Exercise Calorie Burn Calculator
Estimate calories burned during exercise using MET values for 15 common activities.
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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 time in hours gives kilocalories burned, accounting for the individual's size.
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Select your exercise type from the dropdown.
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Enter the duration of your session in minutes.
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Enter your body weight in kilograms.
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The calculator estimates calories burned using the exercise's MET value.
Frequently asked questions
What is a MET value?
MET stands for Metabolic Equivalent of Task. A MET of 1 equals the energy you burn at rest. An activity with a MET of 8 burns 8 times more calories per minute than resting. METs allow standardised comparison of different activities.
Are these calorie estimates accurate?
MET-based estimates are reasonable population averages. Actual calories burned vary with individual factors such as fitness level, terrain, intensity within the activity, and muscle efficiency. A heart rate monitor or metabolic testing gives more precise individual measurements.
Why does body weight affect calorie burn?
Heavier individuals burn more calories for weight-bearing activities because more energy is required to move a larger mass. The MET formula directly accounts for this by multiplying MET × body weight × time.
Does this include resting metabolism?
Yes, technically the MET formula includes the calories burned at rest. To isolate the extra calories from the exercise itself (net calories), subtract your resting calorie burn: Net = (MET − 1) × weight × hours.
Exercise Calorie Burn Calculator
How MET Values Are Determined
MET values come from the Compendium of Physical Activities, a research database first compiled by Barbara Ainsworth and colleagues in 1993 and updated in 2011. It lists hundreds of activities with their measured oxygen consumption relative to resting. The compendium MET values used here are standard reference figures widely adopted in fitness and health research.
Using Calorie Burn Data for Weight Management
Knowing your exercise calorie expenditure helps balance your energy equation. One kilogram of body fat stores roughly 7,700 kcal. Creating a daily deficit of 500 kcal through a combination of diet and exercise would theoretically result in about 0.5 kg of fat loss per week — a safe, sustainable rate. Use this calculator alongside a food diary to track both sides of the energy balance.
Learn more from an authoritative source:
CDCTDEE Calculator
Calculate your Total Daily Energy Expenditure — the calories you burn per day based on activity level and goal.
Calories Burned Calculator
Calculate calories burned during any physical activity using the MET (Metabolic Equivalent) method.
Workout Volume Calculator
Calculate total training volume (sets × reps × weight) and track weekly tonnage across muscle groups.
Training Recovery Calculator
Estimate recovery time needed after a workout based on intensity, volume, and muscle groups trained.
Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →