Calories Burned Calculator
Estimate how many calories you burn during any exercise using MET (Metabolic Equivalent of Task) values, your body weight, and activity duration.
Frequently Asked Questions
How are calories burned during exercise calculated?
Calories burned = MET × body weight (kg) × duration (hours). MET (Metabolic Equivalent of Task) measures how many times more energy an activity uses compared to sitting quietly (1 MET ≈ 1 kcal/kg/hour). Running at 10 km/h (MET ~10) for 30 minutes: 10 × 70 kg × 0.5 h = 350 kcal. This formula is well-validated but gives gross (not net) calories — subtract resting calories for net burn.
How many calories does 30 minutes of common exercises burn?
For a 70 kg person: running (10 km/h) ~350 kcal, cycling (moderate) ~245 kcal, swimming (vigorous) ~315 kcal, HIIT ~350–400 kcal, brisk walking (6 km/h) ~175 kcal, yoga ~105 kcal, weight training ~140–210 kcal, rowing (vigorous) ~315 kcal. Heavier individuals burn proportionally more; lighter individuals burn less.
What is a MET value and how is it used?
MET (Metabolic Equivalent of Task) is a standardised measure of exercise intensity. 1 MET = the energy cost of sitting at rest (~1 kcal/kg/hour). Light activity is 1.5–3 METs, moderate is 3–6 METs, vigorous is 6+ METs. Running at 6 mph = 9.8 METs, meaning it burns 9.8× more energy than rest. The Compendium of Physical Activities lists MET values for over 800 activities.
How accurate are exercise calorie counts from fitness trackers and calculators?
MET-based formulas have an error range of ±15–25% for individuals. Fitness trackers (Fitbit, Apple Watch, Garmin) are similarly inaccurate for absolute calorie counts — studies show errors of 20–93% depending on activity type and device. Heart rate-based estimates are slightly more accurate for cardio. Both overestimate calories burned for most people. Use these figures for relative comparisons, not precise energy balance calculations.
Does weight loss slow down as I get fitter and lighter?
Yes — this is the "plateau effect." As body weight decreases, you burn fewer calories doing the same exercise (less mass to move). As cardiovascular fitness improves, your body becomes more efficient, further reducing calorie burn per session. Strategies to continue progress: increase exercise intensity or duration, add resistance training to build calorie-burning muscle, and periodically recalculate your TDEE as weight changes.