Calories Burned Calculator
MET-based · calories = MET × body weight (kg) × hours
Calories burned during exercise are estimated from MET values: calories ≈ MET × body weight (kg) × duration (hours). A MET is the energy cost of an activity relative to sitting still — running can be 8–12 METs, brisk walking about 5. Pick an activity, enter your weight and how long you went, and this tool returns the estimated calories. Values are population averages and vary by person and intensity.
Estimate only; general fitness information, not medical advice.
The formula
calories = MET × body weight (kg) × duration (hours)
e.g. 8.3 MET × 70 kg × 0.75 h ≈ 436 kcalMET reference values
| Activity | MET | Category |
|---|---|---|
| Sleeping | 0.9 | Daily living |
| Sitting quietly / desk work | 1.3 | Daily living |
| Standing, light tasks | 2 | Daily living |
| Cooking / food preparation | 3.3 | Daily living |
| Walking, slow (3.2 km/h) | 2.8 | Walking |
| Walking, moderate (5 km/h) | 3.5 | Walking |
| Walking, brisk (6.4 km/h) | 5 | Walking |
| Hiking, cross-country | 6 | Walking |
| Running, 8 km/h (8:00/km) | 8.3 | Running |
| Running, 9.7 km/h (6:12/km) | 9.8 | Running |
| Running, 11.3 km/h (5:19/km) | 11 | Running |
| Running, 12.9 km/h (4:39/km) | 11.8 | Running |
| Cycling, leisure (<16 km/h) | 4 | Cycling |
| Cycling, moderate (19–22 km/h) | 8 | Cycling |
| Cycling, vigorous (25–30 km/h) | 10 | Cycling |
| Swimming, leisurely | 6 | Swimming |
| Swimming laps, vigorous | 9.8 | Swimming |
| Weight training, general | 3.5 | Gym |
| Weight training, vigorous | 6 | Gym |
| Circuit / vigorous calisthenics | 8 | Gym |
| Rowing machine, moderate | 7 | Gym |
| Elliptical trainer, general | 5 | Gym |
| Yoga, Hatha | 2.5 | Mind-body |
| Yoga, power / vinyasa | 4 | Mind-body |
| Basketball, game | 8 | Sport |
| Soccer, casual | 7 | Sport |
| Tennis, singles | 8 | Sport |
| Jumping rope, moderate | 11.8 | Sport |
Source: 2011 Compendium of Physical Activities (Ainsworth et al.).
Use this with the TDEE calculator to set daily calories and the macro calculator to plan your intake. See the full MET values reference table.
Frequently asked questions
How are calories burned calculated from MET values?
Calories burned ≈ MET × body weight in kg × duration in hours. A MET (metabolic equivalent) is the energy cost of an activity relative to sitting still (1 MET). For example, running at a 6 MET–equivalent for a 70 kg person for 1 hour burns about 6 × 70 × 1 = 420 kcal.
What is a MET?
One MET is the energy you use sitting quietly, about 1 kcal per kg of body weight per hour. An activity rated at 8 METs uses roughly eight times that. MET values come from the Compendium of Physical Activities, a research reference that catalogues hundreds of activities.
Does this include my resting metabolism?
The MET formula estimates gross calories burned during the activity, which already includes the resting energy you would have burned anyway. To get the 'extra' calories from exercise, subtract about 1 MET-equivalent (your resting rate) for that time.
How accurate are calorie-burn estimates?
MET-based estimates are approximations from population averages and can be off by 10–20% for any individual. Fitness, efficiency, terrain and intensity all matter. Use the number as a guide, not a precise budget, and don't 'eat back' every calorie a tracker shows.