Calories Burned Calculator (General)

The calculator uses the MET (Metabolic Equivalent of Task) formula: Calories = MET × weight in kg × duration in hours. MET values represent how many times more energy an activity requires compared to sitting at rest. A higher MET means more calories burned per minute.

MET stands for Metabolic Equivalent of Task. A MET of 1 equals the energy your body uses at rest (roughly 1 kcal per kg per hour). Activities like slow walking have a MET around 2.5, while vigorous running can reach MET 11 or higher. The Compendium of Physical Activities is the standard reference for MET values.

Heavier individuals burn more calories during the same activity because the body requires more energy to move a larger mass. The MET formula directly multiplies by body weight in kilograms, so a 90 kg person burns significantly more than a 60 kg person doing the same exercise for the same duration.

These estimates are based on standardized MET data and represent an average person's energy expenditure. Individual results vary based on fitness level, age, metabolism, exercise intensity, and environmental conditions. For precise measurement, a heart rate monitor or metabolic testing is more accurate.

High-intensity activities like running at fast speeds, jump rope, competitive cycling, and vigorous swimming have the highest MET values and therefore burn the most calories per minute. Running at 8–10 mph, for example, has a MET of 11–14, making it one of the most calorie-intensive common exercises.

A general guideline is that burning approximately 3,500 calories creates a deficit equivalent to about one pound of fat. However, the body adapts over time, so consistent exercise combined with a balanced diet is more effective for sustainable weight loss than targeting a single number.

Both matter, but intensity (reflected by MET value) has a larger impact on calorie burn per unit of time. A 30-minute vigorous run will burn far more calories than a 30-minute slow walk. However, longer moderate-intensity sessions also contribute significantly to total weekly calorie expenditure.

Yes — daily activities like vacuuming, gardening, shopping, and playing with children all have MET values and contribute to your total daily energy expenditure. This calculator includes several common household and lifestyle activities so you can account for movement beyond structured exercise.