Exercise Calories Burned Calculator

The calculator uses MET (Metabolic Equivalent of Task) values — a standard measure of exercise intensity developed by exercise scientists. The formula is: Calories = MET × body weight in kg × duration in hours. MET values are sourced from the Compendium of Physical Activities, the same reference used by major health organizations.

MET stands for Metabolic Equivalent of Task. A MET of 1 represents your resting metabolic rate (sitting quietly). An activity with a MET of 4 burns roughly 4 times more calories than sitting. Higher MET values mean more intense exercise — for example, slow walking has a MET of about 2.5, while running at 8 mph has a MET near 13.5.

These are estimates based on average population data. Individual calorie burn varies based on fitness level, muscle mass, terrain, temperature, and metabolic efficiency. Lab-based methods like indirect calorimetry are more accurate but not practical for everyday use. Use these numbers as a reliable guide, not an exact measurement.

Yes, significantly. A heavier person burns more calories doing the same activity for the same duration because it takes more energy to move a larger body mass. That's why body weight is a required input — two people doing the same 30-minute run can burn very different amounts of calories.

High-intensity activities top the list: running at fast speeds, jump rope, rowing vigorously, and competitive sports like soccer and basketball can burn over 10–14 calories per minute. Moderate activities like brisk walking, cycling, and swimming burn roughly 5–8 calories per minute, while light yoga or housework burns around 2–4 calories per minute.

A commonly cited guideline is that 1 pound of body fat equals approximately 3,500 calories. To lose 1 pound per week, you'd need a daily calorie deficit of about 500 calories through a combination of diet and exercise. Keep in mind that weight loss is more complex in practice and individual results vary.

It depends on your goals. If you're trying to lose weight, eating back all exercise calories may stall progress. If you're maintaining weight or building muscle, fueling adequately around workouts supports recovery and performance. A registered dietitian can help you find the right balance for your specific goals.

Your total daily energy expenditure (TDEE) includes your resting metabolic rate (calories burned at rest), the thermic effect of food, non-exercise activity thermogenesis (fidgeting, walking around), and exercise calories. Exercise typically accounts for only 15–30% of total daily calorie burn for most people.