Calories Burned Calculator
Calculate calories burned during exercise and daily activities using MET values — just enter your weight, activity, and duration
Calories Burned
Select an activity, enter your weight and duration, then click Calculate.
Common MET Values Reference
| Activity | MET | Cal/hr (70 kg) |
|---|---|---|
| Sleeping | 0.9 | 63 |
| Sitting (desk work) | 1.5 | 105 |
| Walking (3 mph) | 3.5 | 245 |
| Walking briskly (4 mph) | 5.0 | 350 |
| Jogging (5 mph) | 8.0 | 560 |
| Running (8 mph) | 11.5 | 805 |
| Cycling (moderate) | 8.0 | 560 |
| Swimming (moderate) | 6.0 | 420 |
| Weight training | 5.0 | 350 |
| Yoga | 3.0 | 210 |
Frequently Asked Questions
Calories burned is calculated using MET values (Metabolic Equivalent of Task): Calories = MET × weight (kg) × time (hours). MET represents the intensity of an activity relative to rest. A MET of 1 = resting metabolism. Higher MET = more calories per minute.
Heavier people burn more calories for the same activity because more energy is required to move a larger body mass. This is why the MET formula multiplies by body weight. A 100 kg person burns roughly 43% more calories jogging than a 70 kg person.
MET-based calculations provide a good estimate but actual calorie burn varies by fitness level, age, muscle mass, exercise intensity, and individual metabolism. Heart rate monitors and wearables that track heart rate provide more personalised estimates. Use this as a guide, not an exact figure.
High-intensity activities burn the most calories: running (MET 11.5), jump rope (MET 12.3), rowing vigorously (MET 12), and cross-country skiing (MET 9.5). For a 70 kg person, vigorous running burns about 800+ calories per hour. However, lower-intensity activities sustained longer can also achieve high total burns.
A calorie deficit of 500–750 calories per day typically leads to about 0.5–0.7 kg of weight loss per week. This can be achieved through a combination of diet and exercise. Always aim for sustainable, gradual weight loss rather than extreme deficits.
About This Calories Burned Calculator
This free Calories Burned Calculator uses standardised MET (Metabolic Equivalent of Task) values from the Compendium of Physical Activities to estimate energy expenditure. Select your activity, enter your body weight and duration to get a precise calorie estimate. Results include calories per minute and equivalent food comparisons.
