⚡ Enter Your Exercise Details
MET values sourced from the Compendium of Physical Activities
min
Enter duration between 1 and 600 minutes.
kg
Enter weight between 20 and 300.
Calories Burned
--
kcal
⚠️ Disclaimer: Calorie calculations using the MET method are estimates within approximately 10-20% of actual expenditure. Individual results vary based on fitness level, body composition, environmental conditions, and movement efficiency. Consult a healthcare provider for clinical weight management decisions.
Was this calculator helpful?
Sources & Methodology
MET values from the Compendium of Physical Activities — the gold-standard peer-reviewed reference for exercise energy expenditure used by ACSM, CDC, and WHO.
Ainsworth BE, et al. (2011). 2011 Compendium of Physical Activities. Medicine & Science in Sports & Exercise, 43(8), 1575-1581.
The definitive reference for MET values. All activity MET values in this calculator are sourced directly from the 2011 Compendium, which contains 821 coded activities with validated metabolic equivalents based on published laboratory and field measurement studies.
American College of Sports Medicine (ACSM). Guidelines for Exercise Testing and Prescription, 11th Edition.
Source for the calorie burn formula: Calories/min = MET x weight (kg) x 3.5 / 200. This formula converts oxygen consumption (mL/kg/min = MET x 3.5) to caloric expenditure using the oxygen energy equivalence of 5 kcal/L O2 / 60 min adjustment factor.
🧮 The MET Calorie Formula (ACSM Verified)
Calories/min = MET × weight (kg) × 3.5 ÷ 200
Total Calories = Calories/min × duration (min)
Where: MET = Metabolic Equivalent of Task (activity intensity relative to rest). Weight in kilograms. 3.5 = resting oxygen consumption (mL/kg/min) at MET 1.0. 200 = conversion factor (5 kcal/L O² × 1000 mL/L ÷ 60 min / 1.5 adjustment).
Example: 70 kg person, running at 6 mph (MET 9.8), 30 minutes:
Calories/min = 9.8 × 70 × 3.5 ÷ 200 = 12.0 kcal/min
Total = 12.0 × 30 = 360 calories
Example: 70 kg person, running at 6 mph (MET 9.8), 30 minutes:
Calories/min = 9.8 × 70 × 3.5 ÷ 200 = 12.0 kcal/min
Total = 12.0 × 30 = 360 calories
✓ Formula verified against Ainsworth et al. (2011) and ACSM guidelines — Last reviewed April 2026
How to Calculate Calories Burned During Exercise
Understanding how many calories you burn during exercise is fundamental to achieving fitness goals — whether you are aiming for weight loss, athletic performance, or general health. The most scientifically validated method for estimating exercise calorie expenditure is the MET (Metabolic Equivalent of Task) formula, used by ACSM, WHO, and CDC for population-level exercise recommendations.
What Is MET and How Does It Work?
MET stands for Metabolic Equivalent of Task. It measures how hard your body is working relative to sitting quietly at rest. A MET of 1.0 equals your resting metabolic rate — approximately 3.5 mL of oxygen consumed per kilogram of body weight per minute. An activity with MET 4.0 requires four times the energy of sitting still.
The formula is straightforward: Calories per minute = MET × weight (kg) × 3.5 ÷ 200. This derives from the relationship between oxygen consumption and energy: burning 1 liter of oxygen produces approximately 5 kcal, and resting oxygen consumption of 3.5 mL/kg/min at MET 1.0 provides the baseline for scaling all other activities.
MET Values for Common Activities — Reference Table
| Activity | MET | Cal/hr (70 kg) | Cal/hr (90 kg) | Intensity |
|---|---|---|---|---|
| Sitting at rest | 1.0 | 88 | 113 | Rest |
| Walking 3.5 mph | 3.5 | 306 | 394 | Moderate |
| Jogging 5 mph | 8.3 | 726 | 934 | Vigorous |
| Running 7 mph | 11.0 | 962 | 1,238 | Vigorous |
| Cycling 12-14 mph | 8.0 | 700 | 900 | Vigorous |
| Swimming freestyle moderate | 5.8 | 507 | 653 | Moderate |
| HIIT, general | 8.0 | 700 | 900 | Vigorous |
| Weightlifting, vigorous | 5.0 | 438 | 563 | Moderate |
| Yoga, power | 6.0 | 525 | 675 | Moderate |
| Basketball, game | 8.0 | 700 | 900 | Vigorous |
How Body Weight Affects Calorie Burn
Body weight is the primary variable in calorie expenditure. Because the MET formula is directly proportional to mass, a 90 kg person burns exactly 50% more calories than a 60 kg person doing the same activity for the same duration. This relationship has two important implications for fitness planning:
- Weight loss slows over time: As you lose weight, you burn fewer calories performing the same exercise. A person who weighs 90 kg running for 30 minutes burns approximately 520 calories. After losing 10 kg (now 80 kg), the same run burns approximately 463 calories — 57 fewer. This is why progressive overload or increased duration is necessary to maintain the same calorie deficit as weight decreases.
- Heavier people have a metabolic advantage early: People with higher starting body weight can achieve substantial calorie deficits with moderate exercise because the calorie burn is naturally higher. Walking 30 minutes burns approximately 175 calories for a 70 kg person but 225 for a 90 kg person.
Exercise Intensity Zones and Calorie Expenditure
The American College of Sports Medicine classifies exercise intensity by MET value. Understanding these zones helps you plan workouts for specific goals:
- Light intensity (MET 1.5-2.9): Slow walking, light housework, stretching. Burns 100-200 cal/hr for average adult. Good for recovery and active rest days.
- Moderate intensity (MET 3.0-5.9): Brisk walking, cycling at leisure, swimming moderate, yoga power. Burns 200-500 cal/hr. The ACSM recommends 150+ minutes per week at this level for general health.
- Vigorous intensity (MET 6.0+): Running, high-intensity cycling, HIIT, team sports. Burns 500-1,200+ cal/hr. Requires 75+ minutes per week per ACSM guidelines.
Key insight on fat burning: The commonly referenced "fat burning zone" (50-65% of max heart rate) burns a higher percentage of calories from fat, but lower total fat grams than vigorous exercise. A 30-minute easy walk might burn 150 calories (60% from fat = 90 fat calories = 10g fat). A 30-minute run burns 350 calories (40% from fat = 140 fat calories = 15.5g fat). For maximum total fat gram loss, vigorous exercise wins despite burning a lower fat percentage. However, moderate exercise is more sustainable and appropriate for beginners — the best exercise intensity is the one you can do consistently.
Frequently Asked Questions
Use the MET formula: Calories burned = MET x weight (kg) x 3.5 / 200 x duration (min). Example: 70 kg person running at 6 mph (MET 9.8) for 30 minutes: 9.8 x 70 x 3.5 / 200 x 30 = 360 calories. MET values for every activity are sourced from the Ainsworth Compendium of Physical Activities (2011), the peer-reviewed gold standard used by ACSM, CDC, and WHO.
MET (Metabolic Equivalent of Task) measures exercise intensity relative to sitting rest (MET 1.0). Light activity = 1.5-2.9 MET. Moderate activity = 3.0-5.9 MET. Vigorous activity = 6.0+ MET. Walking 3.5 mph = MET 3.5. Jogging 5 mph = MET 8.3. Running 8 mph = MET 11.8. Cycling 12-14 mph = MET 8.0. The Compendium of Physical Activities lists MET values for 821 activities.
For a 70 kg (154 lb) person: Slow walk 2 mph (MET 2.8) = 245 cal/hr. Brisk walk 3.5 mph (MET 3.5) = 306 cal/hr. Fast walk 4.5 mph (MET 4.5) = 394 cal/hr. Walking uphill = 30-50% more. Heavier people burn proportionally more. Use the calculator above with your exact weight and duration for a personalized estimate.
Approximately 80-140 calories per mile depending on body weight. Rule of thumb: ~100 cal/mile for a 70 kg person. A 80 kg person burns ~115 cal/mile. A 60 kg person burns ~87 cal/mile. Pace has minimal effect on calories per mile — running a mile fast or slow burns approximately the same calories. The difference is time: faster running burns more calories per hour because you cover more miles.
Yes — body weight is the primary driver of calorie burn. The MET formula is linear with mass: doubling body weight doubles calorie burn at the same MET. A 90 kg person burns 50% more than a 60 kg person doing identical exercise. This is why heavier people often see dramatic initial calorie deficits from exercise, but burn decreases as they lose weight over time. Increasing workout duration or intensity compensates for this.
For a 70 kg person: Leisure cycling under 10 mph (MET 4.0) = 350 cal/hr. Moderate cycling 12-14 mph (MET 8.0) = 700 cal/hr. Vigorous cycling 16-19 mph (MET 10.0) = 875 cal/hr. Racing over 20 mph (MET 15.8) = 1,382 cal/hr. Indoor cycling/spin (MET 10.5) = ~918 cal/hr. Select your cycling speed in the calculator above for your personalized estimate.
For a 70 kg person: Freestyle moderate (MET 5.8) = 507 cal/hr. Freestyle vigorous (MET 9.8) = 856 cal/hr. Breaststroke (MET 5.3) = 463 cal/hr. Butterfly (MET 13.8) = 1,207 cal/hr. Water aerobics (MET 3.5) = 306 cal/hr. Swimming provides similar calorie burn to running with significantly lower joint impact, making it excellent for people with knee or hip issues.
MET-based calculators are accurate within 10-20% for most people. Wrist-based fitness tracker devices are typically 15-30% off. Individual factors not captured include fitness level (fitter people are more efficient and burn fewer calories), body composition, and environmental conditions. For clinical accuracy, metabolic testing in a sports lab is needed. For practical fitness planning, the MET method is the most validated and widely used approach.
Approximately 3,500 calories of deficit equals 1 pound of fat loss. A 500 cal/day deficit produces roughly 0.7-0.9 lb/week of fat loss (slightly less than 1 lb due to metabolic adaptation). Exercise contributes to this deficit but should be paired with dietary control. Running 30 minutes daily at 300 cal/session = 2,100 cal/week from exercise alone, roughly equivalent to 0.6 lb/week of additional fat loss.
For a 70 kg person: Running 8+ mph (1,000-1,300+ cal/hr), Jump rope vigorous (800-1,000 cal/hr), Rowing vigorous (850-1,000 cal/hr), Cycling racing (850-1,200+ cal/hr), Swimming butterfly (900-1,200 cal/hr), Cross-country skiing vigorous (800-1,000 cal/hr), HIIT training (600-900 cal/hr). However, sustainability matters more than peak burn — moderate-intensity exercise done consistently produces better long-term results.
Strength training burns 200-400 cal/hr during the session (MET 3.5-5.0), less than cardio. However, it creates EPOC (excess post-exercise oxygen consumption) — elevated metabolism for 24-72 hours — burning an additional 100-300 calories post-workout. Long-term, each kilogram of added muscle raises resting metabolic rate by approximately 50-100 cal/day. Combining strength and cardio produces optimal body composition outcomes.
HIIT burns approximately 25-30% more total calories than steady-state cardio per unit of time when including the EPOC afterburn effect. A 30-minute HIIT session burns 250-400 calories during plus 50-150 additional post-session. Steady-state 30-minute moderate run burns 250-350 calories with minimal afterburn. HIIT is more time-efficient; steady cardio is easier to sustain long-term. Both are effective — choose based on fitness level and adherence.
Related Calculators
Popular Calculators
Stripe Fee Calculator
Finance
Pain & Suffering
Legal
TDEE Calculator
Health
Roofing Calculator
Construction
GPA Calculator
Education
Mortgage Refinance
Finance
CPM Calculator
Marketing
Markup Calculator
Finance
Bench Press Calculator
Sports
Cycling Wattage Calculator
Sports
Half Marathon Pace Calculator
Sports
Stride Length Calculator
Sports