Calories Burned Calculator
Calculate calories burned during exercise using scientifically validated MET (Metabolic Equivalent of Task) values for 100+ activities.
Total Calories Burned
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kcal
Calories per Minute
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Calories per Hour
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MET Value
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Activity Breakdown
Activity:
Duration: minutes
Body Weight:
Intensity:
How It Works
This calculator uses the scientifically validated MET (Metabolic Equivalent of Task) method to estimate calories burned during physical activity.
Formula: Calories = (MET × Body Weight in kg × Duration in hours)
MET values represent the energy cost of physical activities as a multiple of resting metabolic rate. For example, an activity with a MET value of 8.0 burns 8 times more calories than resting.
Understanding MET Values
- Light Activity (MET 1.5-3.0): Walking slowly, light stretching, casual household chores
- Moderate Activity (MET 3.0-6.0): Brisk walking, recreational cycling, yoga, doubles tennis
- Vigorous Activity (MET 6.0-9.0): Jogging, swimming laps, aerobics, hiking uphill
- Very Vigorous (MET 9.0+): Running, competitive sports, HIIT, circuit training
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses MET values from the Compendium of Physical Activities, which is based on extensive research. While it provides scientifically validated estimates, actual calorie burn can vary by ±20% based on factors like fitness level, body composition, technique, and environmental conditions.
What is a MET value?
MET (Metabolic Equivalent of Task) is a unit that estimates the energy expenditure of activities. One MET equals the energy used at rest (approximately 1 kcal per kg per hour). An activity with a MET of 4.0 burns four times the calories of resting.
Does this include calories I would burn anyway?
Yes, the MET calculation includes your basal metabolic rate (resting energy). To get "extra" calories burned from exercise, subtract approximately 1 MET per hour from the total (roughly 1 calorie per kg per hour).
Why does body weight matter?
Heavier individuals burn more calories performing the same activity because it requires more energy to move a larger mass. The formula accounts for this by multiplying MET values by body weight.
How can I burn more calories during exercise?
To increase calorie burn: (1) Increase exercise intensity, (2) Extend duration, (3) Choose activities with higher MET values, (4) Add resistance or incline, (5) Incorporate interval training. Building muscle mass also increases overall metabolic rate.