What this calories burned calculator does
This tool estimates how many calories you burn during exercise from just three inputs: your weight, the activity, and how many minutes you kept it up. No heart-rate strap needed — it uses the MET value of each activity, the same standard that sports watches and physiology studies rely on. Everything runs in your browser, so your numbers never leave your device.
The output is a useful estimate for planning workouts, comparing activities, or adjusting your energy balance alongside your total daily expenditure. It is not a clinical measurement: your real burn depends on your intensity, age, muscle mass, and overall fitness.
How to use it
- Weight: enter your weight and pick the unit, kg or lb. If you use pounds, the tool converts them to kilograms by dividing by 2.20462.
- Activity: choose from the list. Each option shows its MET value.
- Duration: the number of minutes you spent on the activity.
The calculator shows the total calories burned plus a per-minute breakdown so you can compare efforts side by side.
The MET formula
MET stands for Metabolic Equivalent of Task. One MET is your resting energy cost: roughly 1 kcal per kilogram of body weight per hour. An activity rated at 8 MET therefore burns eight times more energy than sitting still. The values come from the Compendium of Physical Activities, the most widely cited scientific reference.
The formula is:
kcal = MET × weight (kg) × hours
Because you enter the duration in minutes, they are first divided by 60 to convert them into hours.
MET values by activity
| Activity | MET | 70 kg · 30 min |
|---|---|---|
| Walking (brisk) | 3.5 | 123 kcal |
| Yoga | 2.5 | 88 kcal |
| Dancing | 5 | 175 kcal |
| Weights (strength) | 6 | 210 kcal |
| Soccer | 7 | 245 kcal |
| Cycling | 7.5 | 263 kcal |
| Swimming | 8 | 280 kcal |
| HIIT | 8 | 280 kcal |
| Running | 9.8 | 343 kcal |
| Jumping rope | 12.3 | 431 kcal |
Worked example
A 70 kg person goes for a run (MET 9.8) for 30 minutes:
- Convert minutes to hours: 30 ÷ 60 = 0.5 h
- Apply the formula: 9.8 × 70 × 0.5 = 343 kcal
If that same person went cycling (MET 7.5) for 45 minutes: 7.5 × 70 × 0.75 = 394 kcal. And with 30 minutes of yoga (MET 2.5): 2.5 × 70 × 0.5 = 88 kcal. It is easy to see why half an hour of running roughly equals nearly four yoga sessions of the same length.
Frequently asked questions
Why do two people burn different calories doing the same exercise?
Because body weight goes straight into the formula. Moving a heavier body takes more energy, so for the same activity and time, the heavier person burns more. That is why a 90 kg person spends more than a 60 kg person running the identical route.
How accurate is the MET method?
It is a solid population-level approximation, not an individual measurement. MET values are averages: your real burn varies with exact intensity, technique, temperature, and physical efficiency. For most people the error is around 10-15 %. Use it to compare and plan, not to prescribe diets to the gram.
Should I subtract the calories I burn at rest?
The MET formula already includes your resting burn, since 1 MET equals sitting still. If you want the net cost of exercise (only the extra above resting) you would subtract 1 MET from the activity value. For everyday weight management, the total this tool shows is fine.
Can I use the result to decide how much to eat?
As a reference, yes. Combine it with your total daily energy expenditure (TDEE) to estimate your balance. Keep in mind that both food labels and exercise estimates carry a margin of error, so avoid trying to “cancel out” every meal with a precise amount of exercise.