cost differs from what is shown.
What if my weight is zero or cleared?
The calculator shows a dash for Calories Burned, because the formula needs a body weight, and a cleared weight box counts as 0. Weight is in kilograms only; to convert pounds, divide by 2.20462. A duration of zero or less shows 0 kcal.
Do age, sex or fitness change the estimate?
No. The only inputs are exercise type, minutes and weight. Two people of the same weight get the same answer even if one is far fitter, so this is a population-style estimate rather than a personal measurement.
Should I eat back the calories shown?
Treat the figure as approximate. It is general information, not dietary advice, and wearable devices and lab tests can give a different number for the same session. For personalised eating or weight goals, speak to a registered dietitian or doctor.
Exercise calorie burn calculator — MET-based estimates for 15 activities
How the estimate is built
The calculator multiplies three numbers: the activity’s MET value, your weight in kilograms and the time in hours. A MET compares an activity’s energy cost with sitting at rest, so a MET of 8 means eight times the resting rate. Because weight is part of the product, a heavier person gets a proportionally larger figure for the same session.
What an hour looks like at 70 kg
Every value below came from the calculator with a 60 minute session at 70 kg, so you can compare activities directly.
| Activity | MET | kcal in 60 min |
|---|---|---|
| Yoga | 2.5 | 175 |
| Weightlifting | 3.0 | 210 |
| Walking | 3.5 | 245 |
| Dancing | 4.8 | 336 |
| Elliptical | 5.0 | 350 |
| Hiking | 5.3 | 371 |
| Swimming / Rowing | 6.0 | 420 |
| Basketball | 6.5 | 455 |
| Soccer | 7.0 | 490 |
| Tennis | 7.3 | 511 |
| Cycling | 7.5 | 525 |
| HIIT | 8.0 | 560 |
| Running | 9.8 | 686 |
| Jump rope | 11.0 | 770 |
Worked examples for different sessions
A 30 minute run at 70 kg returns 343 kcal. A 60 minute walk at 80 kg returns 280 kcal, because 3.5 METs is applied to a larger body for a longer time. A 45 minute lifting session at 90 kg gives 203 kcal, and 20 minutes of HIIT at 70 kg gives 187 kcal. The same MET value is used for every minute, so the rests between sets in a lifting session are already folded into the single average of 3.0.
Limits of a single average
One MET number per activity cannot reflect your speed, terrain, technique, fitness, temperature or how hard you actually worked. Interval sessions are also averaged, so the HIIT line is a blended figure for the whole session rather than a work-only one. Likewise the swimming and rowing entries share a MET of 6.0 and so always return identical totals for the same weight and duration. Wearables and lab measurements capture individual variation that a table of averages cannot.
Using the figure sensibly
Use the result to compare sessions and to spot when one hour of an activity costs far more or less than another. This is general fitness information, not medical or nutrition advice, so avoid building a strict eating plan on a single estimate. If you have a health condition or a weight goal, a doctor or dietitian can set targets that fit you. Keep in mind that the page converts effort into energy only; it says nothing about how well a session suits your goals or ability.
Learn more from an authoritative source:
CDCRunning Split Calculator
Calculate per-kilometre or per-mile splits for any target race finish time.
Marathon Time Predictor
Predict your marathon or half-marathon finish time from a recent race result using the Riegel formula.
Swim Pace Calculator
Calculate swimming pace per 100m, total swim time, or total distance in any open-water or pool event.
Cycling FTP Calculator
Estimate your Functional Threshold Power (FTP) from a test effort and calculate all 7 training power zones.
Training Volume Calculator
Calculate weekly training volume (sets × reps × weight) for up to 4 exercises and classify total volume.
Muscle Recovery Calculator
Estimate muscle recovery time based on training intensity, volume, age, and sleep quality.
Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →