🔥 Calories Burned Calculator
Pick an activity, enter your weight and how long you did it, and get an estimate of the calories you burned — using standard MET values.
Calories burned
342 kcal
Rate
11.4 kcal/min
at 9.3 MET
Uses the ACSM MET formula: kcal/min = MET × 3.5 × weight(kg) ÷ 200. MET values are representative figures from the Compendium of Physical Activities — actual burn varies with intensity, fitness and body composition, so treat this as an estimate. 🔒 In your browser.
How the calories burned calculator works
Each activity has a MET value — how many times more energy it uses than sitting at rest. The tool applies the ACSM formula: calories per minute = MET × 3.5 × body-weight-in-kg ÷ 200, multiplied by the duration. MET values come from the Compendium of Physical Activities, the reference researchers use.
This is an estimate. Real energy expenditure varies with intensity, fitness, technique and body composition, and the MET for an activity covers a range — running at 6 mph burns more than at 5 mph. Use it to compare activities and track trends, not as an exact figure.
Frequently asked questions
How are calories burned during exercise calculated?
From the activity's MET value and your weight: calories/min = MET × 3.5 × weight(kg) ÷ 200. A 70 kg person running at ~6 mph (about 9.3 MET) for 30 minutes burns roughly 340 kcal.
What is a MET?
A metabolic equivalent — the ratio of an activity's energy cost to resting. One MET is sitting quietly; an 8-MET activity uses eight times as much energy per minute. MET values come from the Compendium of Physical Activities.
Does body weight affect calories burned?
Yes — heavier people burn more calories doing the same activity, because moving more mass takes more energy. That's why the formula multiplies by your weight in kilograms.
How accurate is a calories-burned estimate?
It's a reasonable ballpark but not exact. The same activity spans a MET range depending on intensity, and individual efficiency varies. Treat the number as an estimate for comparison rather than a precise count.
Which burns more calories, running or cycling?
It depends on intensity and duration, but vigorous running (11–12+ MET) generally burns more per minute than moderate cycling (~8 MET). Pick both activities in the tool and compare for your weight and time.