Calorie Burn Calculator
Knowing how many calories an activity burns helps you balance your energy intake and expenditure. This calculator uses Metabolic Equivalent of Task (MET) values, the scientific standard for quantifying the energy cost of physical activities. A MET value represents how many times more energy an activity requires compared to sitting at rest. By multiplying the MET value for an activity by your body weight in kilograms and the duration in hours, you get an estimate of calories burned. MET values in this calculator are sourced from the Compendium of Physical Activities, a peer-reviewed reference database developed by researchers at Arizona State University and updated in 2011. It covers thousands of activities and is the standard reference used by researchers and public health agencies worldwide. Select your activity from the list of 15 common exercises, enter your weight and the duration of your session in minutes, and the calculator returns your estimated calorie burn instantly.
Formula
Calories = MET * weight (kg) * duration (hours)
where duration (hours) = duration (minutes) / 60
Calorie Burn Calculator: frequently asked questions
What is a MET value?
MET stands for Metabolic Equivalent of Task. A MET of 1 represents the energy cost of sitting quietly at rest (approximately 1 kcal per kg per hour). An activity with a MET of 8 burns 8 times as many calories as sitting still. MET values for hundreds of activities are published in the Compendium of Physical Activities, a research reference maintained by Arizona State University.
How accurate is the MET calorie calculation?
The MET formula gives a reasonable population-average estimate but accuracy varies. Individual differences in fitness level, body composition, and exercise technique can make actual calorie burn 10 to 20% higher or lower than the estimate. Metabolic rate also varies with temperature, humidity, terrain, and equipment. Use the result as a guide rather than a precise measurement.
Why does body weight affect calories burned?
Heavier people burn more calories doing the same activity because more mass must be moved against gravity and air resistance. The MET formula accounts for this directly: calories burned is proportional to body weight in kilograms. This is why weight-bearing activities like running produce a larger absolute calorie difference with weight than non-weight-bearing activities like cycling.
Does this calculator include calories burned at rest?
The standard MET formula includes a resting metabolic component. The net calorie burn from exercise alone (above and beyond resting) is approximately (MET - 1) * weight * hours. This calculator uses the gross MET value, which includes resting, as this is the most common convention used by fitness trackers and nutrition databases.
What are the MET values for common activities?
Walking at a moderate pace has a MET of approximately 3.5. Jogging is around 7. Running at a fast pace is 11 or higher. Cycling at a moderate pace is around 6. Swimming laps is approximately 6 to 10 depending on stroke and pace. HIIT training is around 8 to 12. These figures come from the Compendium of Physical Activities (2011 update).
Official sources
- Ainsworth BE, et al. (2011). "2011 Compendium of Physical Activities: a second update of codes and MET values." Medicine and Science in Sports and Exercise, 43(8):1575-1581.
- Compendium of Physical Activities (Arizona State University)
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.